How to Beat Hay Fever and Sleep Like a Baby


| LAST UPDATE 06/09/2023

By Alyssa Williams
hay fever season sleep
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Ah-choo! Do you hear that sound? It's hay fever season, and it's affecting our sleep. But have no fear because sleep expert Sammy Margo is here to share some helpful tips on how to sleep peacefully without constantly sneezing or feeling stuffy.

First up, taking a hot shower before bed can help alleviate nasal congestion and inflammation, making it easier for you to breathe and sleep. Plus, a warm shower can help you feel relaxed, peaceful, and ready to catch some ZZZs. But wait, it gets weirder – sleeping with a sock filled with rice! Yup, it may seem odd, but filling a clean sock with uncooked rice and microwaving it for 30 seconds can provide relief from sinus pressure caused by hay fever. Place it on your forehead or over your eyes for added comfort. Investing in anti-allergy bedding can also help reduce hay fever symptoms and improve sleep quality. Pillows, duvets, and mattress protectors made with special materials help prevent allergen buildup and keep pollen and dust mites at bay. If you're struggling with a runny nose, try sleeping in a reclined position. This can help alleviate congestion and reduce post-nasal drip by draining mucus away from the nasal passages and allowing air to flow more freely through the airways. You can also use a specially designed wedge pillow or adjust your bed-head to find the best position for your body.

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For those of us who like to opt for natural remedies, using a neti pot to rinse your sinuses with a saline solution can help remove pollen and other allergens from your nasal passages, reducing inflammation and congestion. And drinking herbal tea is another great way to promote relaxation and relieve hay fever symptoms. Some herbs, like nettle leaf, have natural antihistamine properties that can help relieve sneezing and itching while chamomile, peppermint, and lavender tea are known for their calming and sleep-inducing effects.

Lastly, avoid consuming dairy products in the evening as they can increase mucus production and worsen congestion and other symptoms. By doing so, you may experience a reduction in mucus production and congestion, leading to improved breathing and a more restful night's sleep. So, there you have it! With these tips from Sammy Margo, you can tackle hay fever and get some much-needed rest. No more sneezing or sniffles keeping you awake at night. Get ready for sweet dreams and peaceful slumber!

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