Hay Fever Keeping You Awake? Doctor Shares 5 Ways to Sleep Better Fast

If your hay fever symptoms seem to get worse the moment your head hits the pillow, you’re not imagining it. Up to 75 percent of people with hay fever are losing sleep, according to recent scientific research. Also, people with allergies may also have sleep apnea.

The good news? A few simple changes to your routine and environment can make a noticeable difference. Here are five practical tips from sleep expert Dr. Deborah Lee of Dr. Fox Online Pharmacy.

Keep Pets Outside of The Bedroom

“For those who sleep with their pets every night, this one is going to be tough. Pets are an absolute magnet for pollen; rolling around in fields, running around in long grass and spending more time outdoors than most of us.”

Wash Bedding and Clothes More Often

“We’re all guilty of wearing the same jeans a few times a week without washing them, but while hayfever is thick and strong, you need to ensure you’re washing your clothes more than ever.

Pollen will stick to your clothes, so ensure that you’re washing your clothes and even your bedding a lot more frequently than normal to ensure you’re getting rid of the additional pollen that’s brought into your house each day.”

Experts say you should wash your sheets weeks, all year-round to cut down on dust mites and remove sweat if you’re a hot sleeper, as well as body fluids.

Showering Before Bed is Key

“One of the most effective things you can do during hay fever season is to shower before bed. Throughout the day, pollen collects on your skin, hair, and even your eyebrows, and if you go straight to sleep, you’re effectively transferring all of that onto your pillow, which again is why it’s important to also wash your bed sheets so much.

A quick shower in the evening helps to wash away those allergens, reducing the amount you bring into bed with you. It can make a noticeable difference to symptoms overnight, particularly for those who wake up congested or with irritated eyes.”

Keep Your Head Up

“Hay fever symptoms often feel worse at night because lying flat can encourage mucus to build up in the sinuses, leading to congestion and discomfort. Similar to when you have a cold, it’s harder to breathe when you’re lying flat.

Slightly elevating your head with an extra pillow can help keep airways clearer and reduce that blocked-up feeling throughout the night, allowing you to drift off a bit more easily.

It’s a small adjustment, but it can make it easier to breathe and improve overall sleep quality during peak pollen periods.”

Close Windows and Use A/C

“Pollen levels tend to remain high into the evening, especially on warm, dry days, meaning you’re allowing allergens straight into your sleeping space.

Where possible, keep windows closed during high pollen periods and instead ventilate your home earlier in the day when counts are lower. Using a fan or air purifier can also help keep the room comfortable without bringing pollen indoors.”

Hay fever doesn’t have to ruin your sleep. By reducing your exposure to outside allergens and making a few adjustments, you should wake up feeling more rested.