You don’t need us to tell you that hay fever season has arrived. For the lucky ones among us, this time of year is all about soaking up the sun in the park, enjoying drinks with friends in your local pub garden and heading out for long, warm walks. But for those of us who struggle with hay fever symptoms, getting outside and enjoying this time of year comes with some added difficulties.

That’s not to say that staying inside is any easier though. In fact, many people find their hay fever symptoms get worse at night when they come inside and tuck themselves into bed.  

Not only is having a runny nose and itchy eyes come bedtime frustrating, it can also wreak havoc on your sleep – which is why so many people struggle with ‘hay fever hangovers’. So, why do hay fever symptoms seem to ramp up at night, and is there anything you can do about it? To find out more, we spoke to Max Kirsten, resident sleep expert at Panda London. Here’s what he had to tell us.  

A combination of factors can explain why some people find their hay fever symptoms get worse at night – but you can rest in the knowledge that it is a legitimate phenomenon.

1. Pollen sticks to you throughout the day    

You’d think that going inside away from any sources of pollen would make your symptoms dissipate, so why don’t they? It might be because you’re forgetting one major source of pollen – you. While your body may not produce pollen, it can stick to your skin, hair and clothes as you go about your day. And it’s that pollen that could be to blame for your nighttime allergies.

“By the time evening arrives, you can accumulate a significant number of allergens on your clothing, hair and skin, and these can exacerbate symptoms when you’re preparing for bed.”

While the presence of these allergens on and around your body can trigger symptoms on their own, the process of getting ready for bed – including changing your clothes and letting your hair down – can disturb the pollen and cast it into the air, potentially worsening symptoms in the process.

How to beat it: don’t leave getting ready for bed until the last minute. When you get home, have a shower (making sure to scrub your skin) and change into fresh clothes (making sure not to leave your old clothes anywhere near your bed). Brush your hair through, too. 

2. Allergens accumulate indoors

High pollen counts and warm weather tend to come hand in hand, which means we’re more likely to have our windows and doors open when airborne allergens are at their highest.

While pollen levels tend to drop at night, having your windows and doors open all day means pollen levels will build up inside the house and stay around even once the air outside gets clearer. And because your bedroom is home to soft furnishings where allergens can linger, it can be a trap for pollen that flies in through open windows.

The presence of indoor allergens like dust mites, pet dander and mould spores can also make symptoms more noticeable in the evening, Kirsten adds.  

“The combination of outdoor pollen and indoor allergens can lead to a more intense allergic response, making symptoms more noticeable and uncomfortable,” he explains.

How to beat it: try to keep your windows and doors closed where possible during allergy season, especially in and around the bedroom. If you’re struggling to keep your space cool, keep your curtains drawn during the daytime (it stops the heat from the sun getting in) and use a fan to keep air circulating around the room. You can also use an air-conditioner if you have one – just make sure to keep the filter clear so it can remove any lingering allergens.  

3. Circadian rhythm influences your immune system 

Because allergic symptoms are caused by your immune system responding to a foreign substance, any changes in your immune system can lead to changes in the severity of your symptoms.

At nighttime, our internal body clock – also known as our circadian rhythm – causes our immune system to become more active, therefore triggering an increase in allergy symptoms.

“This happens because cortisol, an anti-inflammatory hormone that helps to manage the body’s response to allergens, tends to be at its lowest levels during the evening and night,” Kirsten explains. “This decrease in cortisol can lead to an increase in inflammation and a heightened allergic response, resulting in more pronounced symptoms.” 

How to beat it: try to minimise your exposure to pollen in the evening and nighttime. Washing your bed sheets regularly, keeping your windows closed and using an air purifier can all help to reduce the amount of pollen you’re exposed to when your immune system is most active. Some experts also recommend taking any allergy medication, such as antihistamines, before bed so they can mitigate the impact of your immune system being at its most sensitive. 

Images: Getty