Ah, spring and summer in Aotearoa—longer days, sunny weather, and the perfect excuse to get outdoors. But if you’re one of the many Kiwis who suffer from hay fever, it’s not all sunshine and rainbows. As the pollen levels rise during the shift from spring to summer, your nose gets stuffy, eyes start itching, and sneezing becomes the soundtrack of your life. On top of that, it can make sleeping a real mission. But don’t stress—there are ways to relieve sinusitis so you can actually get some decent sleep and enjoy the warmer months.
How the Spring-Summer Change Messes with Your Sleep
When the warmer weather rolls in, it’s not just the good mood that comes with it—it’s the pollen too. As flowers bloom, trees release their pollen, and grasses grow, hay fever can go into overdrive. For many, this means a blocked nose, itchy eyes, sneezing, and sinus pressure.
But it doesn’t stop there. When you’re trying to get some shut-eye, those hayfever symptoms can get worse. Lying down at night makes mucus harder to drain, which just makes everything feel worse. That’s why you end up waking up feeling stuffy, groggy, and frustrated. Add to that the heat and the pollen sneaking in through open windows, and it’s no wonder you’re tossing and turning all night.
How to Tackle Sinus Issues and Sleep Better
1. Keep Your Bedroom Pollen-Free
First things first—keep your bedroom as pollen-free as possible. Close the windows at night when the pollen counts are highest, usually in the early mornings and evenings. If it’s getting a bit too hot, use an air conditioner or a fan to keep things cool, but don’t point it straight at your face. It’s all about finding that sweet spot of cool but not too dry.
If you’re worried about the air quality, a good air purifier with a HEPA filter can do wonders to keep allergens out of your space. It helps you breathe easier and keeps you from waking up feeling like you’ve got a pillow of pollen stuffed up your nose.
2. Shower Before Bed
It’s a simple trick, but it works. When you’ve been outside, pollen clings to your skin, hair, and clothes. So, before you crash, hop in the shower to wash it all away. This helps clear the allergens and stops them from spreading around your bedroom.
A warm shower is also great for opening up your sinuses and making it easier to breathe before you hit the hay.
3. Keep Cool at Night
Spring and early summer can get pretty warm, which can make sleeping even harder when you’ve got hay fever. But the heat also dries you out, making nasal congestion worse. Keep your room cool, but not freezing, with a fan or air conditioning. If you don’t have an air-con, a fan on low can help—just don’t aim it directly at your face, or you might end up with a dry nose and throat.
A humidifier can also help to add moisture to the air if you’re dealing with dry sinuses. But don’t overdo it, as too much moisture can make things worse in other ways.
4. Elevate Your Head
If you’re struggling to breathe through your nose at night, it might help to prop yourself up a little. Sleeping flat on your back can make the mucus pool in your sinuses and cause even more congestion. So, grab a couple of pillows and elevate your head. This helps your sinuses drain and makes breathing a little easier.
If you’ve got a wedge pillow, great—but if not, a stack of regular pillows will do the trick. Just make sure they’re firm enough to hold you up and keep your neck comfortable. If you’re prone to rolling over during the night, a body pillow can help keep you steady.
5. Medication
If hay fever is really giving you grief, you might want to reach for some medication to help clear up your symptoms. Antihistamines can help with sneezing and a runny nose, and some won’t make you drowsy during the day. At night, these are also options that help with sinus relief for a night of better sleep.
When to See a Specialist
If hay fever and sinus issues are seriously affecting your sleep or if symptoms don’t improve, it might be time to chat with a sleep specialist. Sometimes hay fever can lead to sinus infections or other complications, so it’s worth getting checked out if you’ve got severe symptoms.
Get Your Sleep Back This Spring-Summer Transition
While the spring-to-summer change is pretty amazing in New Zealand, it can definitely be a challenge for hay fever sufferers. But with a few adjustments and some clever strategies, you can still sleep soundly through it all. By keeping your bedroom pollen-free, showering before bed, staying cool, and managing your symptoms, you’ll be able to make the most of the warmer weather. Sweet dreams, and enjoy the sunshine!
