5 Ways to Sleep Easy in Hay Fever Season
We’ve all been looking forward to the warmer weather, longer days, and the return of al fresco dining, wildlife and greenery. For hay fever sufferers, though, this comes with a price – the dreaded sneezing, itchy and watery eyes, and interrupted sleep making life miserable.
Around 20% of people[i] experience hay fever symptoms and as we’re in the peak of hay fever season, experts have shared their top tips to alleviate symptoms and in particular, get a good night’s sleep.
Keep windows closed
The first thing we want to do when the weather brightens up is open the windows – but this is making your hay fever symptoms worse. The weather plays an important part in pollen production, and it just so happens that unfortunately this is higher when the weather is warmer and you’re more likely to open your windows.[ii]
Pollen can easily be blown in through an open window, causing it to settle into your bedding and create an environment for symptoms to become rife. Prevention is the first step in managing hay fever symptoms, so keep your windows closed to stop pollen from coming into the home in the first place.
Use wool bedding
Unlike synthetic materials that hold on to pollen, wool is naturally hypoallergenic and resists these particles. The structure of wool fibres makes it difficult for allergens to cling to them, so you can rest easy knowing that any pollen that does find its way into your home won’t stay stuck. The last thing we look forward to is waking up and immediately feeling the effects of hay fever – and this can be reduced by having allergen-resistant bedding.
“Wool bedding is truly a hay fever sufferer’s best friend when it comes to looking for duvets and pillows that will alleviate symptoms” says Sophie Platts at Floks.
“Wool’s innate resistance to allergens helps to create a peaceful sleep environment that can ease these symptoms, leaving you feeling rested. The natural fibres are also gentle on the skin, making them far less likely to trigger itching or rashes which is perfect for hay fever sufferers.”
While you might think wool bedding might be too hot for the summer months, it can actually help with temperature regulation. The fibres breathe naturally, helping to release moisture and keep you cool on those hot nights – so perfect for a sweat and pollen-free sleep.
Take a warm shower before bed
If the pollen has made its way into the home and is causing a reaction, then treating the symptoms is the next best step. Hay fever can cause congestion and inflammation, leading to a stuffy nose which can affect your sleep – and one way to remedy this is a warm shower before bed.
The steam from the shower is soothing for your nasal passage, helping to ease inflammation which in turn will help with your breathing. Taking a shower before bed will also wash away any pollen lingering on your skin or in your hair, and changing out of your clothes in the bathroom will prevent any pollen from your clothes settling in the bedroom.
Clean your bedroom regularly
Adopting a regular cleaning schedule in the bedroom is a great way to ensure you’re consistently ridding the room of pollen. Try to vacuum as often as you can to pick up any pollen on the floor, and wash your bedsheets more often during high pollen season to remove any allergens from your bedding.
You can also invest in an air purifier as a quick way to refresh the air in your bedroom. By keeping the space clean, you’re purging the room of all allergens from pollen to dust, helping prevent exposure and subsequent symptoms.
Sleep in an upright position
If you are experiencing the delightful hay fever symptoms of both a congested yet runny nose, sleeping on an incline can help. Raising your head can help ease congestion by making it easier for your nose and sinuses to drain, helping you get rid of that runny nose feeling and ensuring a better quality of sleep. Simply prop a few extra pillows underneath your head and sleep easy!
[i] https://www.nhsinform.scot/illnesses-and-conditions/immune-system/hay-fever
[ii] https://www.allergyuk.org/news/managing-hayfever-symptoms-during-a-high-pollen-count/