How to Sleep with Hay Fever at Night

Embracing the joys of summer sleeping – from sunny mornings to finding that perfect fan setting – can be delightful. However, for those who suffer from allergies, it can be a challenge. With an intense pollen season ahead and early spikes in pollen worldwide, mastering how to sleep with hay fever ensures you’ll enjoy a restful night’s sleep despite these seasonal nuisances.

Many of us know the regular inconvenience of itchy eyes, a runny nose, and sneezing fits. In fact, the NHS estimates there are 13 million hay fever sufferers in the UK alone. Therefore, it is a common allergy that can hit anyone, anywhere.

Luckily, there are lots of simple and affordable ways you can dampen the impact of hay fever to ensure you have a great sleep.

Hay fever can feel worse at night because warm air rises during the day and takes pollen with it. When the air cools down at night, it brings the pollen back down. This can make it trickier to relax and fall asleep, as those pesky allergy symptoms can become more noticeable. According to Allergy Cosmos, the majority of pollen falls to the ground in rural areas between 8 p.m. and 10 p.m.

But it’s not just the air outside. Pollen can also cling to your clothes, skin, and hair throughout the day, so when you head to bed, you’re bringing those tiny allergens with you, especially if they end up on your pillow or in your sheets. Lying down doesn’t help either; the horizontal position can cause mucus to build up, making your nose feel even more blocked. Plus, the air indoors often gets drier at night, which can irritate your nasal passages even further.

In addition to all of this, your bedroom itself might also be part of the problem. Common indoor allergens like dust mites, pet dander, and mould love cosy spaces like mattresses, carpets, and curtains. When combined with hay fever, these extra triggers can really ramp up your nighttime symptoms.

Hay fever, or allergic rhinitis, occurs when the immune system reacts to airborne allergens such as tree, grass, and weed pollen. These tiny particles enter your nasal passages, causing inflammation and resulting in symptoms such as sneezing, runny nose, congestion, and watery eyes. While hay fever can affect individuals at any time of day, symptoms tend to worsen at night, which can make it hard to sleep well.

However, pollen is not the only perpetrator; dust mites present in most homes also worsen hay fever symptoms, especially nighttime symptoms. These little insects thrive best in warm, humid environments and infest bedding, mattresses, and upholstered furniture. When their particles become airborne, they enter your nasal passages, causing inflammation and triggering symptoms such as sneezing, itching, congestion, and watery eyes.

Hay fever symptoms are quite consistent during the day, but can appear more irritating at night when you are getting ready for bed. Here are some of the common symptoms:

• Stuffy or runny nose: Lying down can cause mucus to settle in the nasal passages, making you feel even more congested.
• Sneezing and itching: A tickly nose or throat and repeated sneezing can make it extremely difficult to fall (and stay) asleep.
• Watery eyes: Excessive tear production may result in irritation and discomfort that interrupts relaxation.
• Snoring or sleep apnea: Extreme congestion can cause snoring or even exacerbate sleep apnea, which affects sleep quality.

Understanding what’s triggering your symptoms is the first step toward relief. If your hay fever affects your sleep or everyday activities, it’s a good idea to talk to a healthcare professional. They can help identify your triggers and prescribe treatments, such as medication, lifestyle adjustments, or allergy-proofing your surroundings.

When tackling hay fever, prevention is better than a cure. Therefore, it’s a good idea to check the weather and pollen forecast from the MET Office to prepare yourself before going outside or opening your windows. You could also take some allergy medications like antihistamine tablets to prevent your symptoms from becoming uncomfortable.

If you’re particularly prone, here are some tips to ease hay fever and help you sleep peacefully:

1. Try going to bed earlier. Hay fever symptoms are usually worse later at night and early in the morning, so having an early night can help to avoid hay fever at its worst.
2. Take evening showers to remove pollen from your hair and body that you may have collected during the day.
3. Half an hour before bed, take an antihistamine to calm symptoms.
4. Rinse your eyes and nose with fresh water before bed to get rid of any pollen sitting on your face.
5. Before bed, rub Vaseline or petroleum jelly outside your nostrils to trap pollen so you don’t breathe it in.
6. If your hair is long, tie it back or wear a silk bonnet to stop pollen from falling from your hair into your face or getting on your pillow.
7. During the night, elevate your head with at least two pillows to reduce congestion and make it easier to breathe through your nose.
8. Consider investing in an air purifier to keep pollen at bay and clear the air of any triggers. Additionally, adding specific plants to your home can act as natural air purifiers and help you sleep better.

1. Wear wraparound sunglasses to limit exposure to the eyes.
2. Throw a spare sheet over your duvet in the morning to create a pollen barrier. Take it off each evening; the duvet you sleep under should be pollen-free.
3. Keep windows and doors shut when possible to prevent pollen from coming in from outside, especially during the daytime in the summer, as this is when pollen levels are high.
4. Wash your bedding once a week at 60°C to kill pollen. Change your sheets more often if you are still struggling with hay fever.
5. If possible, keep pets out of the bedroom. Pet hair and dander can irritate your hay fever at night.
6. Keep your room clean and tidy, and wipe surfaces from build-up dust and potential pollen particles.

• Other foods high in vitamin C, such as citrus fruits, strawberries, sprouts, potatoes, and tomatoes, can reduce symptoms and increase immunity.
• Anti-inflammatory foods, such as leafy greens, fatty fish, turmeric, ginger, and fruits such as blueberries and purple grapes, help reduce hay fever.
• Finally, probiotic foods can help your gut health, which in turn can help ease allergies and hay fever. These include pickles, miso, kefir, yoghurt, kimchi, and some cheeses like mozzarella and cheddar.

Certain foods do make symptoms of hay fever worse due to their production of mucus within the body. So, avoid dairy products, sugary foods, and starchy foods before bed to reduce the likelihood of worsening symptoms.

You should also avoid alcohol at all costs when getting good sleep during hay fever season. In addition to having dehydrating effects, which will dry out your respiratory system, alcohol also stimulates the production of histamine within your body. This is the same chemical that is produced during an allergic reaction, causing inflammation. So, your nightly tipple could be causing your hay fever to flare up ten times worse.

Summer sleeping can be refreshing, but hay fever can pose an extra challenge. With a severe pollen season ahead, mastering how to sleep with hay fever ensures you enjoy restful nights despite the allergies. Thankfully, there are many simple and affordable ways to reduce the impact of hay fever, from keeping your environment pollen-free to eating the right foods. By following these tips, you can minimise your hay fever symptoms and look forward to uninterrupted sleep throughout the season.