If hay fever is keeping you awake at night, a GP has shared five simple remedies to help you rest better during pollen season. Dr Janine David, an adviser to Breathe Right nasal strips, explains that nasal congestion can disrupt sleep by forcing mouth breathing, leading to lighter, more fragmented rest. Lying down can worsen congestion due to increased blood flow to the sinuses, and pollen on skin or hair can further irritate airways. Research shows 74% of people with allergic rhinitis suffer sleep disorders, impacting daily life.
Five tips to sleep better with hay fever
Double up your pillows
Elevating your head can improve breathing by reducing mucus and pressure buildup in the sinuses. Use a second pillow or place a folded towel under your existing one.
Try nasal strips
Nasal strips, such as Breathe Right, open nasal passages by 38% or more, making breathing easier and promoting better sleep during congestion.
Remove pollen from your bedroom
Keep windows closed at night to prevent pollen from entering. Change clothes after being outdoors and shower before bed to remove allergens. Avoid drying clothes outside; use a tumble dryer or dry them indoors instead.
Swerve the evening booze
Alcohol can worsen hay fever symptoms by increasing nasal swelling and dehydration. Avoid alcohol in the evening, stay hydrated with water or herbal teas, and consider saline nasal rinses or antihistamines at night.
Freeze your pillowcase
For itchy eyes and overheating, place your pillowcase in the freezer for 20 minutes before bed. The cold temperature can calm inflammation around the eyes and nose, making it easier to fall asleep.
