Flowers have blossomed, grass is growing and trees are displaying their green leaves - putting hay fever sufferers with summer allergies on alert. The condition is caused by pollen grains, which according to the Met Office are released during a season which normally runs from March to November.
High pollen levels can set off unpleasant symptoms including sneezing, a blocked nose, or itchy eyes, mouth and throat. The NHS says hay fever affects up to one in five people at some point in their life, with the proteins in pollen triggering irritation and inflammation.
Dr Lindsay Browning, neurologist, psychologist and sleep expert at bedding and mattress supplier And So To Bed, said uncomfortable hay fever can affect people's ability to get a good night's rest. “Congestion caused by allergies can greatly affect the quality of our sleep, which in turn affects our physical and mental health,” she said.
”Symptoms associated with an allergy are usually worse at night. This is because when laying down the mucus cannot drain in the same way it would when gravity is helping, leading to disturbed breathing or a cough caused by a post-nasal drip.”
And So To Bed has shared some of the common mistakes people make which could be making hay fever symptoms worse and affecting their sleep. Read on below to find out more.
Letting your pet in the bedroom
If you suffer from hay fever or other seasonal allergies, you should avoid having your pets in your bedroom, this is because they can increase allergens in the bed. Pet hair and dander are two of the most common allergens which will enhance and make your hay fever symptoms even worse at night.
Not washing your pet regularly enough
Not only do pollen particles stick to our clothing and bodies, but they also stick to animals. Regular pet bathing, at least once a week, can significantly minimise the possibility of spreading dust and pollen particles that pets may have brought in from outside.
Leaving your windows open during the day
It might be tempting to open the windows to let a cool breeze in during a hot summer's day. However, if you’re a hay fever sufferer, it’s best to make sure you have all your windows closed, especially in the bedroom.
Having your windows open during the day will allow pollen particles to blow in and settle on your clothes, bedding or other soft furnishings within your room making your symptoms much worse when it comes to sleeping.
Subscribe here for the latest news where you live
Not keeping your head elevated
You should try to keep your head elevated as much as possible when trying to sleep with seasonal allergies. Try adding an extra pillow and shift your sleeping position to a slightly more seated one and remain on your back.
This will bring gravity back into the mix allowing excess mucus to drain and not pool, lessening the irritation. It is important to note though that if your breathing is affected by sleep apnoea and not congestion, sleeping on your back is not recommended, in these cases it is best to sleep on your side.
Not washing your bedding regularly enough
Another way to ensure you sleep better when dealing with seasonal allergy symptoms is to regularly clean your bedroom and bedding. Humans shed 200 million skin cells every hour, which is what makes up dust, along with other things. Failing to wash your bedding regularly can cause allergens such as pollen and dust to accumulate in your bedding. When you sleep, you inhale these allergens, which can trigger hay fever symptoms such as sneezing, coughing and a running nose making is difficult to sleep.
To reduce the amount of allergens in your bedroom, it's essential to wash your bedding regularly using hot water to kill dust mites and remove pollen and other allergens. We would recommend washing your bedding - including pillowcases, sheets and duvet covers - at least once a week to minimise the impact of hay fever.
Not cleaning and dusting your rooms regularly enough
Dust and other allergens in the air can trigger these symptoms in individuals with hay fever. Ensuring you regularly vacuum the carpet, dust the surfaces and wash your bedding will prevent dust from building up and make sleeping easier. If you neglect cleaning and dusting your rooms regularly, you are allowing allergens to gather on surfaces and in the air, which will exacerbate your hay fever symptoms and make it harder to sleep at night. Regular cleaning and dusting your room can help to reduce the amount of allergens in your environment and as a result alleviate hay fever symptoms.
Hanging washing and bedding outside to dry
You’ll want to be cautious about drying your freshly cleaned bedding and clothes outside during high pollen count days. Pollen can be easily picked up by warm air and cling to your washing outside. Pollen is usually high in the early morning, falling back down in the evening. If you want to dry your washing outside, be mindful of the times of high pollen count.
Drying washing in the middle of the day when there tends to be less pollen lower to the ground is recommended. When drying your washing, it's important to be mindful of the location you choose. Avoid hanging your clothes in areas with high levels of pollen, such as near trees, flowers or grass.
Not having a shower before bed
Take a shower before bed, since a shower will help wash away any pollen that may have clung to your skin and hair while outside. Instead of transferring this onto your bed linen, make a habit of washing yourself before bed.
This is also a great tip for those extra warm summer evenings as a cool, not cold, shower will help lower your body temperature making it easier to drop off. During the day, you should also keep your windows and doors closed to help prevent pollen from entering your home.
