You don’t need to be a hay fever sufferer to know pollen levels are high right now – the number of sniffly noses and watery eyes in the office and on public transport are enough of a hint. 

But alongside the more tell-tale symptoms – red, itchy eyes, a sniffly nose and some post-nasal drip to boot – there’s another, lesser-known issue that high pollen levels can bestow upon those of us with seasonal allergies: hay fever hangovers. 

If you’ve ever felt groggy, restless or generally off kilter the day after a high pollen count, then a hay fever hangover could be to blame. But what are hay fever hangovers? What exactly causes them? And what’s the best way to deal with it? 

A hay fever hangover is a term used to describe any feelings of grogginess or fatigue that hit in the morning after a day of high pollen. 

Hay fever hangovers can also affect your cognitive function – meaning you find it harder to concentrate – and have a negative impact on your mood and general wellbeing.  

Hay fever hangovers can be triggered by exposure to high levels of pollen – but what is it about this that leads to the ‘hangover’ symptoms?

Professor Adam Fox, an allergy expert working with FUSION Allergy, explains that it could be to do with the way high levels of pollen affect the airways.

“One of the likely reasons for feeling generally unwell or ‘hungover’ the morning after a high pollen count is inflammation in your upper airways caused by the pollen,” he explains. “This inflammation can impact your quality of sleep, making it harder to fall asleep in the first place and then reducing sleep quality.” 

This inflammation can become particularly problematic at night, because we’re actually more susceptible to allergens at this time. Indeed, research has shown that our sensitivity to allergens may increase at night due to a fluctuation in immune activity related to the body’s internal clock or circadian rhythm.

Of course, some antihistamines can also cause a feeling of drowsiness, so if you’re already feeling low on energy that can amplify the feeling of grogginess.

And a lack of sleep can amplify the symptoms of pre-existing mental health conditions like anxiety, which, studies have shown, are more common in people who struggle with hay fever. 

The key to dealing with hay fever hangovers is making sure your symptoms don’t mess with your sleep. But when you’re out on a day with high pollen count, doing that can be tricky. So, what’s the best way to cope?

“Being aware of how symptoms are impacting you and speaking with your GP or pharmacist to get advice on treatments is a great first step to helping you get control over your hay fever,” Professor Fox says. “There are also things you can do before bedtime to help you get a better night’s sleep and avoid that groggy feeling.”

Some simple interventions Professor Fox recommends include drying your bedsheets indoors (so they don’t carry pollen inside), changing out of the clothes you’ve worn outdoors before stepping into your bedroom and washing your hair and eyelashes before bed to ensure any lingering pollen doesn’t get into your system while you sleep. 

Taking your antihistamines before bed – rather than in the morning – can also help to keep your symptoms at bay overnight so you can sleep well. 

And making sure further pollen isn’t allowed to enter and circulate your room while you sleep is also key. “While it may be tempting to let in some fresh air, keeping windows closed during high pollen seasons can significantly reduce the amount of pollen that enters your bedroom,” says Max Kirsten, resident sleep expert for the bedding and mattress brand Panda London.

“Investing in a high-quality air purifier with a HEPA filter will also help to remove airborne allergens such as pollen, dust and pet dander.” 

Images: Getty