If you've already found yourself sneezing your way through March, you're not alone. Hay fever season has arrived early this year - and it's already wreaking havoc on our sleep.
Searches for 'pollen count' have skyrocketed by 4,824% in the past month alone, while tree pollen levels are already high across the UK. And for many Brits, that means restless nights, blocked noses and that all-too-familiar brain fog and fatigue.
But why do allergies seem to hit hardest just as your head hits the pillow - and as such, ensure you never get a decent night's sleep?
According to Dr Tim Mercer, NHS GP Partner and GP Trainer with Opera Beds, it all comes down to your body's natural rhythms. 'When we breathe in allergens like pollen or dust mites, the immune system releases histamine, which triggers symptoms like congestion, sneezing and watery eyes,' he explains. 'Histamine levels naturally peak at night, which is why symptoms often feel worse when you're trying to sleep.'
And it doesn't stop there. 'Pollen clings to clothes, hair and bedding, meaning you can bring it into your bedroom without realising,' he adds. 'This creates an invisible storm of irritation that can continue to irritate you throughout the night.'
The good news? A few simple changes can make a noticeable difference. And according to Dr Mercer, now is the time to act.
'To sleep better during allergy season, it's important to start "allergy-proofing" your home early,' he says. 'Washing bedding at 60°C, vacuuming more regularly and showering before bed to remove pollen can all help limit exposure.'
He also recommends keeping windows closed where possible. 'Open windows allow pollen to enter the home, and levels tend to be highest in the early evening,' he explains. 'Anticipating this can help prevent symptoms from disrupting your sleep.'
In short, small tweaks can go a long way. 'Simple changes like these can make a big difference, particularly during peak pollen season,' Dr Mercer says.
Beyond the basics, there are a few lesser-known tricks that could help you breathe easier at night:
- Switch to silk pillowcases. Silk pillowcases are less likely to attract and hold onto allergens like dust mites compared to cotton, which can help reduce irritation while you sleep.
- Swap your nightcap for green tea. Green tea contains natural antihistamines, while alcohol can worsen symptoms by increasing histamine levels. Certain varieties, such as benifuuki green tea, are thought to have anti-inflammatory properties that may help relieve hay fever symptoms.
- Try an acupressure mat. Acupressure mats stimulate pressure points in the body, which may help reduce congestion and promote better sleep when used before bed.
- Chew gum before sleep. Chewing gum can help clear nasal passages by increasing saliva production and encouraging swallowing, which may help flush out allergens.
- Experiment with aromatherapy. Essential oils such as eucalyptus and peppermint have natural decongestant properties and may help clear nasal passages when diffused in the bedroom or applied (diluted) to the skin.