While the arrival of spring and the prospect of summer is a time of joy for many, it can also strike fear into the hearts of allergy sufferers as the dreaded hay fever season begins.
In fact, the Met Office has issued a hay fever "red alert" this week with "very high" levels of pollen forecast around the country. For the estimated 10 million people in the UK with hay fever, this means increased suffering in the form of sniffles, sneezes and sleepless nights.
But what actually works to ease the symptoms? And how do new allergy sufferers know it's not just a cold?
Below, we’ve compiled everything you need to know about hay fever, including what causes it, how long it can last, and how to manage symptoms with expert-backed tips.
Am I sick or is it hay fever?
According to Allergy UK, hay fever – or allergic rhinitis – occurs when your immune system overreacts to allergens like pollen, mould spores, dust mites or pet dander. Symptoms can range from mild to severe and differ depending on the trigger.
Common signs to look out for include:
- Persistent sneezing, especially in the morning
- Runny or stuffy nose
- Itchy eyes, throat or ears
- Watery, red eyes
- Coughing due to post-nasal drip
- Fatigue or irritability after prolonged exposure
Sleep expert Martin Seeley of MattressNextDay adds: “The key signs of hay fever to look out for are sneezing, runny or stuffy nose, itchy eyes, nose or throat, and watery eyes. Hay fever can leave you feeling tired and fragile due to the constant immune response.”
If your symptoms last more than a week, worsen in certain seasons and don’t include a fever or sore throat, it’s likely to be hay fever rather than a cold.
What are the different types of hay fever?
Not all hay fever is the same. Your type depends on the pollen or allergen that triggers your reaction.
“Tree pollen allergies usually start in early spring, are caused by birch, oak, maple, and pine, and can last from March to May. Grass pollen is most common from May to July, and weed pollen tends to peak in late summer through to October,” he explains.
Some people also experience perennial allergic rhinitis, a form of hay fever caused by year-round allergens like mould, pet dander or dust mites.
How do I stop my hay fever?
Hay fever can hang around anywhere from a few weeks to several months, depending on the pollen you’re reacting to and where you live.
“Hay fever can last from a few weeks to the whole duration of spring and summer,” Martin continues. “But perennial hay fever can last all year round, varying in intensity depending on how much exposure to allergens you have.”
To manage symptoms, Martin recommends:
- Antihistamines block the allergic response and help relieve sneezing, itchiness and a runny nose.
- Nasal sprays: Corticosteroid sprays can reduce inflammation and ease congestion.
- Eye drops help soothe itchy, red or watery eyes.
- Decongestants provide short-term relief from nasal congestion.
In more persistent cases, immunotherapy (allergy shots) might help desensitise your immune system, though this can take months or even years to work fully.
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How can I prevent hay fever symptoms?
Avoiding allergens also plays a big role to avoid symptoms occurring in the first place. “Keep windows closed during high pollen seasons, use air purifiers and wash your hands and face after being outside,” Martin advises.
For more ways to keep the air inside your house pollen-free, Lars Dunberger, air purifier expert at Blueair, also shares the following tips:
- Take regular showers, change clothes and wash sheets to remove any pollen taken in from outside
- Vacuum upholstery and carpets regularly
- Bathe pets who spend a lot of time outdoors
How to understand pollen levels
Warm, windy weather, low rainfall and temperature spikes can all trigger high pollen days. According to the Met Office, pollen levels are currently spiking across the UK, particularly due to birch, alder and ash trees.
Pollen can be highest between 5am and 10am, and again in the late afternoon.
To stay ahead:
- Monitor daily pollen forecasts (via weather apps or the Met Office)
- Limit outdoor time during peak hours
- Keep windows closed and rely on filtered air indoors
- Shower and change clothes after being outside
- Wear sunglasses and consider a pollen mask for gardening or walking
“Open windows during lower pollen times, like late evening or after rain,” advises Dr Sham Singh. “Wipe down windowsills regularly to keep pollen from piling up.”
How to reduce allergens in your living space
To help reduce indoor allergens, experts recommend small but effective tweaks around the home. “Allergy-safe foods should be stored in sealed containers and on higher shelves in the fridge or pantry away from allergenic foods,” adds Dr Sham Singh.
Using air purifiers, washing soft furnishings regularly, and keeping pets out of bedrooms can also help create a more allergy-friendly living space.
“A well-organised kitchen with separate zones for allergy-free foods can go a long way in preventing cross-contamination,” advises Paul Richardson from Wren Kitchens.
Air purifiers to help with allergies
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Cara is Commissioning Editor at Country Living, covering everything from style and interiors to sustainability, artisans and the great outdoors. She has previously worked for Good Housekeeping, Homes & Gardens, House Beautiful, Prima and Red, and has an MA in Magazine Journalism from City University and a BA in Music from the University of Oxford. Follow Cara on Instagram @caralaskaris or Linkedin.
