Five ways to stop hay fever ruining your sleep

·3-min read

Hay fever is one of the most common allergies.

And as anyone who suffers from the condition, especially in the spring and summer months, will know, it can not only disrupt daily activities, but also have an impact on sleep.

To combat the issue, sleep expert at Sealy UK, Alison Jones, has shared her top tips for making the allergy season more bearable - especially while trying to get some shut-eye.

Wash your sheets regularly

It's recommended that you regularly wash sheets and bedding to free them of pollen and other particles that might make symptoms worse. Washing bedsheets in slightly higher temperatures of 40°C or above is more effective for removing traces of tree pollen.

"As the weather begins to improve, many of us enjoy hanging our laundry outside to dry. However, for hay fever sufferers, this could prove to be a mistake," she noted. "To avoid pollen attaching itself to your freshly washed bedding, hang your sheets to dry on an indoor clothes horse - it may take a little longer, but the sleep benefits will be worth it."

Consider your sleep environment

While it may be impossible to banish allergens for good, having the right mattress may help.

"Much like we choose to layer up our beds with cosy cotton sheets and woollen blankets in the winter, it is key to make adjustments to your sleep environment in the springtime too. Take the time to find anti-allergy pillows and anti-microbial bedding sets to keep the dust and pollen particles at bay," Alison said.

Shower before getting into bed

If your allergy symptoms worsen at night, it may be worth considering changing up your bathing routine.

"After a long day, invisible microparticles can lay on your clothes, hair and skin - especially if you have spent a lot of time outside," the expert explained. "A quick shower to cleanse your skin before you settle down into bed can help to keep your allergy symptoms at bay and protects your bedding from additional contamination. Instead of keeping your sleepwear folded on your bed ready for sleep, keep your pyjamas stored away where excess air particles cannot travel as easily."

Reduce pet dander

Pets can make the perfect snuggle buddy at night. Unfortunately, their hair may not be doing you any favours.

"Fur is a magnet for dust and other allergens, meaning you'll be the one to suffer when they climb into your bed late at night. If you're really suffering from hay fever, try putting your pet to sleep in another room for a night to see if it improves your symptoms," she commented.

Keep an eye on symptoms

If you are struggling with your symptoms, make an appointment with your GP. They will be able to prescribe the relevant anti-allergy medication to help relieve symptoms.

"If you notice symptoms are worse in the evening, you should take any medication in the early evening, or just before bed, in order to reap the full benefits," she added.

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