Scottish homeowners are being urged to close their windows at 6pm as pollen levels continue to rise across the UK. With temperatures climbing and pollen counts expected to spike, experts are warning those who suffer from hay fever to take extra precautions in the evening to avoid disrupted sleep.
Red Pollen Alerts Issued Across the UK
Nine regions across the UK have already issued red pollen alerts for today (June 25), signalling some of the most intense levels of the year so far. These areas include Dumfries, Galloway, Lothian & Borders, and Strathclyde, with Central, Tayside & Fife, and Grampian issued amber pollen alerts.
Health specialists say the combination of warmer weather and high pollen levels is leaving millions struggling with symptoms that only seem to get worse at night. For many with hay fever, they are struggling with restless sleep, blocked noses and irritation just as they are trying to settle down for the night.
Sleep Experts Recommend Closing Windows by 6pm
Now, sleep experts are urging households to take a simple but effective step: close their bedroom windows by 6pm to stop pollen coming indoors as the air cools down and pollen particles settle later in the evening. With up to 16 million people in the UK affected by hay fever, mattress company Emma Sleep has partnered with sleep consultant Dr Allie Hare, a Tatler Top Doctor for Sleep, to reveal how to sleep better during hay fever season.
Dr Allie explains that the condition can have a significant impact on sleep quality, stating: "Hay fever can be very disruptive for sleep at this time of year, with a blocked nose making breathing more difficult, itchy eyes preventing you from falling asleep, and a runny nose irritating the back of your throat and making you cough."
The health expert says that closing your window at 6pm will be the most beneficial for those who are struggling to sleep. She recommends closing the window as soon as the temperatures start to cool down in the evening to help keep the pollen out. She advises: "If you can keep yourself cool enough, keeping windows closed in the bedroom can help to minimise allergens disrupting your nighttime sleep."
Additional Tips for a Better Night's Sleep
Dr Allie has also shared a range of additional advice to help people with hay fever reduce symptoms overnight and get a better night's rest during high pollen periods. One key recommendation is to avoid sleeping on your front, as this can worsen congestion by pressing your face into the pillow. Instead, the doctor recommends elevating your head with an extra pillow or a wedge pillow and lying on your back to reduce sinus pressure and ease your breathing. Although if you cannot sleep on your back, you can sleep on your side but front sleeping should be avoided at all costs.
Dr Allie also advises that it might be best to take antihistamines or other medication right before bed to ease symptoms. She states: "It goes without saying that using antihistamine medications, steroid and/or saline nasal sprays, and topical antihistamine eye drops can certainly help."
Other Precautions to Reduce Pollen Exposure
The experts also warn against drying clothes or bedding outdoors during high pollen days, as fabrics can easily collect allergens and bring them back inside the home. They recommend washing your bedding regularly at high temperatures and drying items indoors to reduce exposure to pollen as it will only spike your symptoms once you get into bed.
Dr Allie also warns that you could be bringing pollen into your home without realising: "Some allergy specialists also recommend washing your face and hands when you get home in the evening to wash away any pollen deposited on your skin during the day." Washing your face and hands as soon as you get home, and again before getting into bed, can prevent pollen from transferring onto your bed sheets and other common touchpoints around your home. It is also recommended to replace bedding every two years to help prevent the build-up of allergens.
