Hay fever is a major cause of disrupted sleep for millions of people across the UK, with online searches for advice on how to sleep with hay fever rising sharply in recent months.
It affects a large portion of the population. Recent surveys suggest up to 49% of people report symptoms, placing the UK among the countries with the highest prevalence of allergic rhinitis globally. Standard medical estimates put the figure at around 26% of adults and 10%–15% of children, meaning millions are affected each pollen season.
Search data from Opa Living, a UK luxury bed manufacturer, shows a 400% increase in searches for “how to sleep with hay fever” over the past three months, reflecting growing concern about sleep disruption during pollen season.
Sleep expert Dr Deborah Lee from Doctor Fox has partnered with Opa Living to outline ways to make the home a hay fever free sanctuary and improve sleep quality during high pollen periods.
5 ways to sleep better during hay fever season
Dr Deborah Lee recommends the following steps
Keep pets out of the bedroom
“For those who sleep with their pets every night, this one is going to be tough. Pets are an absolute magnet for pollen; rolling around in fields, running around in long grass and spending more time outdoors than most of us. Having a pet in such proximity in the bedroom throughout the night is likely going to make your hay fever symptoms worse. In an ideal world, you want to keep your pet out of the bedroom this time of year, or try and shower or bathe them as much as you possibly can before they enter the room.”
Wash bedding and clothes more frequently
“We’re all guilty of wearing the same jeans a few times a week without washing them, but while hay fever is thick and strong, you need to ensure you’re washing your clothes more than ever. Pollen will stick to your clothes, so ensure that you’re washing your clothes and even your bedding a lot more frequently than normal to ensure you’re getting rid of the additional pollen that’s brought into your house each day. Additionally, Hypoallergenic bedding can reduce hay fever symptoms. This has a high, tight thread count to avoid pollen being trapped between the fibres. Made of natural materials, it is also moisture wicking and does not trap heat, which also facilitates sleep.”
Shower before bedtime
“One of the most effective things you can do during hay fever season is to shower before bed. 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 onto your pillow, which again is why it’s important to also wash your bed sheets so much. A quick shower in the evening helps to wash away those allergens, reducing the amount you bring into bed with you. It can make a noticeable difference to symptoms overnight, particularly for those who wake up congested or with irritated eyes.”
Elevate your head while sleeping
“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. Similar to when you have a cold, it’s harder to breathe when you’re lying flat. 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. It’s a small adjustment, but it can make it easier to breathe and improve overall sleep quality during peak pollen periods.”
Keep windows closed during high pollen periods
“It might feel natural to open windows to cool the room down at night, especially as the weather starts heating up, but during hay fever season, this can actually make symptoms worse. Pollen levels tend to remain high into the evening, especially on warm, dry days, meaning you’re allowing allergens straight into your sleeping space. Where possible, keep windows closed during high pollen periods and instead ventilate your home earlier in the day when counts are lower. Using a fan or air purifier can also help keep the room comfortable without bringing pollen indoors.”
Experts say these changes reduce pollen exposure in the bedroom, a key trigger for nighttime symptoms. Dr Lee notes that small adjustments to daily routines can ease congestion, itchy eyes, and sneezing that often worsen at night.
Research also suggests that hay fever symptoms can disrupt sleep for up to 75% of sufferers, highlighting the importance of targeted strategies for better rest.
Overall, creating a hay fever free sanctuary at home may help improve sleep quality and reduce nighttime discomfort during peak pollen seasons, as environmental factors continue to influence pollen levels.