The Met Office has issued red warnings for very high levels of grass and weed pollen across all areas of England from Tuesday, with levels expected to remain very high throughout the week. This coincides with scorching temperatures, with red and amber extreme heat warnings in place across swathes of England and Wales. Temperatures are forecast to reach 37°C in southern England on Tuesday, peaking at 39°C or higher on Wednesday and Thursday.
‘Tropical Nights’ Add to Discomfort
The heat is forecast to persist into the night, bringing widespread ‘tropical nights’ where temperatures remain above 20°C, particularly in urban areas. The combination of high heat, humidity, and pollen means getting a good night's sleep may be challenging, especially for hay fever sufferers.
Hay fever symptoms are often worse at night due to pollen accumulating in bedrooms through open windows or being transferred from skin, hair, or clothing. Lying down can cause mucus to build up in sinuses and nasal passages, making breathing difficult and disrupting sleep.
Sleep Experts Recommend an Extra Pillow
To combat this, experts suggest sleeping with two pillows instead of one. This elevated position prevents excess mucus from accumulating, reducing allergy symptoms at night. Dr Lindsay Browning, chartered psychologist, neuroscientist, and qualified sleep expert, explained: “Congestion caused by allergies can greatly impact the quality of our sleep, which in turn can have a knock-on effect on our physical and mental health. Symptoms associated with an allergy are usually worse at night. This is because when we lie down, the mucus cannot drain in the same way it would when gravity is helping, leading to disturbed breathing or a cough caused by a post-nasal drip.”
Dr Browning added: “For this reason, you should aim to keep your head slightly elevated at night if you are struggling with allergies. You might want to try propping your head up with an extra pillow and shifting your sleeping position so you’re slightly more seated. This will bring gravity back into the mix, allowing excess mucus to drain and not pool and lessening the irritation.”
Other Tips for Hay Fever Sufferers
Keeping windows and doors closed when the pollen count is high is advisable, as is showering before bed to wash away pollen from skin and hair. Dr Browning also recommends: “When you’re trying to sleep with hay fever, it's important to stay on top of regularly cleaning your bedroom and bedding to prevent dust - and allergens - from building up. Ensure you frequently vacuum the carpet - ideally with a HEPA filter designed to filter airborne pollen and dust mites - dust your surfaces and wash bedding to make sleeping easier. It’s also important to avoid wearing any daytime clothes in bed, as these are likely to have pollen on them. Instead, change into your pyjamas before you get into bed and stay on top of regularly washing your clothes to minimise the risk of bringing pollen in.”
This advice is backed by NHS King’s College Hospital, which recommends these simple at-home changes to minimise pollen exposure. The Met Office forecasts very high grass and weed pollen levels across England through to Saturday.
