Millions of people suffer from blocked noses and itchy eyes after sunset, leaving them exhausted the next day. Anyone who reacts to pollen will find their sleep disrupted during high-count days, leading to daytime fatigue that lasts all season. Clearing your skin and nose of these microscopic particles before bed can quickly lower your evening symptoms. Medical experts warn that ignoring these nightly disturbances can harm your long-term health.
Why hay fever symptoms worsen in the evening
Dr Hugh Coyne, of Coyne Medical, explains: "When people go out during the day, they will be exposed to pollen and other allergens. When they come home in the evening, they might still have pollen on their skin and in their nasal passages, causing hay fever symptoms in the evenings and when they get into bed."
He also describes the "pollen shower" phenomenon: "Pollen descends from a high level towards the ground when the air cools in the evening. This can cause quite an intense exposure to pollen for people when they return home from work."
The pollen causes inflammation in the nose, leading to a runny nose, and when it touches the eyes, it can cause conjunctivitis. A runny nose running down the back of the throat can cause an itchy, scratchy throat that makes people cough, disrupting sleep.
Additional irritating effects
When people are not distracted during the day, they may focus more on symptoms like runny nose, itchiness, sneezing, watery eyes, and cough, making them seem more irritating. Wheezing is common for those with general sensitivity to aeroallergens, and lying down can worsen coughing and blocked nasal passages, making breathing more difficult and increasing snoring.
Long-term health implications
Dr Coyne warns: "People's day-to-day physical and cognitive performance can be impacted if their sleep is shortened or disrupted, affecting work, relationships, and exercise. Frequently disturbed sleep can have long-term health implications, including increased risk of cardiovascular disease and cognitive impairment in later life."
Tips to protect your sleep
Wash your face and use a saline rinse
"When you come home after being outside, wash your face and consider using a saline nasal rinse to wash out pollen from your nasal passages," recommends Dr Coyne.
Close your windows
"Keeping windows closed during the day might help reduce your exposure to pollen," he suggests.
Try over-the-counter medication
"Taking good quality antihistamines can help reduce inflammation in the nasal passages and airways. Steroid nasal sprays are also effective at reducing inflammation and mucus production, helping you breathe more easily at night. Antihistamine eye drops can reduce eye streaming and irritation."
Seek professional advice
"If hay fever is disturbing your sleep, contact a healthcare professional. Try simple interventions first, but if issues persist, consult a pharmacist, physician associate, or your GP," advises Dr Coyne.
