If you’re a hay fever sufferer, you’ll be well aware hay fever season is upon us and will be already feeling the effects.

It’s bad enough during the day when the pollen count is high and you may find and you may find your  allergies worsen at night and disrupt your sleep. 

tips for sleeping with hayfever


This is due to something known as pollen showers. 

Pollen isn’t very heavy, so during the day it gets swept away with the hot air. At night, when the temperatures drop the pollen settles which can make hay fever feel more intense.

If you do suffer with allergies, you will know how disruptive symptoms like itchy eyes and a runny nose can be especially when trying to sleep.

A lot of us don’t realise that we may also be bringing pollen into our homes and bedrooms as it can easily get stuck on our clothes, in our hair and on our pets.

The good news is simple things like having a shower before bed to remove any lingering pollen and washing the bedding regularly can help reduce the severity of hay fever symptoms at night. 


sleeping with hayfever

Tips for sleeping with hay fever:

1. Take a shower before bed

Pollen can linger in our hair and on our skin. Try incorporating a shower into your night routine to wash away any existing pollen left on you from the day.

2. Keep the windows closed

Keep your bedroom windows closed to prevent pollen from settling on your bed and in other areas of your room. 

3. Use an air purifier

Air purifiers take in unwanted particles like pollen and release purified air back into the room. This also helps those suffering with allergies related to dust mites and pet hairs.

4. Be mindful of pets

Keep in mind that pollen can linger on our pets too so it’s worth keeping them out of the bedroom to prevent it from spreading. 

5. Take antihistamines

If you’re not doing so already, it’s worth taking some over the counter antihistamines once a day to keep your allergies at bay, this can lead to a more peaceful night’s sleep.

6. Wash your bedding regularly

You may not be able to keep pollen out of your room altogether so it’s worth washing your bedding more often during hay fever season.

7. Drink water throughout the day

Dehydration can lead to an increase in the body's histamine levels which can make your hay fever symptoms feel worse.

8. Elevate your head

If your hay fever is making you feel congested try elevating your head when you sleep. Propping yourself up onto two pillows can help make it easier to breathe by reducing nasal congestion.

9. Try a nasal steroid spray before bed

Nasal sprays are available in most pharmacies and can reduce inflammation and make it easier to sleep.

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