Why you’re waking up sneezing every morning (and the simple fixes that actually work)

After a holiday cavorting in the hills and breathing fresh, clean air, Mumbai brought back the
allergies that I thought had vanished with jal neti (an Ayurvedic nasal cleansing practice) years ago.

Whorls of dust from construction, mysterious pollen, environmental pollution and even my
hormones were probably the culprits. A few days of immunity-boosting Ayurvedic tablets and kaada, the constant companionship of the air purifier, some decluttering and dusting, a healthy diet of home-cooked food and regular yoga and pranayama and my morning nose reclaimed its original pallor and vigour.

“When you wake up sneezing, congested or heavy-headed, your body is signalling that its natural balance is under strain. In a landscape where dust, pollution and sudden temperature shifts are now part of daily life, your system is constantly processing more than it was designed to handle,” says Dr Sagar Mahajan, medical head of wellness and preventive health, Dharana at Shillim, adding that these external stressors can unsettle the doshas, especially Kapha and Vata, showing up as phlegm, lethargy, irritation or morning discomfort.

Nixing the aggravators

While we are so focused on external aggravators, we forget our homes can be packed with
allergens. Indoor air pollution also plays a role, says Dr Preeti Chhabria, director of geriatrics
and mentor for internal medicine at Sir HN Reliance Foundation Hospital, Mumbai. “VOCs,
particulate matter, mould spores and even strong fragrances from sprays or cleaning
products can irritate nasal mucosa. Closed rooms with inadequate ventilation increase
exposure.” Added to this mix are dust mites, which thrive in bedding like pillows, mattresses,
and quilts. “Overnight, we breathe in the allergens and by morning, the body releases
histamine, triggering sneezing, a blocked nose and itchy eyes.”

I’m often tempted to fling open the window to questionably fresh air, but early mornings,
especially between 5am and 10am, have the highest pollen levels. “So, if windows are open or
air filtration is poor, symptoms worsen. Even our circadian rhythm increases nasal reactivity in the mornings,” she says and recommends using dust-mite-proof bedding, running a HEPA air purifier in the bedroom, washing bedding every week and avoiding feather pillows and stuffed soft toys.

Fix your immunity

The body senses the change in seasons before the mind does. While it is tempting to pop pills at the first sign of a sniffle, for a long-term fix, Dr Mahajan says to embrace consistent morning rituals that create a foundation of care. “Simple practices, like gentle nasal cleansing, a touch of medicated oil, warm herbal infusions and slow, conscious breathwork are not elaborate routines. There are quiet ways of supporting your body before it reaches a point of strain. When you breathe with intention, move with presence and choose warmth instead of rush, your immunity mirrors that calm.”

Small, thoughtful choices can have a lasting impact: warm, nourishing and light meals, a consistent sleep routine and avoiding chilled foods or cold-water during transitions. These
aren’t restrictions, but gentle ways of building internal warmth and stability so your system
doesn’t struggle with sudden shifts. “Ritucharya is the practice of aligning with nature so
each season supports you rather than disrupts you. When you honour this rhythm early, your
mornings naturally feel steadier, clearer and easier to move through,” says Dr Mahajan.

Dodging the pollution

Living in heavily polluted urban settings further aggravates allergies, so mask up when stepping out and avoid high AQI days to gad about. “Pollutants like PM2.5, nitrogen dioxide from traffic, ozone and diesel exhaust damage the nasal mucosa, make allergens stickier and enhance sensitisation, increasing the chances of becoming allergic,” says Dr Chhabria.