Being bunged up at this time of year can mean your quality of sleep is often worse so if you’re wondering how to get a good night’s sleep while dealing with hay fever, look no further.
Dr Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds, has explained why allergies impact our sleep so much.
He also shared some unusual hacks to help you limit your allergies’ impact on your sleep – let’s take a look.
Why does hay fever affect your sleep?
Dr Tim Mercer said: “Allergy season is back, and for many, that means disrupted sleep, itchy eyes, and endless sneezing. But why do allergies hit so hard, especially at night?
“The most common hay fever trigger is grass pollen, however, there are as many as 30 different pollens that can be spread by wind and insects. When we breathe in allergens like pollen or dust mites, our immune system overreacts, releasing histamine.
“This triggers symptoms like congestion, sneezing, and watery eyes. Histamine levels naturally peak at night, making symptoms worse just when we’re trying to sleep. Pollen also clings to clothes, hair, and bedding, creating an invisible storm of irritation.
“To sleep better during allergy season, now is the time to begin to ‘allergy proof’ your home. A few simple changes like vacuuming more regularly and washing bedding at 60°C can limit exposure to pollen and dust mites.
“You can also shower before bed to wash off pollen, stopping it from transferring to your pillow and try to keep windows closed even when it’s warm, as open windows let pollen straight in.
Hay fever relief: top tips
“When it’s sunny the pollen count is highest in the early evening which is worse for symptoms. Anticipating the pollen can prevent allergies disrupting your sleep.
“Small changes like these can make a big difference to allergy sufferers, especially during peak pollen seasons.”
6 unusual hacks for limiting allergies’ impact on your sleep
Silk pillowcases
Dr Tim and Opera Beds say silk pillowcases can help prevent allergens like dust mites from accumulating as they are less likely to attract and hold onto allergens than cotton.
Opting for silk bedding has been shown to have other benefits too, including hair protection and helping retain skin moisture.
Eat local honey
While this tip is a bit of a myth, it’s thought that consuming locally produced honey may help desensitise the body to pollen over time.
While the science isn’t solid, some believe it may help build pollen tolerance. It won’t replace antihistamines but it’s something you could try adding to your routine.
Green tea
At night, you could drink green tea which has natural antihistamines instead of an alcoholic beverage as this can worsen symptoms by increasing histamine levels.
Green tea, particularly the ‘benifuuki’ cultivar variety, has natural antihistamine and anti-inflammatory properties that may help relieve hay fever symptoms such as sneezing and watery eyes.
Acupressure mats
Acupressure mats stimulate pressure points in your body which can help alleviate congestion and promote better sleep. Using an acupressure mat before bed may help reduce hay fever symptoms.
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Chewing gum before bed
You might be able to clear nasal passages and reduce congestion before bed by chewing gum as it promotes saliva production and swallowing which can help flush out allergens.
Aromatherapy
Certain essential oils, such as eucalyptus or peppermint, have natural decongestant properties and can help clear your nasal passages.
You can diffuse these oils in your bedroom or apply them topically (diluted with a carrier oil) before bed.
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