Banish pollen from your bedroom with sleep expert's seven tips

As the pollen count soars, hay fever sufferers across the UK brace themselves for the unwelcome arrival of seasonal symptoms. The UK's warmer weather, a rare shift from the typically grey and rainy climate, is less than ideal for those with a pollen allergy or sensitivity; making summer a time of dread rather than delight.

The Met Office estimates that hay fever impacts around 10 million people annually.

The affliction can be both versatile and incapacitating, leaving victims struggling with a plethora of issues including runny or blocked noses; incessant sneezing and coughing; loss of their sense of smell; itchy, watery, or red eyes; an irritable throat, mouth, nose, and ears; as well as exhaustion, headaches, and facial pain, as stated by the NHS.

The NHS warns: "Symptoms are usually worse between late March and September, especially when it's warm, humid and windy. This is when the pollen count is at its highest."

Social media platforms like TikTok are inundated with videos depicting people's daily battles with hay fever, as many seek advice to mitigate the discomfort. Getting decent sleep amid these trying symptoms might seem like quite a challenge, so Martin Seeley, a sleep specialist and CEO of MattressNextDay, has offered seven tips to provide respite:

Battling against the increasing heat can be difficult, especially as most British homes are designed to conserve warmth but, according to Seeley, "pollen is carried by the wind and can easily enter your bedroom through open windows, settling on bedding and furniture".

He advised: "During hay fever season, it's best to keep bedroom windows closed to prevent pollen from coming in. If you need to cool down your room, consider using a fan with a clean filter to circulate fresh air without letting pollen inside."

The expert also suggests washing your bedding weekly - if this isn't already your routine - to reduce pollen build-up. He said: "If your bed sheets allow it, wash them at a high temperature as this helps remove pollen particles and other allergens.

"I'd also recommend using a non-bio, fragrance-free detergent, as strong fragrances can make bedding attract more particles."

Drying bedding and clothing outdoors for that fresh summer scent could be a mistake for those with hay fever. Seeley warned: "On high pollen days, this can cause pollen particles to stick to the fabric, worsening allergy symptoms.

"Instead, I always recommend drying your bedding indoors or using a tumble dryer to keep it pollen-free. If you're worried about your bed sheets taking a while to dry, I'd recommend washing them first thing in the morning so you can take advantage of warmer temperatures and natural airflow throughout the day."

Regular vacuuming is also advised, especially for carpets and rugs which can trap pollen. It's suggested to vacuum your bedroom at least once every two days "using a vacuum cleaner with a HEPA filter to trap small particles".

Seeley added: "Remember to vacuum under your bed, as this is another dust-mite hotspot."

And, if you're still battling allergies, he suggested temporarily removing your rug while pollen levels are high, as it can be a "hotspot" for dust mites.

The expert also recommends dusting your bedroom every two days using a damp cloth to trap pollen instead of merely dispersing it, as pollen can settle on all surfaces.

It may be challenging for some, but Seeley advises keeping pets out of the bedroom. Pets can accumulate pollen on their fur when they venture outside, unknowingly bringing it back indoors and spreading it onto various surfaces.

Lastly, Seeley suggests using hypoallergenic bedding. Dust mite covers on mattresses and pillows can create a barrier between the dust mites and the person sleeping, reducing allergen exposure.

Hypoallergenic covers or a mattress protector can provide an additional layer of protection.