Ahchoo! Do you hear that sound? It's the sound of hay fever season, which can make it tough to catch those all-important ZZZs. Luckily, we're here to share some tips from sleep expert Sammy Margo on how to sleep peacefully without being constantly sneezing or sniffly.
Let's start with something simple: taking a hot shower before bed. The steam from the shower can help alleviate nasal congestion and inflammation, making it easier for you to breathe and sleep. Plus, a relaxing shower can help you feel calmer and get your body ready for sleep. But here's where things get a little weird: sleeping with a sock filled with rice. We know, it sounds odd, but filling a clean sock with uncooked rice, microwaving it for 30 seconds, and placing it on your forehead or over your eyes can actually help soothe sinus pressure caused by hay fever. The warmth of the sock can alleviate sinus discomfort, while the weight can provide a gentle pressure to ease headaches and other forms of discomfort. Another great tip is investing in anti-allergy bedding, which is designed to keep allergens such as pollen and dust mites at bay. This can help reduce hay fever symptoms and improve sleep quality. Sammy recommends pillows, duvets, and mattress protectors made with special materials that prevent the build-up of allergens.
If you're struggling to sleep 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. A specially designed wedge pillow or adjusted bed-head can also help. And for those who like to keep it natural, 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 properties.
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, you can tackle hay fever and get some much-needed rest. Sweet dreams!