‘I’m a GP – do this with your pillow before bed if hay fever keeps you awake’

Hay fever is widespread this month, with grass pollen season reaching its peak in June through to early July.

However, if you’re among the 10 million Brits battling hay fever, you may discover yourself grappling with symptoms not only during daytime hours, but throughout the night as well.

GP Dr Janine David, an adviser to Breathe Right nasal strips, said: “When your nose becomes blocked, your body has to rely more on mouth breathing while you sleep. This can make sleep much lighter and more fragmented so instead of staying in deep, restorative sleep, you’re more likely to wake up frequently or feel as though you have slept without properly resting. This can leave you groggy and tired the next day.

“Lying down can also make your nasal congestion feel even worse because blood flow increases to your nose and sinuses when you’re lying horizontal. Any pollen that’s built up on your skin and hair might also still be lingering and could irritate your airways, too.

“Research suggests that 74% of people with allergic rhinitis suffer sleep disorders and these can have a huge knock-on effect on daily life, making everyday activities a real struggle.”

View 3 Images

DOUBLE UP YOUR PILLOWS: “Lying flat on your back can make hay fever congestion feel worse because mucus and pressure build up around the sinuses.

“So, slightly elevating your head can help improve breathing. A second pillow might do the trick or, try folding a towel and placing it underneath your pillow.”

TRY NASAL STRIPS: “To open up your airways and make bedtime breathing a little easier, try Breathe Right nasal strips, which open up your nose by 38% or more, helping you breathe and sleep better when you’re suffering from nasal congestion.”

REMOVE POLLEN FROM YOUR BEDROOM: “If your windows are open during the night, pollen can fly in, which can make your nighttime symptoms worse. Plus, during the day, pollen clings to hair and clothing, meaning many people unknowingly bring allergens straight into bed with them.

“Be sure to change clothes after being outdoors and shower before bed to help reduce overnight exposure. Avoiding drying clothes outside can make a surprisingly big difference to nighttime symptoms, too. Instead, use a tumble dryer or dry clothes indoors.”

View 3 Images

SWERVE THE EVENING BOOZE: “Research has found that alcohol can worsen hay fever symptoms by potentially worsening nasal swelling and increasing dehydration.

“Avoiding alcohol late in the evening, staying hydrated with water or herbal teas, and using saline nasal rinses may help reduce congestion before sleep. Taking an antihistamine at night may also help.”

FREEZE YOUR PILLOWCASE: “Itchy eyes and overheating keeping you awake? Try placing your pillowcase in the freezer for 20 minutes before bed, as the cold temperature may help calm inflammation around your eyes and nose, making it easier to fall asleep. Although it won’t cure hay fever, it can make symptoms feel more manageable at night.”