Chewing gum might offer relief for hay fever sufferers, according to advice from an NHS general practitioner. Dr. Tim Mercer has shared tips on how to reduce pollen exposure at home and ease symptoms, especially at night, as allergy season begins. “Allergy season has arrived, and for many, it means sleepless nights, itchy eyes, and constant sneezing,” he explained. “When allergens like pollen or dust mites are inhaled, the immune system overreacts by releasing histamine, resulting in symptoms such as congestion, sneezing, and watery eyes.”

Dr. Mercer noted that histamine levels typically rise at night, intensifying symptoms when people are trying to sleep. Additionally, pollen tends to cling to clothing, hair, and bedding, creating an unseen source of irritation. As a GP partner and trainer with Opera Beds, Dr. Mercer suggests that switching from cotton to silk pillowcases can help reduce the accumulation of allergens like dust mites.

Furthermore, he recommends using an acupressure mat or chewing gum before bedtime as methods to alleviate congestion.

“Chewing gum before sleep might clear nasal passages and decrease congestion by enhancing saliva production and swallowing, which can help to expel allergens,” Dr. Mercer advised.

In the UK, over 10 million individuals are believed to experience hay fever, with tree pollen levels currently on the rise, and grass pollen expected to surge later in the year.

Similarly, a comparable number of people suffer from dust mite allergies, making them a prominent source of indoor irritation throughout the year.

Drinking green tea in the evening can help as it contains natural antihistamines, while alcohol can make symptoms worse by increasing histamine levels, Dr Mercer said.

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The GP added: “To sleep better during allergy season, now is the time to begin to ‘allergy-proof’ your home. A few simple changes, like vacuuming more regularly and washing bedding at 60°C can limit exposure to pollen and dust mites.

“You can also shower before bed to wash off pollen, stopping it from transferring to your pillow. Try to keep windows closed as much as possible, as open windows let pollen straight in.

“Pollen count is highest in the early evening, which is worse for symptoms. Anticipating the pollen can prevent allergies from disrupting your sleep.

“Small changes like these can make a big difference to allergy sufferers, especially during peak pollen seasons.”