With hay fever affecting over a quarter of British adults, the arrival of pollen season is disrupting sleep for millions across the UK. Approximately 26% of the population grapples with symptoms such as sneezing, itchy eyes, and runny noses, which can make falling and staying asleep a nightly challenge. Dr Daisy Mae, a sleep expert with more than 20 years of experience working with Bed Factory Direct, shares five practical strategies to ease hay fever symptoms at night and improve sleep quality.

Invest in an air purifier

Air purifiers can significantly reduce airborne allergens. Dr Mae advises: “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 hayfever. 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.” Silent models ensure the device does not disturb sleep, making them ideal for nighttime use.

Wash your clothes after outdoor exposure

Pollen clings to clothing, hair, and skin, following you indoors. Dr Mae explains: “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 fibers. On the plus, this is the perfect weather to get lots of washing done quickly!” Washing clothes immediately after outdoor activities prevents allergens from spreading to furniture and bedding.

Try inclined bed therapy

Elevating the head during sleep can alleviate nasal congestion. Dr Mae recommends: “Inclined bed therapy has been used to combat numerous sleeping issues, such as sleep apnoea. But 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 simple adjustment uses gravity to clear airways, promoting easier breathing.

Vacuum your mattress regularly

Mattresses can harbour dust and pollen brought in from outside. Dr Mae suggests: “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.” A HEPA-filter vacuum enhances allergen removal, keeping the bedroom cleaner.

Switch to hypoallergenic bedding

Bedding materials matter for allergy sufferers. Dr Mae notes: “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 minimises allergen accumulation, creating a healthier sleep environment.