Why nights can be worse
Pollen rises on warm air during the day and settles again as it cools in the evening, so there can be a second peak around sunset. It also collects on your hair, skin and clothes during the day, and ends up on your pillow.
A blocked nose then makes it harder to sleep, and poor sleep makes hay fever feel worse the next day.
Nine things that help
- Shower and wash your hair before bed on High pollen days.
- Change out of the clothes you wore outside before going into the bedroom.
- Keep bedroom windows closed from early evening. If you need air, open them early in the morning instead.
- Dry sheets and pillowcases indoors on High days, not on the line.
- Change your pillowcase often during your season.
- Keep pets out of the bedroom. They carry pollen in their fur.
- Put a thin layer of petroleum jelly around your nostrils at night to trap pollen.
- Ask your pharmacist about which treatment to take and when. Some antihistamines make you drowsy and some don’t, and nasal sprays work best taken every day.
- Check the pollen forecast for your county. On High days, do all of the above.
If it is still keeping you awake
See your GP or pharmacist. If over-the-counter treatment isn’t enough, there are stronger options, and for some people allergy treatment that builds up tolerance over a few years.
Questions
Should I sleep with the window open with hay fever?
Not on Moderate or High pollen days. Pollen settles in the evening and drifts into open windows. Air the room early in the morning instead.
What time of day is pollen worst?
It varies by day, which is why pollen.ie shows the worst hours for your county. Often it peaks from late morning to early evening, with a second rise around sunset.
This is general information, not medical advice. If you are worried about symptoms, talk to your pharmacist or GP.