With hay fever affecting roughly 26% of British adults, according to estimates from health authorities, the arrival of allergy season brings a familiar struggle for millions across the UK. Symptoms such as sneezing, itchy eyes, and nasal congestion often intensify at night, disrupting sleep and leaving sufferers exhausted. Dr Daisy Mae, a sleep expert with over 20 years of experience at Bed Factory Direct, has shared five evidence-based strategies to ease hay fever symptoms and promote restful sleep.

Tips to help hay fever sufferers sleep better

• Use an air purifier. Even at night, dust and pollen remains in the air. It would be worth buying a “silent” air purifier, so that the noise doesn’t keep you up at night. This can help minimise the impact of allergies and hay fever. If you can, turn it on just before bedtime so that it starts taking out the allergens before you get into bed, and clears the air ready for you to settle. Air purifiers with HEPA filters are particularly effective, capturing up to 99.97% of particles as small as 0.3 microns, including pollen and dust, according to industry standards.
• Wash your clothes regularly. If you spend the whole day outdoors, then your clothes would’ve picked up a lot of different smells and substances. While washing your clothes may be the last thing on your mind, doing this will help get rid of any pollen and allergens as you come into the house, stopping it from going into your furniture. Be sure to not rub your eyes and hair while you’re doing the washing, as pollen molecules may get trapped among hair and skin fibres. On the plus, this is the perfect weather to get lots of washing done quickly. Washing clothes immediately after outdoor exposure prevents allergens from spreading to bedding or furniture, a practice endorsed by allergy specialists.
• Try inclined bed therapy. Inclined bed therapy has been used to combat numerous sleeping issues, such as sleep apnoea. However, it’s also a practice that can be used to combat allergies, specifically, hay fever. You’ll need to place a few cushions or pillows under your neck and head before you sleep, and elevate your head to around 10 to thirty degrees. This will help your body drain any mucus from your sinuses a lot quicker thanks to gravity which results in clearer airways prior to bedtime. This should help with your breathing if one of your symptoms is a runny nose. This technique, supported by small-scale studies, leverages gravity to reduce sinus congestion.
• Hoover your mattress regularly. Hoovering your mattress is something that often gets put to the back of the list, or forgotten completely. By whipping out your hoover and getting it on your mattress, you’ll massively reduce the amount of dust and pollen particles that you bring in from outside and ensure that they’re limited in the bedroom. If you have a hoover with a HEPA; a higher energy particulate filter, then this will remove microscopic traces of dust more efficiently. Something to look out for if you’re in the market for a new hoover. Regular vacuuming, ideally weekly, helps maintain a low-allergen bedroom environment, experts note.
• Invest in hypoallergenic bedding. Hypoallergenic bedding is worth investing in if you’re someone that suffers with hay fever. It uses hollowfibre rather than feather alternatives, and reduces the chance of pollen and dust build up at night-time by preventing pollen, house dust and other allergens getting trapped inside the bedding. Hollowfibre bedding, widely recommended by allergists, provides a barrier against allergens, enhancing sleep comfort.

These strategies, grounded in practical and accessible actions, offer hay fever sufferers a pathway to better sleep. By creating a low-allergen bedroom environment and adopting simple habits, millions of Britons can find relief during the challenging allergy season. For those struggling with persistent symptoms, consulting a healthcare professional for additional treatments, such as antihistamines or nasal sprays, may further improve sleep quality and overall wellbeing.