Spring and summer are the seasons of vibrant colours, bright sunshine, and longer days. It's when we get to enjoy all that nature truly has to offer, but for some people, it's the time of year they dread the most. The reason? Hay fever.
We're sure anyone who suffers from hay fever, whether it's severe or only causes a few symptoms, will view spring and summer with some degree of dread. Because as much as you might enjoy the sun, flowers, and greenery, it also means you're about to be bombarded by microscopic pollen that's going to wreak havoc on your immune system.
For those lucky individuals who don't have hay fever, you might think nighttime is a reprieve from allergy symptoms, but this isn't the case for many people. In this blog, we're going to take a deeper look at why hay fever symptoms persist and can even be worse at night, and how to sleep better with them.
What is hay fever and its symptoms?
Hay fever is an allergy to pollen, with symptoms worse during periods when pollen is more common, between March and November. The weather can also affect its severity, with heat and wind raising pollen levels and worsening symptoms.
Some of the common symptoms of hay fever are:
- Sneezing
- Coughing
- Runny nose or blocked nose
- Itchy or watery eyes
- Headaches
- Feeling tired
There's no cure for hay ever, so the only thing you can do is try to alleviate the symptoms. This can include antihistamines during the day, or your doctor might decide to prescribe something stronger if you have bad reactions.
How can I sleep better with hay fever?
While we can't eliminate hay fever symptoms, we've come up with some tips to help improve your sleep!
1. Take an antihistamine
We're sure that anyone who suffers from hay fever will be taking antihistamines anyway, but it could be very beneficial to take one before bed. Some will last the whole day, and others may make you drowsy, but if you take them before going to sleep, you won't need to worry about it.
Of course, before you take anything, we'd recommend talking with your doctor to decide which antihistamine will be best for you. This is particularly important if you have any bad symptoms, as you might need something stronger than what you can buy at the shops or over the counter.
2. Don't wear outdoor clothes in your bedroom
Avoid bringing your outdoor clothes into your bedroom. They're more likely to be covered in pollen, and you might disturb the particles when you remove your clothes, spreading them throughout your bedroom. To get around this, take off your clothes outside of your bedroom if possible to keep your space as pollen-free as possible.
As you might expect, this also means it's important that you don't accidentally cross-contaminate your pyjamas with your outdoor clothes, so don't pick them up whilst you're still wearing anything that's been outdoors.
3. Close your windows during the day
We know this sounds obvious, but pollen comes from the outside. As the sun rises higher, the air warms up and lifts pollen from plants, allowing it to catch invisible air currents and move along. Early evening is often the peak pollen time, but any weather except rain can cause pollen to spread. Opening your windows during the day not only lets in cooler air but also pollen. This will then settle in your bedroom, with nowhere to escape, so you could be sleeping in a room filled to the brim with pollen, worsening your symptoms.
If possible, we'd recommend not opening your windows at all and instead using a fan. This might sound like an awful idea, but keeping your windows closed means there's no way pollen can get in at any time of the day!
4. Use an air purifier
Air purifiers are a must-have for anyone who suffers from hay fever, whether you get mild symptoms or something more severe. They work by pulling in air contaminated with allergens, dust, and more, then purifying it and pushing it back out. This cleans the air, improving quality and reducing the likelihood of breathing problems.
To best combat pollen, we'd recommend buying an air purifier with a HEPA filter. This stands for High Efficiency Particulate Air filter, specifically designed to capture even the smallest particles in the air. Make sure you choose the right air purifier for your room size; some work best in smaller spaces, while others are designed for larger ones.
5. Take a shower before bed
Throughout the day, you'll likely catch lots of pollen on your hair, clothes, and skin. To avoid spreading that pollen onto your bedding and causing issues for days to come, we'd recommend showering each night before bed. This will not only clean you (who doesn't love going to bed feeling fresh?), but also remove any lingering pollen that might be hanging around!
A bonus is that the heat of a warm shower will help open your sinuses, making it easier to breathe and, hopefully, improving your sleep.
6. Wash your bedding frequently
There's only one thing that will be touching your whole body for long periods of time every day, and that's your bed. It's recommended that you wash your bedding every two weeks, and your pillows every three months, but during hay fever season, this should be increased. At the very least, you should be washing your bedding every week and your pillow every month.
Not only will this keep it feeling fresh and clean, but it will also wash away any lingering pollen from the previous week. Washing your pillow thoroughly (not just the case) will remove any pollen that might be hiding deep inside, just waiting to get out!