Feeling fatigued or a little out of kilter after a day of high pollen? You could be experiencing a ‘hayfever hangover’ 

As Brits, if there’s one thing we’re good at talking about, it’s the weather. It seems that recently, this has been particularly hot on our minds, as we long for warm summer days – but after a short stint of sun, it looks like we’ll have to wait a little longer this year. While some of us might feel uninspired by the volume of rain we’ve had, for the almost 10 million hayfever suffers in the UK, it could be a real cause for concern.

Often referred to as a ‘pollen bomb,’ grass pollen counts are likely to be on the rise, according to the Met Office, due to warming weather following a period of rainfall. For those who react to these airborne allergens, this can mark the return of a host of unpleasant symptoms – from a runny nose, sneezing, itchiness and headaches – to generally feeling under the weather and, for some, it can really take its toll on their mental health. 

For some people, these symptoms might persist even after the pollen count has dropped, which can leave you feeling groggy and confused – perhaps you’re coming down with something? Or perhaps you’re experiencing what many are referring to as a ‘hayfever hangover’.

So, what exactly is a hayfever hangover, how do you recognise if you’re struggling with one and what can you do about it?

What is a hayfever hangover?

A hayfever hangover, coined by sleep expert for Panda London, Max Kirsten, is a lesser-known effect of pollen allergy. It is typically characterised by grogginess, restlessness or generally feeling ‘off’ the day after a high pollen count. This in turn can affect your concentration and overall mood and wellbeing. As the name suggests, it can leave many people feeling very unwell, as if they’re experiencing a traditional hangover. 

What causes hayfever hangovers? 

Many hayfever sufferers will do all they can to avoid or limit their symptoms, so it’s easy to jump to the conclusion that they’re actually coming down with a cold or flu when they wake the next day feeling poorly. However, even 12 hours or more after your exposure to pollen has dropped, you can still experience the effects.

Experts generally believe that these side effects are caused by inflammation of the airways, which can seriously impact sleep quality as our respiratory system struggles to function as well as usual. You may find it difficult to fall asleep in the first place or wake frequently throughout the night. We know the impact that a poor night’s sleep can have on our day so, naturally, this disturbance of our circadian rhythm and sleep-wake cycle can leave us feeling pretty rubbish.

What are the signs of a hayfever hangover?  

As mentioned, many of the side effects of exposure to pollen might be akin to that of a summer cold, so it’s well worth keeping an eye on your symptoms. There are, however, some differences that can help you determine if what you’re experiencing is an allergic reaction:

  • Nasal discharge from a cold is generally yellow/green in colour, whereas allergic discharge is typically clear. 
  • Allergies tend to cause watery and itchy eyes as well as skin irritation, which generally don’t present in colds. 
  • Allergies last longer and the symptoms tend to come on more suddenly and at once, whereas cold symptoms develop over time. 

The common signs of a hayfever hangover include: 

  • feeling groggy
  • feeling lethargic or fatigued 
  • difficulty concentrating
  • congestion
  • sore throat/coughing/sneezing 
  • itchy/watery eyes
  • feeling generally unwell 
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It’s also worth noting that if you’re experiencing fatigue, you may want to check your antihistamine. Many antihistamines can make you feel drowsy, so opting for a non-drowsy alternative may reduce this feeling.

How can I prevent and get over a hayfever hangover? 

To quote the adage, “Prevention is better than cure,” trying to limit your exposure to pollen will increase the chances of you waking feeling somewhat refreshed the following day. Writing for Happiful in her article, ‘How to deal with hayfever and take care of your wellbeing,’ Dr Jenny Goodman notes some of the ways to limit allergic reactions to pollen, including consuming local honey, supplements and herbal remedies, and looking at your gut health. 

Max also shares some other ways to ensure you get a restful night's sleep, which includes:

  • Drying bedding indoors so it doesn’t bring pollen indoors. 
  • Changing clothes when you get home and taking a shower to get rid of lingering pollen on your hair and eyelashes. 
  • Taking antihistamines before bed (rather than first thing in the morning) to help you sleep better. 
  • Keep windows closed during pollen season to prevent pollen from circulating indoors. 
  • If you can, invest in a HEPA air purifier which will help remove allergens from the air. 

Other top tips include:

  • Recirculate the air in your car during high pollen (rather than drawing air from outside). 
  • Avoid outdoor activities such as mowing the lawn or gardening. 
  • Wear wraparound sunglasses and a wide cap to prevent pollen from landing on your face or eyelashes. 
  • Apply Vaseline around the nostrils to trap pollen before it enters your nose.
  • Try over-the-counter nasal sprays. The correct technique is to blow your nose, tilt your head down, angle the nozzle outwards and breathe in steadily and gently.
  • Keep hydrated. In her article, ‘10 natural tips to avoid hay fever,’ nutritional therapist Jayne Hopper notes, “Drinking two litres of water and herbal teas could be a solution. Histamine is naturally produced when we are dehydrated to cause an increase in thirst.” 

How to recover after a day of high pollen 

If you find yourself caught out by high pollen, you may need to ask your workplace for reasonable adjustments to support your recovery. For example, if you can work from home, this will help minimise your risk of further exposure to pollen. Workplaces should also allow you time to attend appointments if you experience symptoms which need to be addressed by a GP. 

Of course, it’s important to remember that hayfever affects everyone differently. Symptoms can range from mild to severe, and with one in five sufferers saying they are unable to do their job, you may need to consider taking time off to rest and recover. If you’re still struggling to manage your symptoms, you may wish to connect with a herbalist or nutritional professional to find out what approaches might suit you.