7 Top Tips for Tackling Nighttime Hay Fever

Hay fever sufferers know the struggle all too well: You crawl into bed, ready to relax, only to be disrupted by itchy eyes, a scratchy throat, and that relentless tickle in your nose. While completely avoiding hay fever triggers may not be possible, there are some tried-and-tested ways to reduce nighttime symptoms for a restful night. Ryan Kerr, the owner and sleep expert here at John Ryan By Design, shares his top seven tips in this hayfever sleep guide to help you tackle hay fever symptoms before bedtime and achieve better sleep quality during allergy season.

1. Keep Your Bedroom Window Closed

While fresh air can make your room feel more comfortable, opening your windows during hay fever season can bring in unwelcome guests—pollen and other allergens that intensify hay fever symptoms. During peak pollen times, especially in the early morning and late afternoon, allergens fill the air and easily drift into open windows. Once inside, pollen particles can settle on bedding, curtains, and furniture, making it challenging to avoid exposure throughout the night.

Why Closing the Bedroom Window Helps

Keeping your windows closed creates a protective barrier against outdoor allergens. This simple step prevents pollen from accumulating on your bed, which is crucial since direct contact with these allergens can worsen symptoms. By reducing the presence of pollen in your sleep space, you can minimize nasal congestion, itchy eyes, and other nighttime hay fever symptoms that can disrupt your rest.

Pro Tip: Use a HEPA Air Purifier for Fresh, Allergen-Free Air

If you crave fresh air but want to avoid pollen, a HEPA (High-Efficiency Particulate Air) purifier is an excellent alternative. HEPA air purifiers are designed to filter out 99.97% of particles as small as 0.3 microns, including pollen, dust mites, and other airborne allergens. Running an air purifier in your bedroom helps maintain a clean, pollen-free environment without the need to open windows which can help you sleep better if you suffer from hayfever.

How to Maximize Your Air Purifier’s Effectiveness

1. Placement Matters: Position the purifier near your bed or in an area where it has ample space to circulate air effectively. Avoid placing it against walls or behind furniture that might block airflow.
2. Run It Early: Turn on the air purifier about an hour before bedtime to ensure that the room is thoroughly filtered before you sleep. For best results, keep it running throughout the night to continuously capture any stray allergens that may be floating around.
3. Regular Maintenance: Be sure to replace or clean the HEPA filter as recommended by the manufacturer. A clean filter is essential for optimal performance, as a clogged filter can’t trap particles as effectively and may even recirculate some allergens.
4. Close Doors and Windows: For maximum benefit, keep your bedroom door closed while using the air purifier. This minimizes the chances of new pollen particles entering your room, allowing the purifier to focus on the allergens already present.

Bonus Tip: Consider a Dehumidifier for Added Comfort

If you live in a humid area, combining an air purifier with a dehumidifier can improve air quality further. High humidity can make allergy symptoms worse by promoting dust mites and mould growth, which also act as irritants. A dehumidifier helps regulate indoor moisture levels, keeping the air dry and comfortable without requiring an open window.

By taking these steps to keep your windows closed and using an air purifier, you can enjoy a cool, fresh, and pollen-free environment, setting the stage for a much more restful night’s sleep.

Create a Pollen Barrier

If you prefer some airflow in your room but want to keep pollen at bay, creating a “pollen barrier” is an effective way to reduce allergens settling on your bedding. This strategy helps protect your sleeping space from pollen that sneaks in through open windows or on clothing, ultimately minimizing the nighttime symptoms that disrupt sleep.

Morning Sheet Shield

Each morning, place a clean, lightweight sheet or blanket over your duvet and pillows. This extra layer acts as a “shield” to catch pollen, dust, and other airborne allergens that may settle on your bedding throughout the day. By covering your bed, you reduce the chance of allergens directly landing on your primary bedding, which can make a noticeable difference when it’s time to sleep.

Why Pollen Barrier in the Bedroom Work

Pollen particles are tiny but can cling to soft surfaces, including your bed linens. By adding this extra layer, you create a temporary barrier that intercepts these particles, making it easier to control allergens in your sleeping environment. However, the drawback is that its resource-intensive having to keep washing sheets each night so there are questions about pollen barriers environmental credentials and sustainability.

Regular Washing Routine

At night, carefully remove this top sheet or blanket and place it in a laundry hamper to avoid shaking off pollen onto your bedding. For best results, wash this “pollen shield” once or twice a week in hot water to ensure it stays pollen-free. This routine prevents the allergens you encounter during the day from hitching a ride into your bed.

Additional Tips for Your Pollen Barrier

• Consider Pillow Covers – Use allergy-proof pillow covers that can be washed frequently to help reduce allergens further. This can add another line of defence, especially if you tend to rest your head on pillows for reading or lounging during the day.
• Choose a Lightweight Fabric – Select a breathable, lightweight sheet or blanket for your pollen shield. Cotton or bamboo fabric options work well because they’re easy to wash, quick to dry, and can be comfortably layered over your bedding without overheating the room.

Set Up a Temporary Dressing Room

For hay fever sufferers, pollen on clothing can be a hidden culprit of nighttime allergy symptoms. Pollen particles easily cling to your clothes, particularly if you’ve spent time outdoors. Bringing these clothes into your bedroom introduces allergens that can settle on your bed, carpets, and other fabrics, causing allergy flare-ups when you try to sleep. Establishing a designated “dressing room” outside of your bedroom can be a game-changer, keeping allergens from settling in your sleep space.

Why a Dressing Room Helps beat Hayfever

Designating a dressing room isolates pollen-laden clothing from your bedroom, keeping your sleep environment cleaner. When pollen particles transfer to your bed or pyjamas, they will likely affect you overnight. Even if temporary, a dressing room helps create an allergen-free zone where you can unwind without worrying about triggering allergy symptoms.

Steps to Set Up a Temporary Dressing Room for Hayfever

1. Choose a Pollen-Free Zone
   Ideally, pick a space close to the entryway or main living area to minimize the distance you have to carry pollen on your clothing. Bathrooms or spare rooms are ideal since they are easier to keep free of fabrics and furnishings that can collect pollen. Plus, bathrooms typically have fewer soft surfaces for pollen to cling to, making them easier to keep clean.
2. Use a Dirty Clothes Basket Outside the Bedroom
   Place a dedicated laundry basket in your dressing area to collect outdoor clothing. This keeps used clothing separate and ensures allergens don’t make their way back into your bedroom. For extra protection, consider using a basket with a lid or a washable laundry bag that can be cleaned weekly.
3. Quick Shake-Off or Brush-Down
   Before entering your dressing room, give your clothes a quick shake-off or brush down to dislodge pollen particles. If you’re wearing items like jackets, scarves, or hats, shake them outside the house if possible, as these items tend to gather more pollen. A small handheld lint roller in the dressing room can help remove any remaining particles from clothing.
4. Change Outer Layers First
   If you need to enter your bedroom before changing, remove outer layers like jackets, shoes, and scarves immediately upon entering the dressing room. These items collect the most pollen and can spread it more widely if brought into your sleep space. Consider using an air-tight storage box or hanging these items in a designated area near the door.
5. Consider Adding a Small Air Purifier
   Adding a small HEPA air purifier in your temporary dressing area can reduce pollen and other airborne particles, creating a cleaner space. Running it at low speed throughout the day can capture particles that float off when you change. This extra step helps limit pollen that may get into the bedroom.