How to Sleep with Hay Fever

How to Sleep with Hay Fever

It’s that time of year again - sitting in the garden with a cold drink or packing up from a day at the beach and looking up how to sleep with hay fever. Yes, hay fever season is back, and we all know what that means: struggling to fall asleep with a blocked nose and itchy eyes.

In this post, we’re going to look at how to sleep with bad hay fever, including how to prepare your room and adapt your night-time routine so that you can breathe easier. With these ten tips, you’ll be well on your way to creating a hay fever-free environment to relax in and make sure you’re getting enough sleep.

How to Sleep with Bad Hay Fever 

1. Keep Your Bed Clean and Free of Pollen

This one is absolutely vital. First and foremost, one of the best ways to sleep with hay fever at night is to make sure you’re washing your bed sheets frequently. 

One study showed that a third of Brits only wash their bedding once a year… unpleasantness aside, that really won’t help your hay fever. You should try to wash your bedding at least once a week at 60 degrees to get rid of any pollen or dust mites. 

Once you’ve washed them, tempting as that summer sun might be, don’t dry them outside – that’s a surefire way to cover your bedsheets in pollen. Instead, try to stick to the tumble dryer or hang them up inside. We also recommend cleaning your mattress more often to get rid of as much dust and pollen as you can.

2. Shower Before Bed

Most people, particularly in the summer, spend a lot of time outside. With lockdown restrictions lifting, a lot of us are planning to enjoy the great outdoors again. But all of that time outside gives pollen-free reign on your skin, hair and clothes, and that will have you struggling to sleep with bad hay fever.

One quick change in your routine might help. Just before you get ready for bed, take a shower and wash everything, hair included. Pollen will be sticking to you, and if it’s on you, it’ll contaminate the nice clean bedding, and you’ll be sniffing and sneezing all night.

3. Buy a New Mattress

Mattresses are not designed to last forever. There are myriad different reasons to change your mattress, from avoiding back pain to worn-out springs, but if you’re wondering how to sleep with hay fever, the mattress might be the key.

Mattresses collect dust, skin cells and – vitally – pollen particles. The older your mattress is, the more it will have. If your mattress is reaching the end of its life, getting a new one might help you to sleep with hay fever at night. 

At Linx Beds, we even offer anti-allergy mattresses for kids. These are specifically designed to help reduce the impact of allergies.

4. Vaseline Around the Nose

If you’re a long-term sufferer or have done a lot of research into how to sleep with bad hay fever, you might already be aware of this trick. A dab of Vaseline or a similar product will catch some of the pollen particles before you breathe them in. Quick, simple and cheap!


5. Take Antihistamines Wisely

We know you’re probably already well-stocked on antihistamines to fight off symptoms during the day, but as most antihistamines can only be taken once a day, it’s important that you take them at the right time. For instance, if you get your worst symptoms in the afternoon, you’ll want to take the antihistamines in the morning.

If antihistamines make you drowsy, or if you find that your symptoms are worse at night or in the evening, make sure you’re taking your antihistamines later in the day so that they help you to sleep with hay fever at night.

6. Windows Closed

Some dream of a gentle summer breeze cooling their bedroom down before hitting the sack. Not so with hay fever sufferers. Keep those windows closed and those gentle summer breezes – riddled with pollen particles – out of your room.

If your room gets too hot during the day, keep your blinds closed or invest in blackout curtains to keep the sunlight out. If you’re not only struggling with how to fall asleep with hay fever, take a look at our blog post on falling asleep in hot weather.

7. Pets Stay Out

As much as you love your four-legged friend, pollen will stick to their fur. When your dog runs around the garden and gets into the plants, pollen particles work their way into the fur and cling on.

This means it’s vital that you keep your pets out of your bedroom. Having clean bedding and taking a shower means nothing if your cat comes in and starts rolling around and contaminating everything.

8. Avoid Certain Food and Drink

Did you know that certain foods can make your hay fever symptoms worse? For example, dairy can exacerbate mucus production, and aged or preserved foods or those with refined sugars will stimulate histamine production (the very thing the antihistamines are fighting). Alcohol has a lot of histamines and is bad for the immune system, too.

All of these will inhibit your ability to sleep with hay fever at night. In the evening, try to avoid eating these foods and instead reach for foods high in vitamin E and C. Drinking a lot of water will also help.

9. Vacuum and Dust Regularly

Dust and pollen particles will often be found mingling around your home in all the places you might not notice. When dealing with hay fever, you should aim to vacuum and dust more regularly.

If you can, consider buying a HEPA filter for your hoover – it will trap any bits of dust, animal dander or pollen rather than releasing it into the air, thereby helping you to sleep better with bad hay fever. 

10. Cover Your Bed

Finally, a nice easy one – lay a sheet over your bed. A fitted sheet a size or two bigger than your bed can be useful for this to ensure you cover the whole bed. If any pollen does get into your room, despite your militant protection, you can simply pull off that cover and voila – nice clean bed!

Additionally, try pairing your fresh bed with an anti-allergy pillow designed to repel dust and pollen.

Hay fever can be awful to deal with, and knowing how to sleep with hay fever sometimes seems impossible. But, don’t worry – we’ll soon be back to getting cosy in winter.

While you’re keeping the pollen out, why not have a look at our blog posts on keeping small spaces clean and doing a summer bedroom makeover