Allergies & Sleep: Breathe Easier, Rest Deeper

Why it matters (quick science): Congestion raises sleep arousals; cooler, cleaner air + calmer routine ↓ nighttime wake-ups.

How to do it (2 steps):

1. Evening reset: shower/rinse face, swap pillowcase, dim lights.

2. Screen sunset: DND on; 4-7-8 breathing for one minute.

5 Ready-to-Go Tweaks:
💡 Crack window 5 min or use fan
💡 Saline spray before bed
💡 Warm shower to clear airways
💡 Wash hands/face after outdoor time
💡 Keep phone charging away from bed

Troubleshooting:

• “Nose still stuffy” → extra pillow to elevate head.

• “Itchy eyes” → cool compress 5 minutes.

Checklist:
✔️ Pillowcase fresh weekly
✔️ Face/hand wash before bed
✔️ DND + dim lights
✔️ One minute calm breathing

Mini-Guide (save/share):
Night formula: clean air + dim light + calm breath.