Eight of the biggest hay fever mistakes that harm sleep
Elevated pollen levels can lead to unpleasant symptoms including sneezing, stuffy nose, or itchy eyes, mouth, and throat. The NHS says hay fever affects up to one in five people at some point in their lives, as proteins in pollen cause irritation and inflammation.
Annoying hay fever can affect people’s ability to get a good night’s rest, said Dr. Lindsey Browning, neurologist, psychologist and sleep expert at mattress resource And So To Bed. “Congestion caused by allergies can greatly affect the quality of our sleep, which in turn affects our physical and mental health,” she said.
Symptoms associated with allergies are usually worse at night. This is because when mucus is drawn up it cannot be drained in the same way that gravity helps, leading to troubled breathing or coughing caused by postnasal drip.”
So To Bed has shared some common mistakes people make that can aggravate hay fever symptoms and affect their sleep. Read below to find out more.
Leave your pet in the bedroom
If you suffer from hay fever or other seasonal allergies, you should avoid having your pets in your bedroom, because they can exacerbate allergens in bed. Pet hair and dander are among the most common allergens that will exacerbate your hay fever symptoms and make them worse at night.
Not washing your pet regularly
Pollen particles not only stick to our clothes and bodies, but also to animals. Regular bathing of pets, at least once a week, can greatly reduce the possibility of spreading dust and pollen particles that pets may have brought in from outside.
Leave windows open during the day
It can be tempting to open the windows to let in a cool breeze during a hot summer day. However, if you suffer from hay fever, it is best to make sure that all windows are closed, especially in the bedroom.
Opening windows during the day will allow pollen particles to blow in and settle on your clothes, bedding, or other soft furnishings inside your room, making your symptoms worse when it comes to sleep.
Subscribe here to get the latest news where you live
Not keeping your head up
You should try to keep your head elevated as much as possible when trying to sleep with seasonal allergies. Try adding an extra pillow, shifting your sleeping position to a slightly more sitting position, and staying on your back.
This will put gravity back into the mix allowing excess mucus to drain and not pool, reducing irritation. It is important to note that if your breathing is affected by sleep apnea and not by congestion, sleeping on your back is not recommended, and in these cases it is best to sleep on your side.
Not washing bedding regularly
Another way to ensure you sleep better when dealing with seasonal allergy symptoms is to clean your bedroom and bedding regularly. Humans shed 200 million skin cells every hour, which, among other things, makes up dust. Not washing bedding regularly can cause allergens such as pollen and dust to build up in the mattress. When you sleep, you breathe in these allergens, which can trigger hay fever symptoms like sneezing, coughing, and a runny nose making it difficult to sleep.
To reduce the amount of allergens in your bedroom, it is essential to wash your bedding regularly using hot water to kill dust mites and remove pollen and other allergens. We recommend washing your bedding — including pillowcases, sheets, and duvet covers — at least once a week to reduce the impact of hay fever.
Rooms are not cleaned and dusted regularly enough
Dust and other allergens in the air can trigger these symptoms in individuals with hay fever. Taking care to regularly vacuum carpets, dust surfaces, and wash bedding will prevent dust buildup and make sleeping easier. If you neglect to clean and dust rooms regularly, you are allowing allergens to collect on surfaces and in the air, exacerbating your hay fever symptoms and making it more difficult to sleep at night. Regular cleaning and dusting of your room can help reduce the amount of allergens in your environment and thus relieve hay fever symptoms.
Hang laundry and bedding outside to dry
You’ll want to be careful about drying freshly cleaned bedding and clothes outside during high pollen count days. Pollen can easily be picked up by warm air and clings to your laundry outside. Pollen is usually high in the early morning, and lowers in the evening. If you like to dry your laundry outside, keep in mind the times when the pollen count is high.
It is recommended to dry the laundry in the middle of the day when there are fewer pollen in the ground. When drying laundry, it is important to be mindful of the location you choose. Avoid hanging your clothes in areas with high levels of pollen, such as near trees, flowers, or grass.
Not showering before bed
Take a shower before bed, as a shower will help remove pollen that may have stuck to your skin and hair while outside. Instead of transferring this onto your bed linen, get in the habit of washing yourself before bed.
This is also a great tip for very warm summer evenings as a cool rather than cold shower will help lower your body temperature making it easier to get off. During the day, you should also keep windows and doors closed to prevent pollen from entering your home.
