A neuroscientist and sleep researcher has warned 16 million Brits who experience hay fever not to dry their bed sheets outdoors during the current heatwave, as the Met Office forecasts a 'very high' pollen count in the West Midlands and southern UK, with temperatures expected to reach the mid-30s Celsius.
Pollen Collection on Bedding
Laura Bojarskaite from the University of Oslo explained that during periods of high pollen counts, bedsheets, pillowcases, and blankets left to dry outdoors can collect pollen grains. Bringing those sheets into bed introduces allergens directly into the environment where people spend seven to nine hours every night, potentially prolonging exposure and worsening symptoms while they sleep.
This has a detrimental effect on sleep quality. 'Hay fever can significantly disrupt sleep, and poor sleep can in turn make allergy symptoms feel even more difficult to cope with,' Bojarskaite said. 'This creates a vicious cycle during allergy season.'
Impact on Sleep Quality
The symptoms of seasonal allergies, such as nasal congestion, sneezing, and itching eyes, can make it harder to fall asleep and stay asleep. 'Nasal congestion is particularly problematic because it increases mouth breathing and sleep fragmentation, reducing the amount of restorative sleep,' Bojarskaite said. 'People with allergic rhinitis are also more likely to experience daytime fatigue, impaired concentration, and reduced cognitive performance.'
Research consistently shows that allergic rhinitis is associated with poorer sleep quality, increased night-time awakenings, and greater daytime sleepiness.
Practical Advice for Allergy Sufferers
Bojarskaite noted that not everyone needs to avoid drying laundry outside all summer, but during peak pollen days—or if symptoms are severe—drying bedding indoors or using a tumble dryer is a sensible precaution. 'The goal is to reduce the amount of pollen that reaches your bedroom while keeping your airways as clear as possible,' she said.
To reduce hay fever symptoms at night, she recommends keeping bedroom windows closed when pollen counts are high, especially in the early morning and evening; showering and washing hair before bed to remove pollen collected during the day; changing out of clothes worn outside before entering the bedroom; avoiding drying bedding outdoors during peak pollen season; considering using a HEPA air purifier if allergies are severe; and following healthcare provider recommendations for allergy medications.
'Your bedroom should be a recovery environment, not an extension of the outdoors,' Bojarskaite said. 'During pollen season, reducing allergens in the bedroom can make a meaningful difference to both your allergy symptoms and your sleep quality.'
Compensating for Poor Sleep
One important point is that many people try to compensate for poor sleep by spending longer in bed. 'Unfortunately, if you're awake because you're congested or uncomfortable, simply lying in bed longer rarely improves sleep quality,' Bojarskaite said. 'Treating the allergy itself is often the most effective way to improve sleep.'
