While this year’s spring season has brought us some truly gorgeous sunshine as of late, there’s something else it's been bringing in on the tale of its warm winds. Something less sunny, more itchy. Pollen. Hay fever levels have been spiking already this month, with The Met Office announcing red alerts of unusually high levels of pollen across the country.
If, like me, you’re suffering, you’ll know that often the hardest part of dealing with this season comes at night. Symptoms spike and itchy eyes, scratchy throats and incessant sneezing keep us from any hopes of a good night sleep. For me personally, waking up with a dry sore throat is a biological indicator of the changing seasons.
But no more! I’ve been chatting to pros and collecting little hacks and habits to help pollen-proof the bedroom to help ease hay fever symptoms and get us back on track with our sleep schedule. For blissful, uninterrupted, snot-free sleep, these are the top tips to know.
Why do hay fever symptoms often feel worse at night?
‘As the pollen irritates you, it activates your histaminergic system, producing chemicals for an inflammatory response,’ says Hannah Shore, sleep scientist and head of sleep science at Mattress Online. It's this inflammation that leaves us with snotty or blocked sinuses and itchy eyes. The histaminergic system is something called wake-promoting, literally meaning it keeps us awake. So while we may not notice this symptom during our busy days, we definitely do at night.
‘Our bodies have slowed down and relaxed, and yet the brain is still sending out an inflammatory response alert, as there’s something “harmful” in the body,’ says Hannah. ‘While it deals with it, these wake-promoting chemicals are going to keep being produced, which means sleep-promoting chemicals will not be produced. This will ultimately leave you struggling to fall asleep, frequently waking throughout the night and/or not feeling as refreshed in the morning.’ Unless we do something about it, that is.
Nighttime showers
One of the best methods to remove pollen from the bed is to adjust your bedtime routine and introduce showering before bed. Sorry morning showers, but as a die-hard evening shower fan myself, I’ve been well abreast with all the benefits, including sleep quality, skin health, hygiene and stress relief. Now, I can add ‘reduces hay fever symptoms’ to my smug little list.
‘Throughout the day, pollen collects on your skin, hair and even your eyebrows, and if you go straight to sleep, you’re effectively transferring all of that on to your pillow,’ says sleep expert for Opa Living Dr Deborah Lee. It’s completely logical – wash off the allergens that naturally collect on your skin and hair during the day, before you drag them into bed with you. ‘It can make a noticeable difference to symptoms overnight, particularly for those who wake up congested or with irritated eyes,’ Dr Lee advises.
Be strategic with windows
Airing out the room can be a great way to clear out stale contaminated air, but it can also be a great way to let even more pollen in – so you have to be clever with how you do it. ‘If you do need to open your window, limit it to times in the day where pollen is at its lowest,’ says Hannah. ‘Late in the evening, early in the morning and on days where it’s cooler and raining.’
Cool down your bedroom
A hot tip from Hannah, or rather a cold one, is that the temperature of your room can actually have a big impact on your symptoms. ‘Keep your room cooler!’ she says, ‘Not only does this help you drift off to sleep better, but pollen settles down more in a cooler environment.’ Hannah also suggests using a dehumidifier, as it can have a huge impact on controlling the amount of pollen flying around in the air.
Anti-allergen bedding
Allergens of all kinds including dust and dander can be inflamed at night thanks to our beds and bedding’s ability to absorb them. To help create a barrier between you and the agitators lying beneath the surface, invest in good anti-allergen bedding. Mattress protectors and pillow covers are a great way to put a barrier between you and possible allergens. Plus, as an added bonus, they protect from the body’s natural sweat, oil and grime, helping to extend mattresses and pillow lifespans.
You can also buy specific cleaning products to add to your bedding for extra protection. ‘Invest in anti-allergy treatments for your bedding,’ suggests Hannah, ‘as this can actively “clean up” the food that dust mites feed on, leaving you with a better sleeping environment.’
Elevate the head
‘Hay fever symptoms often feel worse at night because lying flat can encourage mucus to build up in the sinuses, leading to congestion and discomfort,’ says Dr Lee, who suggests a small adjustment to your sleep position could be the secret to waking up less bunged up.
‘Slightly elevating your head with an extra pillow can help keep airways clearer and reduce that blocked-up feeling throughout the night, allowing you to drift off a bit more easily,’ says Dr Lee. Little lift, big win.
More regular laundry
Hay fever sufferers often forget how essential laundry is to keeping their home pollen-free, and this is especially true when it comes to bedding. If you find your hay fever symptoms are preventing you from getting a good night’s sleep, then you’re probably not washing your bedding enough.
If not already, you should be washing your bedding weekly and pillow cases twice a week to help ease symptoms. What you use and how you do it is essential, too. Sheets should be washed at 60°C to kill allergens like pollen and dust mites effectively. You should also use allergy-friendly detergents such as Ecover’s zero non-bio laundry detergent, made for those with allergies in mind. It may seem obvious (I hope), but don’t air-dry outdoors. Use a tumble dryer or indoor airer unless you want to re-contaminate your sheets all over again.
Airing out the mattress
So you’ve aired out the room and washed the bedding – but what about the mattress itself? Giving the mattress some TLC reduces the accumulation of allergens like dust mites and trapped pollen that thrive in humid, cosy and dark environments.
When you get out of bed in the morning, pull back the duvet and leave it for 20-30 minutes before remaking the bed to allow the mattress to get some much needed air. And when you’re stripping sheets ahead of a bedding wash, give your mattress a quick vacuum to help remove any allergens that may have settled in.
Hannah goes on to add that even your choice in type of mattress can have an impact. ‘Mattress-wise, foam mattresses (such as memory foam and gel foams) often trap less dust than fibre mattresses (polyester and natural), this is because there’s no space for the pollen to penetrate the mattress,’ says Hannah.
No pets
‘Pets are an absolute magnet for pollen,’ says Dr Lee. A hard one to hear for those who like an overnight cuddle with their furry friends. Seeing as they spend a huge portion of their day outside, either rolling around the garden or running through grassy fields, it’s no wonder their fur is absolutely riddled with pollen this time of year. And as they snuggle into your sheets, guess what gets deposited all over them?
‘In an ideal world, you want to keep your pet out of the bedroom this time of year,’ Dr Lee advises, ‘or try and shower or bathe them as much as you possibly can before they enter the room.’
