10 tips for surviving hayfever season

June 30, 2026

For many people, the arrival of spring and summer brings sunshine, longer days and time spent outdoors. Unfortunately, it also marks the start of hay fever season. If you’re one of the many people affected by hay fever in the UK, you’ll know how disruptive the symptoms can be.

Hay fever, also known as seasonal allergic rhinitis, occurs when the immune system reacts to pollen from trees, grasses and weeds.[1,2] Common symptoms include sneezing, a blocked or runny nose, itchy eyes, headaches and fatigue.[1,2]

Although hay fever cannot be cured, there are plenty of practical steps you can take to reduce your exposure to pollen and manage symptoms effectively.[1]

Check the Daily Pollen Forecast

One of the simplest ways to stay ahead of hay fever symptoms is to monitor local pollen forecasts. Pollen levels tend to be highest on warm, dry and windy days, and symptoms often worsen when pollen counts are high.[3]

By checking forecasts before heading outdoors, you can plan activities for times when pollen levels are lower and take preventative measures if high pollen counts are expected.

The Met Office provides daily pollen forecasts across the UK and advises that pollen levels can vary significantly depending on weather conditions and location.[4]

Keep Windows and Doors Closed

While fresh air is appealing, open windows can allow pollen to enter your home and settle on surfaces, furniture and bedding.[1]

The NHS recommends keeping windows and doors closed as much as possible during periods of high pollen, particularly during the early morning and evening when pollen counts can be higher.[1] If you’re driving, consider using a pollen filter in your car’s ventilation system to help reduce exposure.[1]

Shower and Change Clothes After Being Outdoors

Pollen doesn’t just stay outside—it can cling to clothing, skin and hair.[1]After spending time outdoors, showering and changing into clean clothes can help remove pollen before it spreads around your home.[1]

Wear Sunglasses Outdoors

Wraparound sunglasses can help protect your eyes from airborne pollen and reduce symptoms such as itching, redness and watering.[1] For people who spend extended periods outdoors, combining sunglasses with a wide-brimmed hat may provide additional protection by reducing the amount of pollen reaching the eyes and nose.[1]

Apply Petroleum Jelly Around Your Nostrils

A simple but effective NHS-recommended technique is to apply a small amount of petroleum jelly around the entrance to your nostrils.[1] This may help trap some pollen particles before they enter the nasal passages, potentially reducing symptoms such as sneezing and congestion.[1]

Dry Laundry Indoors

Hanging washing outside during pollen season can allow clothing, bedding and towels to collect pollen.[1] The NHS advises avoiding drying clothes outdoors when pollen counts are high.[1]

Keep Your Home Clean

The NHS recommends vacuuming frequently and dusting with a damp cloth, as this can help remove allergens rather than simply redistributing them around the room.[1]

Use Saline Nasal Rinses

Saline nasal sprays or rinses can help flush pollen and other irritants from the nasal passages, which may ease congestion and improve comfort.[5] Saline nasal irrigation may help relieve allergy symptoms by clearing allergens from the nasal passages and reducing irritation.[5]

Speak to a pharmacist if you have hay fever. They can give you advice and suggest the best treatments to help with symptoms.[1]

Start Treatment Early

Many people wait until symptoms become severe before starting treatment. However, experts recommend beginning treatment before pollen levels peak if you experience hay fever every year.[6]

Common treatments include:[7]

Non-drowsy antihistamines
Steroid nasal sprays
Antihistamine nasal sprays
Allergy eye drops

A pharmacist can advise on the most appropriate treatment options based on your symptoms and medical history.[1]

Know When to Seek Medical Advice

Most cases of hay fever can be managed with self-care measures and over-the-counter treatments.[1]

However, you should seek medical advice if:

Symptoms are severe or persistent
Hay fever is affecting your sleep or daily life
Over-the-counter treatments are not helping

A GP may recommend stronger treatments or refer you for specialist assessment if necessary.

Final Thoughts

Hay fever can make the warmer months challenging, but a combination of reducing pollen exposure and using appropriate treatments can significantly improve symptoms.

Simple changes such as checking pollen forecasts, keeping windows closed, showering after outdoor activities and starting treatment early can make a noticeable difference. By taking a proactive approach, you can spend less time sneezing and more time enjoying the season.

References

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