Allergic Rhinitis and Fatigue: What’s the Link?

If you’ve got a runny nose, itchy eyes, and feel wiped out, you’re not alone. Many people with allergic rhinitis notice a drop in energy that lasts all day. The reason is simple: the body’s immune response uses a lot of energy, and the congestion makes it harder to breathe well, which in turn lowers oxygen levels and makes you sleepy.

Even if you think the sneezing is the only problem, the hidden fatigue can affect work, exercise, and mood. Understanding why it happens is the first step to fixing it.

Why Allergic Rhinitis Drains Your Energy

When allergens like pollen or dust trigger your nose, your immune system releases histamines. Histamines cause inflammation, mucus, and the classic sniffles. At the same time, they signal the brain to stay alert for a perceived threat, which can feel like a constant low‑level stress. That stress uses up glucose and makes the adrenal glands work overtime, leaving you tired.

Another factor is sleep disruption. Nasal congestion can keep you from breathing through your nose at night, forcing mouth breathing and causing snoring or even sleep apnea. Poor sleep quality means you start the next day already low on energy.

Practical Ways to Beat the Fatigue

Start with a good antihistamine. Over‑the‑counter options that don’t make you drowsy can cut the histamine surge, reduce congestion, and let you breathe easier. If you still feel sleepy, talk to a pharmacist about a non‑sedating formula.

Keep your bedroom allergen‑free. Wash bedding weekly in hot water, use dust‑mite‑proof covers, and run a HEPA air purifier. The less you inhale at night, the better your sleep.

Hydration matters, too. Drinking enough water thins the mucus, making it easier for your sinuses to clear. Aim for at least eight glasses a day, and add a pinch of salt to warm water for a soothing nasal rinse.

Exercise might sound like the opposite of what you need when you’re exhausted, but light cardio boosts circulation and helps your body clear allergens faster. A 20‑minute walk or gentle bike ride can lift your mood and give you a natural energy boost.

Don’t forget nutrition. Foods rich in vitamin C, like oranges and bell peppers, support the immune system. Omega‑3 fatty acids found in fish or flaxseed can reduce inflammation, which may lessen the fatigue caused by chronic rhinitis.

If you’ve tried these steps and still feel wiped out, it could be a sign of an underlying condition like sinus infection or asthma. See a doctor for a full evaluation and possible prescription treatments, such as nasal steroids or allergy shots.

Finally, give yourself permission to rest when you need it. Pushing through fatigue can worsen inflammation and lead to longer recovery times. Short, scheduled breaks throughout the day can keep you from crashing later.

Allergic rhinitis doesn’t have to steal your energy. By controlling the allergy triggers, improving sleep, staying hydrated, and adding gentle activity, you can reduce the fatigue and get back to feeling like yourself again.