Struggling to sleep with hay fever? GP shares 5 simple fixes that really help

Searches for “how to sleep with hay fever” are up 400%, here’s how to ease symptoms at night.

Published: April 17, 2026 at 10:07 AM

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If you’ve found yourself Googling “how to sleep with hay fever” at 2am, you’re definitely not alone.

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New research from luxury bed makers Opa Living reveals searches for the term have surged by 400% over the past three months, as pollen levels rise and families across the UK struggle with itchy eyes, blocked noses and broken sleep.

Hay fever affects roughly half of people in the UK, making us one of the most high-prevalence countries in the world. And while we often focus on managing symptoms during the day, it’s nighttime congestion and irritation that can leave parents feeling utterly drained.

To help, sleep expert and GP Dr Deborah Lee from Doctor Fox has shared five practical ways to turn your bedroom into a hay fever-friendly sanctuary.

Here’s what she recommends.

1. Keep pets out of the bedroom

If your cat curls up on your pillow or your dog sleeps at the end of the bed, this one might sting.

“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 hayfever 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.”

While it may not be forever, creating a pet-free sleep space during peak pollen months could make a noticeable difference to your symptoms.

2. Wash bedding and clothes more often

During hay fever season, your laundry basket needs to work overtime.

“We’re all guilty of wearing the same jeans a few times a week without washing them, but while hayfever 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.”

It’s also worth drying washing indoors rather than outside on high pollen days, to avoid bringing allergens straight back in.

Can babies get hay fever?

Hay fever, also known as seasonal allergic rhinitis, usually requires exposure to at least one or two pollen seasons before symptoms develop. That means it’s uncommon in children under two. If your baby has a runny nose, watery eyes or is sneezing, it’s more likely to be a cold or another allergy, such as dust mites or pet dander. If symptoms persist, affect feeding or your baby seems unwell, it’s always best to speak to your GP. Over the counter hay fever medicines are not suitable for babies under one, and toddlers should only be given treatment following medical advice. Read more about hayfever in babies here

3. Shower before bed

If you do one thing differently tonight, make it this.

“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.”

For busy mums, even a quick rinse and hair wash can help reduce the amount of pollen you’re breathing in overnight.

4. Slightly elevate your head

Lying flat can make congestion feel much worse.

“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.”

A supportive pillow that keeps your head gently raised may be enough to help you breathe more comfortably.

5. Keep windows closed at night

When the weather heats up, it’s tempting to fling open the windows. But during hay fever season, that could be making things worse.

“It might feel natural to open windows to cool the room down at night, especially as the weather starts heating up, but during hayfever 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.”

If you’re managing little ones who are also snuffly and restless, keeping their sleep space as pollen-free as possible can help the whole household rest more easily.

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As pollen counts continue to rise across the UK, these small tweaks could help you reclaim your nights. And when you’re juggling work, childcare and everything in between, better sleep really does make all the difference.

Hay fever during pregnancy

If you’re pregnant, you may be cautious about taking antihistamines and looking for drug free alternatives. Simple steps can help reduce symptoms naturally:

If symptoms are severe or you’re unsure what’s safe to use, check with your GP or midwife before trying any treatments. Read more about hayfever during pregnancy here

Authors

Ruairidh PritchardDigital Growth Lead

Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.

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