HOW TO SLEEP: Five ways to avoid hay fever this year and get enough shuteye

Getting to sleep is a challenge for most people, with over half of UK adults expected to get even less sleep this summer due to hay fever.

Sufferers have symptoms of swollen skin under the eyes, nasal congestion and sneezing among others.

Treatment for hay fever may include taking tablets, or using a nasal spray.

The condition is caused by dust or pollen, higher during hay fever season between March and September, and is an allergic to these airborne substances.

These five steps will help you get your recommended eight hours sleep a night.

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Wash your sheets

You should start washing your sheets more frequently to remove irritants that can cause hay fever.

“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 Sealy UK, a mattress producer.

“In hay fever season consider washing your sheets once a week to keep sheets free of pollen, as well as dust and other particles.”

The NHS adds that you should also avoid drying your clothes and bedding outside when the pollen count is high, as this may become full of pollen, causing hay fever at night.

Reconsider your bedding

Your mattress can be one of the “biggest aggregators” of allergy symptoms, according to Sealy UK.

“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.”

The charity provides a list on its website of all products it has approved for reducing your exposure to pollen, helping you get a good nights sleep.

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