There’s nothing quite as frustrating as finally climbing into bed, ready to crash, only to find your nose blocked, your eyes itching, and your breathing all over the place. Seasonal allergies don’t just mess with your day—they sneak into your nights too, leaving you tired, groggy, and even more sensitive the next morning. And when you’re already run down, your body has an even harder time handling the allergens in the first place. If your sleep has been going downhill every time the pollen count rises, here’s how to make your nights more bearable—and hopefully, more restful.
1. Keep your windows closed at night.
As tempting as it is to let in the evening breeze, open windows invite in all the airborne allergens that have been floating around during the day. Pollen, in particular, tends to settle down as the sun goes down, which means your room can end up filled with it overnight.
It’s better to cool your room with a fan or air conditioner instead, especially during peak allergy season. If you really need fresh air, try opening windows earlier in the evening and closing them before bed. It’s a small change that can make a big difference in how congested you feel once the lights go out.
2. Take a shower before bed.
Pollen clings to skin, hair, and clothes, so if you’ve spent time outside during the day, chances are you’re bringing some of it into bed with you. That build-up can easily transfer onto your pillow and sheets, leading to a cycle of irritation all night long.
A quick rinse before bed helps wash off the day’s allergens, especially if you’ve been walking the dog, working in the garden, or just sitting in a park. It’s a calming bedtime habit, and it sets you up for a cleaner, less reactive sleep environment.
3. Change your pillowcases often.
Even if you wash your face and hair at night, your pillowcase is still collecting dust, skin cells, and pollen particles over time. If your allergies are flaring up at night, it might be less about what’s in the air and more about what’s on the fabric under your face.
Swapping pillowcases every few nights (instead of once a week) can help reduce that exposure. It’s a small, low-effort change, but for some people, it really cuts down on the overnight congestion and helps them wake up feeling less puffy and foggy.
4. Use an air purifier in your bedroom.
Even if you keep your windows shut and clean your space, allergens still manage to find their way in. That’s where an air purifier can help—it filters out pollen, dust, and other triggers while you sleep, keeping the air cleaner and less irritating. Look for one with a HEPA filter and run it on low overnight. You don’t need anything super fancy—just something that quietly keeps the environment a little more allergy-friendly while your body gets the rest it needs to recover.
5. Try antihistamines that work with your sleep schedule.
Some allergy meds can keep you awake, while others make you drowsy. If you’re not careful, you could accidentally be sabotaging your own rest with the wrong timing or type of medication. The key is to find one that matches your sleep rhythm instead of fighting it.
If your allergies are worst at night, a non-drowsy antihistamine in the morning and a drowsy one at bedtime might actually help you both manage symptoms and fall asleep faster. Just make sure you’re not mixing meds without checking the labels, or asking your GP if needed.
6. Elevate your head while sleeping.
Lying flat can make sinus pressure worse and cause all that congestion to settle in your face. If you wake up feeling like your nose has been glued shut or your cheeks feel puffy, your sleeping position might be part of the problem. Try using an extra pillow or a wedge to keep your head slightly elevated. It helps drainage and reduces the stuffy build-up that allergies can cause. It doesn’t have to be dramatic—just enough to help gravity work in your favour.
7. Keep pets off the bed (even if they’re cute).
If your dog or cat spends time outside, they’re basically a walking pollen delivery system. And even if they’re indoor pets, their fur still collects dust and allergens that can trigger a reaction when they’re snuggled up next to you at night.
This one’s tough if you love the closeness, but even moving their sleep spot to the foot of the bed or a nearby cushion can help reduce the amount of allergens that end up in your breathing space. It’s not about rejecting them—it’s about getting your sleep back.
8. Use a saline nasal rinse before bed.
Clearing out your sinuses before you lie down can help remove allergens and reduce swelling in your nasal passages. A simple saline spray or neti pot rinse clears away the day’s build-up and gives you a better shot at breathing freely through the night. It doesn’t have to be complicated or take long—just a quick rinse can flush out irritants and leave you feeling clearer headed, which also makes it easier to fall asleep and stay asleep.
9. Watch what you bring into the bedroom.
If you’ve been lounging on the sofa, sitting outside, or coming home from work, your clothes are likely covered in tiny allergen particles. Changing into clean clothes before bed helps reduce what you’re tracking into your sleeping space. It might feel like overkill, but even switching into fresh PJs and tossing worn clothes in the hamper can make a difference. It’s just another small layer of defence that helps cut down on the pollen overload without much effort.
10. Don’t ignore the emotional toll of bad sleep.
Struggling with sleep because of allergies isn’t just physical—it takes a mental toll too. Poor rest makes you foggier, snappier, and more sensitive to stress. And when you’re dealing with that night after night, it’s easy to feel overwhelmed or down.
Taking allergies seriously isn’t about being dramatic—it’s about protecting your ability to function. Sleep is where your body resets, and when allergies mess with that, everything else can start to unravel. It’s okay to be proactive about it, even if other people don’t get how annoying it is.
