Health specialists are warning Scottish homeowners to close their windows by 6pm today as pollen levels surge across the UK, with nine regions under red alerts. The combination of warmer weather and high pollen counts is leaving millions struggling with symptoms that intensify at night, including restless sleep, blocked noses, and irritation.
Red Pollen Alerts Issued Across Scotland
The Met Office has issued red pollen alerts for June 25 in Dumfries, Galloway, Lothian & Borders, and Strathclyde, with amber alerts in Central, Tayside & Fife, and Grampian. These signal some of the most intense pollen levels of the year. Up to 16 million people in the UK are affected by hay fever, according to estimates.
Expert Advice: Close Windows by 6pm
Sleep experts, including Dr Allie Hare from Emma Sleep, recommend closing bedroom windows by 6pm to prevent pollen from entering as air cools and pollen particles settle. Dr Hare, a Tatler Top Doctor for Sleep, explains: "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." She advises closing windows as soon as temperatures cool in the evening.
Additional Tips for Better Sleep
Dr Hare suggests avoiding sleeping on your front, as this worsens congestion. Instead, elevate your head with an extra pillow and sleep on your back to reduce sinus pressure. If back sleeping is uncomfortable, side sleeping is acceptable. Taking antihistamines or other medications right before bed can also ease symptoms. "It goes without saying that using antihistamine medications, steroid and/or saline nasal sprays, and topical antihistamine eye drops can certainly help," she states.
Experts also warn against drying clothes or bedding outdoors on high pollen days, as fabrics collect allergens. Wash bedding regularly at high temperatures and dry items indoors. Dr Hare adds: "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." This prevents pollen from transferring onto sheets and other surfaces. Replacing bedding every two years can help reduce allergen buildup.
