Hay fever sufferers listen up! The 6 simple tricks to help you sleep through the pollen ‘bomb’

THE heat wave is making getting off to sleep hard enough.

But for millions of hay fever sufferers the sky high pollen count this week is just adding to their misery.

Allergy expert Dr Jean Emberlin, told The Sun, pollen levels are highest first thing in the morning and in the early evening.

For those plagued by itchy, red eyes and incessant sneezing, it can mean bed time turns into a nightmare.

And so with pollen counts expected to be "very high" across the majority of the UK for the rest of this week, we reveal the simple tricks that could help you get off to sleep.

From showering before bed to banishing your pets downstairs, the six tips include...

1. Take antihistamines at the right time

The once-a-day tablets can help ease the pesky symptoms of hay fever, but WHEN you take them could make a huge difference.

It's important to know when your symptoms are at their worst so you can take your antihistamines at the right time.

For example, if your symptoms are worse around midday - as most sufferers' are - then taking them first thing in the morning will be your best protection.

But if they make you drowsy then you're best taking them at night.

"If you don’t get drowsy, and most people don’t, it may make sense to take them first thing in the morning so that their peak effectiveness is during the course of the day when you are out and about," Dr Sarah Jarvis told The Sun.

"However, if they do make you drowsy you may find that it’s more effective to take it at night so the drowsiness effect is most marked when you are sleeping.

"Part of the problem with hay fever is it depends on when your symptoms start, pollen counts tend to be higher during the day.

"So we normally say if you are going to go out, go out early in the morning or late in the evening as pollen counts tend to be lower then."

2. Wash your sheets

It may not sound like a hay fever cure, but washing your sheets can really help.

"The average person washes their bed sheets once every two weeks but in the summer months, twice a month is not enough to keep allergens at bay," said sleep expert Neil Robinson.

"In hay fever season, consider washing your sheets once a week to keep sheets free of pollen, as well as dust and other particles that might make symptoms worse.

"A hot wash will also help. In a study, scientists found that washing items at hotter temperatures was more effective at removing traces of tree pollen, so when you wash your sheets, make sure it’s at a temperature of 40C or above - ideally at least 60C."

3. Shower at night

Not only will a night time shower rid you of all the dirt from the day, it will also wash off any stray pollen.

"You might be a fan of a cool shower to wake you up first thing in the morning, but if your allergy symptoms get worse at night, it may be worth considering shaking up your shower routine," Neil added.

"At the end of a long day, your hair, skin and clothes will be covered in micro-particles of dust and pollen, especially if you’re spent long periods outside enjoying the sunshine.

"A quick shower before settling down for the night can help remove these allergens before you sleep, reducing night time symptoms."

4. Banish pets

Don't worry, you don't have to get rid of your beloved pooch, just don't let him sleep in the bedroom.

"Your dog or cat might make a great sleeping partner, but they won’t do your night time allergies any favours," Neil said.

"Their fur can be a magnet for pollen, dust and other allergens, meaning you’ll be the one to suffer when they climb into your bed late at night.

"With 10 per cent of people banishing their partner from the bedroom to make room for their furry friend, it might be time to evict your pet and invite your partner back in during the summer months if you don’t want your allergy symptoms to flare up."

5. Get the right bedding

If you have allergies, buy bedding that is specifically designed to keep dust and other nasties at bay.

"When it comes to the environment you sleep in, your mattress can be one of the biggest aggravators of allergy symptoms," Neil said.

"The average mattress can contain tens and thousands of dust mites and their waste, which are a serious irritant for people with allergies.

"It can be hard to banish dust mites for good, but a high-quality mattress which holds the Allergy UK seal of approval can help.

"If you suffer from an allergy, purotex microcapsules and tencel fibres are good materials to look out for when choosing a new mattress."

6. Watch your symptoms

Keep an eye on when your symptoms are at their worst and take medication around the same time.

"If you have a whole host of medication to relieve your symptoms, consider when you are suffering the most and make sure you’re taking them at an appropriate time of the day," Neil said.

"Keep a diary of symptoms and notice the times of day you have flare ups.

"If night time is one of the times you suffer the most, consider taking any medication before bed so you reap their full benefits, making sure to consult your doctor before making any changes."

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368. You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours