Is Histamine Affecting Your Sleep Cycle?

There’s nothing more frustrating than crawling into bed exhausted at the end of the day, only to lie there staring at the ceiling—your mind racing and your eyes wide open. Except, maybe, waking up at 3 am and not being able to nod off again.

Insomnia affects millions of people for various reasons. Stress, medication, health conditions, having a new baby or pet in the house, or the allure of completing the new series you started watching could be the reason you’re struggling to sleep.

But did you know that histamine might be at the root cause of your nighttime battles? The most obvious reason for nighttime waking due to high levels of histamine are the symptoms attacks you may experience at night. Exactly! Itchy eyes, running nose or congestion, headaches... 

But there's a less familiar reason histamine may be waking you in the early hours of the morning, and it's because of the effect histamine has on your sleep-wake cycle.

If you have histamine intolerance and now know all of the names of the sheep you're counting, you may be wondering: Is histamine affecting your sleep cycle? 

Today, we're going to dive into the facts about histamine intolerance and sleep. We'll also provide you with all-important actionable tips to help you take charge of your histamine levels so you can drift off into a peaceful slumber.

But first, let's start with a little recap about what histamine is...

What Is Histamine and Why Do You Have Histamine Intolerance?

Histamine is an important chemical compound that's part of the immune system and is made and stored in immune cells called mast cells. These immune cells aren't the only source of histamine in the body, though. It is also found in certain foods and beverages that you eat and drink (1).

The way histamine works, is when it's released by the mast cells, or ingested, it binds to one of four types of receptors—H1, H2 ,H3, or H4—found throughout the body. The receptor it binds to and its location determines what histamine does.

It is perhaps best known for the part it plays in allergic reactions. That's because mast cells are typically located in high concentration across the body's mucus membranes. These mucus membranes are exposed to the outside environment, such as those in the gut, the lungs, as well as the eyes, nose and mouth. When these tissues encounter foreign particles such as pollen, allergens, or bacteria, the immune system is stimulated and histamine release is triggered from the mast cells, which in turn gets other important immune system processes rolling. These processes are involved in protecting your body systems from harm, essentially trying to annihilate the threat before it has a chance to cause any damage. 

But histamine release doesn't generally happen without you knowing that it's happening. When histamine is released, you'll experience symptoms ranging from a runny nose and itchy eyes to bloating and diarrhea, or even wheezing and shortness of breath.

And while this is the typical role we're quite familiar with when it comes to histamine, histamine is a far more complex chemical with more than one function.

It also controls the release of stomach acid and acts as a neurotransmitter, passing messages between nerve fibers.

The real trouble in these other body systems present when there's too much histamine being released through erroneous stimulation of the immune system and mast cells, along with more histamine coming into the body through your diet, and paired with reduced capacity for histamine to be broken down. Consequently, these changes in your histamine levels can wreak havoc in your body, sometimes leading to sleep disturbances. 

How Histamine Intolerance Affects Your Sleep 

You’ve likely heard of the circadian rhythm—your built-in 24-hour clock controlling all of your biological processes. When you wake up and go to sleep is determined by your natural circadian rhythm (2). 

It is primarily controlled by the rising and setting of the sun. But hormones and other chemicals also play an important role. Histamine being one of them.

There is a natural rise and fall in histamine during the day. Levels are typically higher in the morning. I mentioned earlier that histamine is a neurotransmitter, and this is one of its functions, acting on the brain promoting wakefulness. Your histamine levels are then generally lower at night, allowing you to become drowsy, preparing you for sleep. 

The twist in the tale for people with histamine intolerance is that levels start to rise earlier than typical in the morning hours, sometimes causing you to wake up between midnight and 3 am. Additionally, if you have elevated histamine levels, your histamine levels could be far higher in the evening, making it more difficult to fall asleep in the first place.

So, how do you know if this is affecting you?  

Signs That Histamine Intolerance Might be Affecting Your Sleep

As mentioned before, difficulty sleeping has many causes. It could be as a result of a side effect of certain medications, poor sleep habits, depression, anxiety, stress, a health condition, or a sleep disorder (3). In fact, it is estimated that 1 in 3 adults battles with insomnia as a result. So it’s crucial to consult with a healthcare provider to assess your sleeplessness and identify any underlying causes (4).

If you're living with histamine intolerance, however, high histamine levels might be to blame. How do you know it you're struggling with histamine intolerance? Well, If you’re experiencing any of the following symptoms, histamine could be what's disrupting your sleep cycle:

• Difficulty falling asleep, even when you feel tired.
• Frequently waking up during the night.
• Daytime fatigue and grogginess.
• Sudden intense allergy symptoms at night. 
  

But wait! If you have these symptoms, you might be asking yourself where did this so-called histamine intolerance come from in the first place?

Common Causes of High Histamine Levels

One of the biggest contributing factors of raised histamine levels is your diet, becasue some foods are naturally high in histamine. These high histamine foods include fermented products like yogurt (kefir) and kombucha, aged cheeses, cured meats, shell food, and certain fruits and vegetables. 

Other foods and drinks trigger histamine release. Alcohol, citrus fruits, raw egg whites, fish, chocolate, and peanuts are examples that may provoke a histamine response by the body.

