Hay fever sufferers know the struggle all too well: You’ve crawled into bed, gotten cosy, and are looking forward to peacefully drifting off – only to be disturbed by the dreaded itchy-nose-watery-eyes-scratchy-throat combo that plagues the masses this time of year.
While there is no easy cure for hay fever, and completely preventing it is a challenge, there are some specific steps you can take to alleviate symptoms. To help, sleep expert from independent mattress maker John Ryan By Design, Ryan Kerr, has offered seven tips for tackling that incessant nighttime nose tickling and getting a great night’s rest.
Keep Your Bedroom Window Closed
Fresh air always seems like a great idea – especially during warmer days. But, if you’re a hay fever sufferer, opening the window could be your worst nightmare. Instead, it’s best to try and keep doors and windows closed to stop pollen from entering your bedroom and worsening your nighttime symptoms.
Create a Pollen Barrier
Alternatively, if not opening the window simply isn’t an option, try creating a pollen barrier instead. In the morning, place a spare bed sheet over your duvet to prevent allergens from settling on your bedding. Before you sleep, discard the sheet and wash it bi-weekly to remove any accumulated pollen.
Create a Temporary Dressing Room
Pollen can cling to your clothes for hours after you’ve been outdoors. So, to minimise the chances of pollen spores making their way into your bedroom, try getting dressed/undressed in a different room, like the bathroom or a spare bedroom.
Wash Your Face Right Before Bed
Although recommended, we’re not naive to the fact that washing your face can be the last thing on your mind when you’re tired. However, if you’ve got hay fever, it’s one of the best things you can do before bed as it rids you of trapped pollen. The steam from warm water can also help open your nasal passages, making it easier to breathe.
Keep Your Hair Tied Back
If you have long hair, washing your hair before bed during hay fever season is always the best option. But, if we’re being honest, washing long hair isn’t a quick task. So, if washing it isn’t an option, make sure to tie it back. This prevents pollen trapped in your hair from falling onto your face during the night and worsening your symptoms.
Keep an eye on Your Diet
Certain foods can exacerbate hay fever symptoms. Avoid dairy products, foods high in sugar and starch, and alcohol before bed. Incorporate vitamin E (found in eggs and oily fish) and vitamin C (found in garlic, ginger, chili, and onions) into your diet, as they may help reduce hay fever symptoms.
Take an Antihistamine
Taking an antihistamine 30 minutes before bedtime can help ensure a more peaceful night’s sleep. You might also consider an anti-inflammatory or steroid nasal spray, or eye drops, but it’s best to consult a pharmacist or GP for tailored advice.
Ryan Kerr, Sleep Expert at John Ryan By Design, said:
“Implementing these simple yet effective strategies can significantly improve the quality of your sleep during hay fever season. With the right precautions, you can minimize the impact of allergens and enjoy more restful nights.”
