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Millions have been advised to chew gum before bed (Image: Getty)
Spring brings blooming flowers, longer days and milder temperatures, but for millions of people it also signals the start of hay fever season. With the season already underway, households are being urged to start taking steps now to reduce pollen exposure and protect their sleep. Hay fever affects nearly 10million people in England across all age groups.
As spring unfolds with its vibrant blossoms, lengthier daylight, and temperate weather, it also heralds the onset of hay fever season for millions. This time of year, families are advised to take proactive measures to minimize pollen exposure and safeguard their sleep from disruption. In England alone, hay fever impacts nearly 10 million individuals across various age demographics.
To put it into perspective, this condition affects almost one in every four adults and one in ten children. According to the Met Office, the number of people affected by hay fever is climbing annually. Symptoms typically intensify from late March through September, especially on warm, humid, or breezy days when pollen counts are at their highest, as noted by the NHS. Dr. Tim Mercer, an NHS GP Partner and GP Trainer with Opera Beds, offers valuable insights and lesser-known strategies to tackle hay fever during its peak period.
“The most common hay fever trigger is grass pollen, however, there are as many as 30 different pollens that can be spread by wind and insects. When we breathe in allergens like pollen or dust mites, our immune system overreacts, releasing histamine.
Dr. Mercer explains, “With the allergy season in full swing, many are experiencing disrupted sleep, itchy eyes, and relentless sneezing. But why do allergies seem to worsen, particularly at night?”
He continues, “Grass pollen is the most prevalent hay fever trigger, but there are about 30 different types of pollen that can be carried by wind and insects. When allergens such as pollen or dust mites are inhaled, the immune system overreacts, releasing histamine.
This reaction leads to symptoms like congestion, sneezing, and watery eyes. Histamine levels naturally rise at night, exacerbating symptoms just when we need to rest. Additionally, pollen tends to stick to clothes, hair, and bedding, creating a covert storm of discomfort.”
Here are some other of Dr Mercer’s tips for easing hay fever symptoms
Among Dr. Mercer’s six recommendations for alleviating hay fever symptoms, one stands out for its uniqueness: chewing gum before bed. Although it might seem unusual, this simple activity can assist in clearing nasal passages, offering some relief, he advises.
Allergy-proof your home
Regular vacuuming and washing bedding at high temperatures will help remove pollen and dust mites that can trigger symptoms.
Dr Mercer said: “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 60C can limit exposure to pollen and dust mites.”
Shower before bed
Washing off pollen from your hair and skin by showering before bed will prevent it from transferring to pillows and sheets and therefore reduce night time irritation.
The expert said:“You can also shower before bed to wash off pollen, stopping it from transferring to your pillow and try to keep windows closed even when it’s warm, as open windows let pollen straight in.”
Keep windows shut during the daytime and avoid going outdoors during peak hours
Closing windows on warm days stops pollen from entering your home, while avoiding outdoor activities in the early evening, when pollen levels are typically highest, can help reduce hay fever symptoms and improve sleep, Dr Mercer said.
Acupressure mats
Lying on an acupressure mat may help reduce stress, improve circulation, and relax the body, which can support better sleep and potentially ease mild allergy-related tension or headaches, the specialist suggested.
Aromatherapy
Certain essential oils like peppermint or eucalyptus can help open nasal passages and improve breathing, Dr Mercer added. He also suggested diffusing these oils in your bedroom or adding a few drops to a warm bath may ease congestion.
Silk pillowcases
The GP said: “Silk pillowcases can help prevent allergens like dust mites from accumulating, as they are less likely to attract and hold onto allergens than cotton. Opting for silk bedding has been shown to have other benefits too, including hair protection and helping retain skin moisture.”
Swap your evening glass of wine for green tea
Dr Mercer said: “Green tea has natural antihistamines, while alcohol can worsen symptoms by increasing histamine levels.
“Green tea, particularly the ‘benifuuki’ cultivar variety, has natural antihistamine and anti-inflammatory properties that may help relieve hay fever symptoms such as sneezing and watery eyes.”