 

Get the Low Histamine Diet Guide

Another common cause of elevated histamine levels is allergies and sensitivities. As mentioned before, pollen and other allergens can trigger histamine release by aggravating the immune system. So, in springtime, when the pollen count is high, your mast-cell saturated mucus membranes are stimulated and it's a real nightmare for histamine intolerance sufferers because there’s little you can do to avoid your triggers during this time (5). 

The digestive system is another important factor to consider when it comes to histamine intolerance, where research shows that histamine intolerance actually begins in the gut. One of the most common causes of gut-related histamine intolerance is due to the imbalances in your gut microbiome. When the delicate balance of your gut bacteria is out of whack there may be less capacity for histamine to be effectively neutralized in the digestive tract, leaving more histamine to flow into the bloodstream, increasing overall levels in the body.  

Finally, some drugs can interfere with histamine metabolism. Medications to watch out for include those for high blood pressure and certain heart conditions, antidepressants, and muscle relaxants. Of course, antibiotics are another culprit, contributing to the gut microbial imbalance mentioned above. 

Note: If you believe your medications may be contributing to your histamine intolerance, it's important to consult with your doctor. Never stop taking your medications on your own accord!  

Normally, histamine doesn't cause problems for most people as it is inactivated quite quickly through two enzymes, namely DAO and HNMT. When this process is less efficient, histamine levels build up, leading to symptoms, including disrupted sleep (6).

If you feel like any of these factors could be contributing to your histamine-induced insomnia, here are four effective ways to manage it. 

4 Ways to Manage Histamine Levels for Better Sleep

If histamine intolerance is indeed the culprit behind your sleepless nights, there are several strategies you can use to reduce histamine levels and get a better night’s sleep:

1. Low-histamine diet: Changing your diet to focus more on fresh, whole foods, and avoiding high-histamine foods is the first step to taming your histamine levels. 

To reduce the stress of adopting a low-histamine diet, we have created a free downloadable diet guide. Simply click on the link below and take the first step towards a life free from sleepless nights as well as other symptoms of histamine intolerance. 

Get the Low Histamine Diet Guide

2. Focus on gut health: Overcoming histamine intolerance and histamine-related insomnia is impossible if your gut microbiome is out of balance. Low-histamine probiotics along with a balanced fiber-rich diet to promote the growth of good bacteria can support histamine breakdown in the gut.

3. Antihistamine supplements: Natural options like quercetin, vitamin C, and stinging nettle may help manage high histamine levels due to their action on stabilizing mast cells, reducing unwarranted histamine release.

4. Avoid environmental triggers: Pollen, dust mites, and pet dander are common environmental histamine triggers, and they can be challenging to avoid. But keeping your bedroom clean and dust free, as well as using an air purifier may help to dampen the reaction to these allergens (7).

While these self-help strategies can be effective in those suffering from histamine intolerance, persistent sleep issues related to potential other causes require professional medical attention. If you suspect histamine intolerance or a mast cell disorder, consult with a healthcare provider experienced in these conditions for tailored advice and treatment options. 

Even With Histamine Intolerance, Sweet Dreams Await

My sincere hope is that you're able to reclaim restful nights with a further understanding of the role of histamine in your sleep cycle. By paying attention to your symptoms and making the necessary lifestyle adjustments, you can work towards balancing your histamine levels and improving your sleep quality.

A good night’s sleep is not a luxury—it’s a necessity for overall health and well-being. So, the next time you find yourself counting sheep, consider whether histamine might be a hidden factor affecting your sleep cycle. 

With the right approach, those illusive Zzz’s might be closer than you think!

References

1. Qian H, Shu C, Xiao L, Wang G. Histamine and histamine receptors: Roles in major depressive disorder. Frontiers in Psychiatry. 2022 Sep 23; Available from: http://dx.doi.org/10.3389/fpsyt.2022.825591
2. Reddy S. Physiology, Circadian Rhythm - StatPearls - NCBI Bookshelf. National Center for Biotechnology Information. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/
3. Levenson JC, Kay DB, Buysse DJ. The Pathophysiology of Insomnia. Chest. 2015 Apr;(4):1179–92. Available from: http://dx.doi.org/10.1378/chest.14-1617
4. Bhaskar S, Hemavathy D, Prasad S. Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. Journal of Family Medicine and Primary Care. 2016;(4):780. Available from: http://dx.doi.org/10.4103/2249-4863.201153
5. Thangam EB, Jemima EA, Singh H, Baig MS, Khan M, Mathias CB, et al. The Role of Histamine and Histamine Receptors in Mast Cell-Mediated Allergy and Inflammation: The Hunt for New Therapeutic Targets. Frontiers in Immunology. 2018 Aug 13; Available from: http://dx.doi.org/10.3389/fimmu.2018.01873
6. Schnedl WJ, Enko D. Histamine Intolerance Originates in the Gut. Nutrients. 2021 Apr 12;(4):1262. Available from: http://dx.doi.org/10.3390/nu13041262
7. National Institute of Environmental Health Sciences: Allergens. National Institute of Environmental Health Sciences. Available from: https://www.niehs.nih.gov/health/topics/agents/allergens