As Spring arrives, many people look forward to longer days and warmer weather. However, with almost half the UK population suffering with hay fever every year, the blossoming flowers and glowing green lawns can bring a host of unwanted symptoms.
According to Allergy UK, people who suffer from hay fever are more likely to have sleep problems during the summer months, due to the discomfort caused by symptoms such as a runny nose, sneezing, breathing difficulties and itchy eyes.
Sammy Margo, Sleep Expert at Dreams, said: “It’s no secret that hay fever is synonymous with sleep disturbance, which leads to daytime fatigue, irritability, and decreased productivity. So, it’s important for hay fever sufferers to take steps to manage their symptoms and improve their quality of sleep.”
Sammy believes that even small adjustments to your sleep routine and bedtime setup can make a significant difference in alleviating hay fever symptoms and promoting a more restful night.
Sammy’s top tips for sleeping better during hay fever season include:
- Take a hot shower before bed: Hay fever can cause nasal congestion and inflammation, which can lead to difficulty breathing and sleeping. The steam from a hot shower may help to alleviate nasal congestion by loosening mucus and easing inflammation in the nasal passages. Taking a hot shower before bed may also help to promote relaxation and a sense of calm, as well as managing your body temperature ready for sleep.
- Sleep with a sock filled with rice: Sinus pressure is also a common symptom of hay fever. To combat this, fill a clean sock with uncooked rice and microwave it for 30 seconds and place it on your forehead or over your eyes. Making sure that it is not too hot, sleeping with a sock filled with rice is a simple and effective method which may help to soothe sinus pressure caused by hay fever. The warmth from the rice-filled sock may help to alleviate discomfort in the sinuses and promote relaxation. Additionally, the weight of the sock can provide a gentle pressure that may help to ease headaches and other forms of discomfort caused by hay fever.
- Use anti-allergy bedding: Purchasing anti-allergy bedding may be a great investment for hay fever sufferers, as they are designed to keep allergens such as pollen and dust mites at bay. These pillows, duvets, and mattress protectors from Dreams are made with special materials that prevent the build-up of allergens, which can help reduce symptoms of hay fever and improve sleep quality.
- Sleep in a reclined position: Hay fever can cause nasal congestion and post-nasal drip, which can make it challenging to breathe and sleep comfortably. Sleeping in a reclined position may help to alleviate congestion and reduce post-nasal drip. This is because the reclined position can help to drain mucus away from the nasal passages, allowing air to flow more freely through the airways. There are several ways to sleep in a reclined position, such as using a specially designed wedge pillow or adjusting the head of the bed to a slightly raised position.
- Use a neti pot: Rinsing your sinuses with a saline solution using a neti pot may help to remove pollen and other allergens from your nasal passages. This can reduce inflammation and congestion, making it easier to breathe and sleep more comfortably. Saline solution is a natural and gentle way to cleanse the nasal passages and can help to alleviate symptoms without causing any side effects.
- Drink herbal tea: Drinking herbal tea may be a helpful solution to promote relaxation and alleviate hay fever symptoms. Chamomile, peppermint, and lavender tea are known for their calming and sleep-inducing properties and can help to reduce stress and anxiety, promoting a restful night's sleep. Additionally, some herbs like nettle leaf have natural antihistamine properties, which can help to relieve hay fever symptoms such as sneezing and itching.
- Avoid dairy products: Dairy products contain a protein called casein, which has been shown to increase mucus production in some people. For this reason, it is recommended that people with hay fever or allergies avoid consuming dairy products in the evening, as they can worsen congestion and other symptoms. By doing so, people with hay fever and allergies may experience a reduction in mucus production and congestion, leading to improved breathing and a more restful night's sleep.
- Wear an eye mask: An eye mask can help block out light and create a darker sleep environment, which can help alleviate hay fever symptoms and promote better sleep. By reducing exposure to light, the body is better able to produce melatonin, which can help regulate sleep-wake cycles and promote more restful sleep. In addition to blocking out light, an eye mask can also help prevent rubbing and itching of the eyes, which can be a common symptom of hay fever.
- Try acupressure: Sinus pressure and congestion caused by hay fever can make it difficult to breathe through the nose and can lead to snoring, which can disturb sleep quality. Acupressure may help relieve sinus pressure and promote relaxation. By applying pressure to specific points on the body, such as the bridge of the nose or the base of the skull, you can stimulate the body's natural healing processes and release tension.
