If you have found yourself with itchy eyes, a runny nose and reaching for the tissues more often, you'll likely already know that seasonal allergies have arrived.
With so many suffering from hay fever and just recently the first ‘pollen bomb’ of the year arrived causing an even bigger struggle for many.
This is thanks to an elevated pollen count with Glasgow seeing highs, especially when it comes to tree pollen.
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And given that hay fever can make it harder to fall asleep at night, the sleep experts at MattressNextDay have shared their top tips for overcoming a troubled slumber.
Sleep experts' top tips for sleeping better with seasonal allergies
1. Stack up your pillows, then take a selfie to check your head is in the right position
According to the experts, the anatomy of your nose and throat means that while you’re horizontal, it’s harder for your body to let mucus and other nasty bodily fluids drip down. You’ll also find it harder to breathe, as your nose will stay blocked and it’ll be harder to clear your airways than when you’re upright. This is why you should try to raise your head so try layering your pillows higher than normal to keep your head elevated.
To see if you have the right size pillow, you should take a selfie of your face and torso while lying in your sleeping position. With the photo in front, draw a vertical line down the middle of your face, and then down the middle of your torso. If these don’t line up, your pillow isn’t high enough.
2. Use a hairdryer to remove pet hair and dust from under your bed
As well as pollen, one of the main causes of an allergic reaction is dust. the experts say that you should dust every room in your house at least once a month and once a week in the bedroom.
Whilst many find cleaning under the bed to be a chore, it’s still an important one if you sleep with a pet as their hairs will collect underneath. To prevent this from happening, use your hairdryer to get them out from under the bed, so you can then hoover it up.
3. Take a hot shower to clear your sinuses
Not only is a hot shower a great way to relax before bed but the steam of a hot shower may help thin out and drain the mucus in your sinuses, making it easier to breathe. To get the most out of this, make sure the water is hot but comfortable. You could even take your shower one step further by hanging a bag of lavender or peppermint around the showerhead to help add essential oils to the steam, as this will help with your congestion.
4. Drink tea - but at a specific time
A warm drink before bed can not only soothe your sore throat but the steam will help loosen your congestion. Peppermint tea has antibacterial and antiviral properties and has been proven to help clear sinuses. Or, alternatively, you can try some chamomile tea as it is known to help those who suffer from insomnia.
Make sure to drink your tea 60-90 minutes before you go to bed so you don’t wake up in the middle of the night to go to the bathroom.
5. Tense your toes to reduce tension.
If you’ve had a few nights of bad sleep, chances are that you’ll be feeling more tense than usual. If this is the case, try alternately tensing and relaxing your toes for a count of 10 each time. Sleep experts at the University of Maryland found that this draws attention away from the rest of your body, and helps you relax more quickly.
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