How to Sleep with Hay Fever at Night

4 min read

Last Modified 22 July 2022 First Added 17 July 2017

By Gemma Curtis

Super pollen; what is it?

Super pollen occurs when regular pollen particles become mixed with diesel fumes. Humid weather and air pollution in cities can cause this pollen to stay in the atmosphere, low down where it triggers issues and health problems. Dr Paul Carson, of the British Society for Allergy & Clinical Immunology says that this super pollen is stickier than regular pollen, so can attach itself to your eyes, sinuses and lungs more stubbornly, causing the effects of hay fever to be worse and more prolonged.

Car exhaust fumes

So, those who live in cities may be more aware of the effects of ‘super pollen’. However, hay fever can affect anyone, anywhere, with the NHS reporting an estimated 13 million hay fever sufferers in the UK. Luckily, there are lots of simple and affordable ways you can dampen the impact of hay fever to ensure you have a great sleep every night.

How to help hay fever at night

When it comes to tackling hay fever, prevention is better than 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 antihistamine tablets to prevent your symptoms from becoming uncomfortable or painful. But if you’re particularly prone, here are some tips to help you fight the pollen:

  • Wear wraparound sunglasses to limit exposure to the eyes.
  • Pollen sticks to your hair, so shower before bed.
  • Cover your bed with a thin sheet during the day to prevent pollen from ruining your night.
  • Pull your hair away from your face to stop pollen from falling across your face.
Cracked egg and toast

Foods that can help hay fever at night

Certain foods do make symptoms of hay fever worse due to their production of mucus within the body. So stay away from dairy products, sugary, and starchy foods before bed to reduce the likelihood of making symptoms worse. Foods rich in vitamin E like eggs and oily fish are said to reduce the risk of getting hay fever in the first place as vitamin E is an immune-system booster that helps your body reduce the risk of upper respiratory infections such as the common cold.

Bowel of chilli powder

Eating spices such as garlic, ginger and chilli can also help with treating symptoms naturally as they are high in vitamin C which has been linked to improved lung function through the antioxidant quercetin.

Finally, you should avoid alcohol at all costs when it comes to getting a 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.

Why is hay fever worse at night?

Hay fever is worse at night as throughout the day, heated air rises, carrying pollen along with it. When the air starts to cool down at night it starts to travel downwards. When this happens it takes the pollen with it, and therefore, if you do have hay fever it becomes more difficult to relax and fall asleep as allergy symptoms become heightened. According to Allergy Cosmos, the majority of pollen falls to the ground in rural areas around 8 p.m. and 10 p.m. So, make sure you’re prepared around this time of night and follow our hay fever tips shared earlier.

Woman steaming face over a bowel

Treating hay fever

No matter how much you try to avoid pollen, sometimes it’s inevitable that you’ll suffer from symptoms. Anti-inflammatory nasal sprays are great for reaching the problem area directly, as well as eye drops for soothing and clearing your eyes. Alternatively, you could try the old steaming trick; place a towel over your head with your face over a hot bowl of water. Add some Vicks drops to the water to really open up your nasal passages.

How To Sleep Better During Allergy Season

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