June to early July marks the peak of grass pollen season, intensifying hay fever symptoms for millions of Brits—especially at night. If you’re one of the 10 million affected by hay fever, nighttime congestion and irritation may be robbing you of restorative sleep.
GP Dr. Janine David, advisor to Breathe Right nasal strips, explains, “When your nose is blocked, you switch to mouth breathing during sleep, which leads to lighter, more fragmented sleep. Instead of deep rest, you wake frequently or feel unrefreshed in the morning.” She adds that lying flat can worsen congestion since increased blood flow to the sinuses intensifies the stuffiness. Additionally, pollen lingering on your skin and hair can continue to irritate your airways as you rest.
Sleep disorders affect 74% of those with allergic rhinitis, significantly impacting daily life.
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Here are expert tips to ease nighttime hay fever symptoms:
Elevate Your Head: Lying flat causes mucus buildup around your sinuses. Using an extra pillow or folding a towel under your pillow can help open airways and improve breathing as you sleep.
Try Nasal Strips: Products like Breathe Right nasal strips can widen your nasal passage by over 38%, making breathing easier and sleep more restful during congestion.
Keep Pollen Out of Your Bedroom: Open windows let pollen in at night, worsening symptoms. Showering and changing clothes before bed reduces pollen transferred from outdoors. Avoid drying clothes outside; instead, tumble dry or dry indoors to minimize pollen exposure.
Limit Evening Alcohol: Alcohol can increase nasal swelling and dehydration, aggravating hay fever. Opt for water or herbal tea in the evening, and consider saline nasal rinses or antihistamines before sleep to reduce congestion.
Freeze Your Pillowcase: If itchy eyes and overheating keep you awake, pop your pillowcase in the freezer for 20 minutes before bed. The cool fabric can soothe inflammation around your eyes and nose, easing discomfort and helping you fall asleep.
Though these steps won’t cure hay fever, they can make nights more comfortable and help you reclaim restful sleep during allergy season.