Home Lifestyle 5 ways to sleep better during hay fever season

5 ways to sleep better during hay fever season

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More than half of those with hay fever suffer with sleep problems (Picture: Getty/Shutterstock)

As the UK hurtles into pollen season, sufferers will know the joy of trying to get to sleep when your eyes are streaming and your sinuses are completely congested. 

For around one in five people in the UK, the start of spring comes with it a trade-off of itchy eyes, scratchy throats, constant sneezing and, as a result, poorer sleep. 

In fact, one study found that 57% of adults who suffer from hay fever have sleep problems. 

‘It’s no secret that hay fever is synonymous with sleep disturbance, which leads to daytime fatigue, irritability, and decreased productivity,’ sleep expert, Sammy Margo, tells Metro.co.uk.

‘So, it’s important for hay fever sufferers to take steps to manage their symptoms and improve their quality of sleep.’

Thankfully, there are some small adjustments we can make to make sure we get a better night’s sleep throughout allergy season. Use these tips to sleep better during allergy season.

It’s that time of year (Picture: Getty Images)

Take a hot shower before bed

Taking a hot shower before bed can help us to sleep faster and better, but did you know it could also help with allergy symptoms?

‘The steam from a hot shower may help to alleviate nasal congestion by loosening mucus and easing inflammation in the nasal passages,’ says Sammy, who works with Dreams

‘Taking a hot shower before bed may also help to promote relaxation and a sense of calm, as well as managing your body temperature ready for sleep.’

Sleep with a sock filled with rice

This is a bit of a rogue one, but apparently placing a warm, rice-filled sock on your forehead can help to alleviate sinus pressure. 

‘Fill a clean sock with uncooked rice and microwave it for 30 seconds and place it on your forehead or over your eyes,’ Sammy advises.

‘Making sure that it is not too hot, sleeping with a sock filled with rice is a simple and effective method which may help to soothe sinus pressure caused by hay fever.’

She says that the warmth can help alleviate sinus discomfort and promote relaxation, while the pressure of the weight of the sock may ease headaches caused by hay fever.

Drink herbal tea

Drinking herbal tea can help (Picture: Getty Images)

We all love a sleep tea, right? 

Chamomile, peppermint and lavender tea are all useful in aiding relaxation, helping us to drift off to sleep more easily. 

‘Additionally,’ says Sammy, ‘some herbs like nettle leaf have natural antihistamine properties, which can help to relieve hay fever symptoms such as sneezing and itching.’

Use a neti pot

‘Rinsing your sinuses with a saline solution using a neti pot may help to remove pollen and other allergens from your nasal passages,’ says Sammy.

This is a good idea right before bed, as it can reduce inflammation and congestion. 

Sammy adds: ‘Saline solution is a natural and gentle way to cleanse the nasal passages and can help to alleviate symptoms without causing any side effects.’

Use anti-allergy bedding

If natural remedies aren’t working for you and you’re really suffering, it could be a good idea to buy some anti-allergy bedding.

‘Purchasing anti-allergy bedding may be a great investment for hay fever sufferers, as they are designed to keep allergens such as pollen and dust mites at bay,’ says Sammy. 

After all, we spend so much of our lives sleeping, we may as well invest in some good quality rest. 

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Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.


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