Frequent sneezing, watery eyes, and stuffy nose are well-known symptoms of hay fever. This can make for bad nights. How can you make sure you can still sleep well despite hay fever?
Research shows that 57 percent of UK adults with hay fever have problems sleeping.
Suffering from lack of sleep due to hay fever
“During the day, this leads to fatigue, irritability, and decreased productivity,” says sleep expert Sami Margo. UK Metro. Fortunately, there are a number of adjustments that can be made to ensure a better night's sleep during hay fever season.
Take a warm bath before going to bed
“The steam from a warm shower can help relieve a stuffy nose by loosening mucus and relieving inflammation in the nasal passages,” says Margo.
Taking a warm bath before bed can also help promote relaxation and a sense of calm, as well as maintain your body temperature.
Sleeping with a sock filled with rice
This may seem like strange advice, but placing a warm, rice-filled sock on your forehead can help relieve pressure on your sinuses. “Fill a clean sock with uncooked rice, microwave it for 30 seconds, then place it on your forehead or above your eyes,” Margot advises.
Heat can relieve symptoms of discomfort, while pressure from the weight of the sock can relieve headaches caused by hay fever. If you're sure it's not too hot, sleeping with a sock filled with rice is a simple and effective way that can help relieve pressure on your forehead.
Drink herbal tea
Chamomile, peppermint and lavender tea helps you relax, making it easier to fall asleep. “Besides,” Margo objects. UK Metro“Certain herbs such as nettle can help relieve sneezing and itching.”
Rinse with nasal irrigation
Rinsing your sinuses with saline using a nasal irrigation device can help remove pollen and other allergens from your nasal passages. It is best to do this before bed.
“Saline solution is a natural and gentle way to cleanse nasal passages and can help relieve symptoms without causing side effects,” Margo adds.
Use hypoallergenic bedding
It may also be a good idea to purchase hypoallergenic bedding. “Purchasing hypoallergenic bedding can be a good investment for hay fever sufferers because it is designed to keep out allergens like pollen and dust mites,” Margo says.
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