Waking up to continuous sneezing during the seasonal changes is frustrating. People experience morning sneezing due to temperature changes, allergies, dust, or pollen in the air. This condition is known as allergic rhinitis, which is commonly triggered by environmental factors. When seasons change, the body reacts to certain temperature shifts, airborne allergens, and humidity changes, which lead to sneezing, irritation, and nasal congestion. The symptoms worsen in the morning because allergens accumulate in the bedroom overnight, and the nasal passage is more sensitive after waking up.
1. Keep Your Bedroom Allergen-Free
Dust, pet dander, pollen, and mold in the bedroom can trigger morning sneezing. Regular cleaning of bed sheets, pillowcases, curtains, and blankets removes allergens. Make sure to use dust-proof mattress and pillow covers so that dust mites do not accumulate. Keep windows closed during high pollen seasons to avoid pollen entering your room. Having an air purifier can help remove dust particles from the air. Avoid using carpets or rugs, as they trap dust easily. If you have pets, keep them away from your bed during seasonal changes. Keeping a clean sleeping environment can reduce morning sneezing and allergy symptoms.
2. Take a Shower Before Sleeping
Taking a warm shower before bed helps wash away dust, pollen, and other allergens from the skin and hair. These allergens can settle on your body during the day and transfer to your pillow and bed. A warm shower clears nasal passages, makes breathing easier, and reduces congestion. If possible, rinse your nose with saline water to remove any trapped allergens. For people with sensitive skin or allergies, using a mild and fragrance-free face wash can help prevent skin irritation that might worsen allergic reactions.
3. Use a Humidifier
Dry air can irritate nasal passages, making them more sensitive to dust and allergens. Using a humidifier helps maintain the right moisture level in the air and prevents nasal dryness and irritation. This is especially useful during cold seasons when indoor air becomes very dry. However, excess humidity can encourage dust mites and mold, which can trigger sneezing. Keep the humidity level between 40% to 50% to balance moisture levels. Make sure to use essential oils like eucalyptus or peppermint in the humidifier to clear nasal passages and reduce morning sneezing.
4. Avoid Exposure to Cold Air
Sudden exposure to cold morning air can trigger sneezing, especially during seasonal changes. When stepping out of bed, make sure to cover your nose and mouth with a soft cloth or mask to prevent irritation. Using a room heater or keeping windows closed at night helps maintain a warm temperature. Wearing warm clothing like socks and sweaters can also prevent sudden chills in the morning that trigger sneezing. Drinking warm water or herbal tea is very beneficial, as it soothes your throat and reduces nasal irritation.
5. Strengthen Your Immunity
A strong immune system helps fight allergic reactions. Include vitamin C-rich foods like oranges, amla, and lemons in your diet, as they help boost immunity. Herbs like turmeric, tulsi, and ginger have natural anti-inflammatory properties that help reduce allergies. Drinking turmeric milk or ginger tea before bed can clear nasal passages. Avoid consuming cold or processed foods at night, as they can worsen allergic reactions. Stay hydrated by drinking plenty of water and herbal teas.
Keeping your bedroom clean, showering before bed, using a humidifier, and strengthening your immunity are important. By making these small lifestyle changes, you will be able to start your day comfortably.
