Many will have heard the recording of sneezes and sniffles in the office in recent weeks.
Millions of people in the UK suffer from hay fever – and the season for it has really arrived.
What’s more, according to AllergyUK, the suffocating symptoms, such as a runny nose, cough or itchy eyes, can even prevent some patients from getting a good night’s sleep.
Here, Sammy Margo — a sleep expert at Dreams — shared her top tips for hitting the hay — without a fever.
These include simpler fixes like taking a hot shower before bed — to more outlandish hacks, like sleeping with a sock filled with rice to relieve sinus pressure.
“It’s no secret that hay fever is synonymous with sleep disturbances, leading to daytime fatigue, irritability and reduced productivity,” explains Sammy.
“So it’s important for hay fever sufferers to take steps to manage their symptoms and improve their sleep quality.”
Sammy says sinus pressure is a common symptom of hay fever — and strange as it sounds, stuffing a sock with rice is one way to deal with it. Stock image used
TAKE A HOT SHOWER BEFORE GOING
“Hay fever can cause nasal congestion and inflammation, which can lead to breathing and sleeping problems,” said Sammy.
“The steam from a hot shower can help relieve nasal congestion by loosening mucus and relieving inflammation in the nasal passages.”
The sleep expert also explains that a nice, relaxing shower can help calm you down as you go to bed, helping to control your body temperature as it prepares for sleep.
SLEEP WITH A SOCK FILLED WITH RICE
Sammy says sinus pressure is a common symptom of hay fever — and strange as it sounds, stuffing a sock with rice is one way to deal with it.
“Fill a clean sock with uncooked rice and microwave it for 30 seconds and place it on your forehead or over your eyes,” she instructs.
“Making sure it’s not too hot, sleeping with a sock filled with rice is a simple and effective method that can help reduce sinus pressure caused by hay fever.”
The expert says the heat from the sock helps relieve sinus discomfort and promotes relaxation.
“In addition, the weight of the sock can provide a light pressure that can relieve headaches and other forms of discomfort caused by hay fever,” she added.
USE ANTI-ALLERGY BED LINEN
The sleep expert praises anti-allergy bedding as a ‘great investment’ for those who suffer from hay fever. Stock image used
Sammy praises anti-allergy bedding as a ‘great investment’ for hay fever sufferers because it’s “designed to keep allergens like pollen and dust mites at bay.”
“These Dreams pillows, duvets and mattress protectors are made from special materials that prevent the build-up of allergens,” she added.
“Which can help reduce hay fever symptoms and improve sleep quality.”
SLEEP IN A LIGHT POSITION
This is perhaps an all too familiar tip for anyone who has trouble sleeping with a runny nose.
“Hay fever can cause nasal congestion and post nasal drip,” says Sammy. “Which can make it challenging to breathe and sleep comfortably.”
“Sleeping in a reclined position can help ease congestion and reduce post-nasal drip.
“This is because the lying position can help drain mucus from the nasal passages, allowing air to flow more freely through the airways.”
She says a specially designed wedge pillow or custom bed head can be one way to help with that.
USE A NETI POT
Sammy explains that another useful tool can be a neti pot – often used to avoid congestion.
“Rinsing your sinuses with a saline solution using a neti pot can help clear pollen and other allergens from your nasal passages,” she said.
“This can reduce inflammation and congestion, making it easier to breathe and sleep more comfortably.”
Saline, the expert adds, is a “natural and gentle way to clear the nasal passages” — and can help relieve symptoms without causing side effects.
DRINK HERBAL TEA
Drinking herbal teas can promote restful sleep by both promoting relaxation and addressing hay fever symptoms.
Some herbs – such as nettle leaf – have natural antihistamine properties, which can relieve hay fever symptoms such as sneezing and itching.
“Chamomile, peppermint, and lavender teas are known for their calming and sleep-inducing properties,” she also says.
“And may help reduce stress and anxiety, promoting restful sleep.”
AVOID DAIRY PRODUCTS
A protein found in dairy — called casein — has been shown to increase mucus production in some people. Stock image used
Thanks to a protein called casein, milkshakes and cheese platters might just be your worst enemy — tempting as they are in sunny weather.
This is because it has been shown to increase mucus production in some people.
“People with hay fever or allergies are therefore advised not to consume dairy products in the evening,” Sammy advised.
“Because they can make congestion and other symptoms worse.”
“By doing this, people with hay fever and allergies can experience a reduction in mucus production and congestion, leading to better breathing and a restful night’s sleep.”
WEAR AN EYE MASK
“An eye mask can help block light and create a darker sleeping environment, which can help relieve hay fever symptoms and promote better sleep,” says Sammy.
First of all, having a covering can help ‘prevent eye rubbing and itching’ – which is a common symptom.
In addition, by reducing light exposure, “the body is better able to produce melatonin, which can help regulate sleep-wake cycles and promote more restful sleep.”
TRY ACUPRESSURE
Acupressure can help with some hay fever symptoms, Sammy revealed.
“Sinus pressure and congestion caused by hay fever can make it difficult to breathe through the nose and can lead to snoring, which can interfere with sleep quality,” she explained.
“Acupressure can help relieve sinus pressure and promote relaxation.”
“By applying pressure to specific points on the body, such as the bridge of the nose or the base of the skull, you can stimulate the body’s natural healing processes and release tension.”