Managing Hay Fever at Home: Tips for a Comfortable Summer

June 13, 2026

Hay fever season is well underway, and for the 13 million people in the UK who suffer from seasonal allergies, the next few months can feel like a constant battle. But with the right habits and a few simple changes at home, you can significantly reduce your exposure to pollen and keep your symptoms under control.

Here are our top practical tips for managing hay fever at home this summer.

1. Create a Low-Pollen Bedroom

You spend roughly a third of your life in your bedroom, so making it a pollen-free sanctuary is one of the most impactful things you can do. Try these steps:

Keep windows closed during peak pollen hours (typically 11am–4pm) and overnight when pollen settles
Use a HEPA air purifier to filter airborne particles including pollen, dust mites, and mould spores
Shower before bed to rinse pollen from your hair and skin before it transfers to your pillow
Wash bedding weekly at 60°C to remove allergens
Dry laundry indoors on high pollen days. Clothes dried outside can collect significant amounts of pollen

2. Manage Pollen Exposure Outdoors

You can't avoid going outside entirely, but you can be strategic about when and how you do it:

Check the daily pollen forecast before heading out. The Met Office publishes a reliable UK pollen map
Wear wraparound sunglasses to protect your eyes from airborne pollen
Apply a small amount of petroleum jelly around your nostrils to trap pollen before it enters your airways
Avoid grassy areas, parks, and fields during peak grass pollen season (May–July)
Change your clothes when you come indoors after spending time outside

3. Keep Your Home Clean and Pollen-Free

Pollen can settle on surfaces throughout your home, so regular cleaning makes a real difference:

Vacuum frequently using a HEPA-filter vacuum cleaner
Wipe down hard surfaces with a damp cloth rather than a dry duster, which can spread pollen into the air
Keep pets that go outdoors groomed and clean, they can carry pollen on their fur
Use an air purifier in the rooms where you spend the most time

4. Look After Yourself from the Inside

Stay well hydrated. Drinking plenty of water helps keep mucous membranes moist and functioning properly.

Eat a varied diet. Plenty of fruit and vegetables, such as citrus fruits, peppers, broccoli, onions, apples and berries, is a good foundation for general wellbeing through a demanding season.

5. Manage Symptoms When They Strike

Even with the best precautions, symptoms can still flare up. Here are some quick-relief strategies:

Saline nasal rinses can help flush pollen from nasal passages and provide temporary relief from congestion
Cold compresses over the eyes can soothe itching and reduce puffiness
Steam inhalation with a bowl of hot water can help ease a blocked nose
Speak to your pharmacist about suitable antihistamines or nasal sprays if your symptoms are severe

6. Track Your Triggers

Not all hay fever is the same. Some people react primarily to tree pollen (spring), others to grass pollen (early summer), and others to weed pollen (late summer). Keeping a simple symptom diary, noting when your symptoms are worst and what you were doing, can help you identify your specific triggers and plan accordingly.

Make This Your Most Comfortable Summer Yet

Managing hay fever is about building good habits. Small, consistent changes, from keeping your bedroom pollen-free to staying hydrated and eating well, can add up to a significantly more comfortable summer.

Healthy living starts with the breath. Join the Respahealth list at the bottom of this page for pollen-season updates and first access to the 2027 Season Pack.

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