Around one in five people in the UK has hay fever. And June is peak season for grass pollen, the most common trigger for allergic rhinitis in Britain.1
If your symptoms feel harder to control right now, it's not your imagination. Grass pollen counts tend to peak from late May to mid-July, spiking on warm, windy afternoons.
These five hay fever tips are backed by clinical evidence, and they can make a real difference to how you feel over the next few weeks.
Layering a few simple steps usually works better than relying on one treatment alone.
1. Start your antihistamine before symptoms hit
Taking an antihistamine once your symptoms have already taken hold works less well than starting before you're exposed to pollen. Antihistamines block histamine receptors before the inflammatory response gets going. Once a lot of histamine has already been released, it's harder to interrupt.
Asthma and Lung UK recommends starting antihistamines two to four weeks before your symptoms usually begin, for the best protection.1 Already missed that window? Starting now will still help, though taking one every day works better than only taking it on bad days.
For daytime use, a non-drowsy antihistamine is the recommended choice. Fexofenadine and cetirizine are both effective once-daily options, and they're less likely to make you drowsy than older antihistamines like chlorphenamine.
Everyone responds differently. If one doesn't give you enough relief after two weeks, it's worth trying the other.
Have asthma as well as hay fever? Pollen can make asthma worse, so keep your reliever inhaler with you.
2. Layer your treatment: add a nasal spray
Antihistamine alone not fully controlling your symptoms? Adding a steroid nasal spray is the recommended next step. It's especially useful for a blocked nose, which antihistamines are less good at tackling.
Steroid nasal sprays work by calming inflammation in the lining of your nose, rather than just blocking histamine. They take several days to work fully, and for some people it can take up to two weeks.2 Starting one now will still help build protection through the rest of grass pollen season.
Rinsing your nose with salt water (saline) before using a steroid spray can clear pollen out of your nasal passages first.3 Both steroid nasal sprays and saline rinses are available over the counter from UK pharmacies, without a prescription.
Aim your steroid spray slightly away from the middle of your nose and sniff gently. Good technique helps it work.
3. Check the pollen count and adjust your day
The Met Office publishes a five-day pollen forecast, updated daily. During grass pollen season, it's worth checking it as part of your morning routine. On high or very high pollen days, a few simple changes to when and where you go outside can really cut your exposure.
Pollen counts are highest on warm, dry, windy days. Plants release pollen early in the morning, and counts can rise again in the early evening as the air cools and pollen comes back down.4
Plan outdoor activities around the quieter times of day, keep your car windows closed, and set air conditioning to recirculate rather than drawing in outside air. All of these can cut the total pollen you come across in a day.
Keeping your bedroom windows closed at night is especially worth doing on high-count days. Pollen that settles on soft furnishings and bedding can drag your symptoms out overnight.
Do not dry laundry outside on high pollen days. Clothes on the line collect pollen and bring it straight back inside.
4. Use Vaseline around your nostrils
A thin layer of Vaseline (petroleum jelly) around the outside of your nostrils creates a barrier that traps pollen before it gets into your nose and sets off an allergic reaction. It's one of the most practical, low-cost hay fever tips around, and it's often overlooked.
The NHS and Asthma and Lung UK both recommend it as part of a wider hay fever plan.1 It's especially useful when you know you'll be outside for a long time on a high-pollen day.
It costs very little and can be combined with any other treatment. Apply it around the outside of your nostrils, rather than inside them.
Wraparound sunglasses help too, by stopping pollen getting into your eyes.
5. Shower and change clothes when you come inside
Pollen is sticky. It clings to your hair, clothes and skin, and when you bring it indoors, it keeps setting off symptoms long after you've come in.
Showering and changing into fresh clothes when you get home can really cut your total daily pollen exposure, especially on high-count days. Asthma and Lung UK recommends this as a standard part of managing hay fever.1
Pay particular attention to your hair, which traps pollen more than smooth skin. Washing your face and rinsing your eyes with clean water after being outside helps too.
Change your pillowcase more often in pollen season. It cuts the pollen you breathe in overnight.
Frequently asked questions
What helps with hay fever when nothing seems to work?
If standard antihistamines aren't providing adequate relief, the most effective next step is to add a steroid nasal spray to your routine. Using both together addresses different parts of the allergic response: the antihistamine targets histamine-driven symptoms like sneezing and itching, while the steroid spray reduces underlying nasal inflammation and congestion. If this combination still doesn't control your symptoms, speak to a pharmacist or GP, as prescription-strength options or allergy testing may be appropriate.
What's the best non-drowsy antihistamine for hay fever?
Fexofenadine and cetirizine are both effective non-drowsy second-generation antihistamines for hay fever, taken once daily. Fexofenadine is generally considered the least sedating option, while cetirizine may be more effective for some people and acts slightly faster. Individual responses vary, so if one doesn't work well for you after two weeks of consistent use, it's worth trying the other. Loratadine is another well-tolerated once-daily option. Avoid older antihistamines such as chlorphenamine (Piriton), which cause significantly more drowsiness and can impair driving and concentration.
When should I take antihistamines for hay fever?
For best results, take your antihistamine at the same time each day throughout the pollen season rather than only on symptomatic days. If your antihistamine causes any drowsiness, taking it in the evening can reduce the impact on your daytime functioning. Starting two to four weeks before your symptoms typically begin each year gives the best protection, as recommended by Asthma and Lung UK.1
Does Vaseline actually help with hay fever?
Yes. Applying a thin layer of Vaseline around the outside of both nostrils creates a physical pollen trap that prevents some airborne pollen from entering the nose. It's not a substitute for antihistamines or nasal sprays, but it's a useful additional measure, especially before spending time outdoors on high pollen days. Both the NHS and Asthma and Lung UK recommend it as part of hay fever management.1
Why is hay fever worse at certain times of day?
Grass pollen is released throughout the day but tends to be most concentrated in the late morning and late afternoon, when it rises into the atmosphere with warming air and disperses on the breeze. Counts can also be high in the evening as the air cools and pollen descends again. Checking the daily pollen forecast and scheduling outdoor activities for early morning, before pollen counts have peaked, is one of the most practical ways to reduce your exposure on high-count days.
References
- Asthma and Lung UK. Hay Fever Treatments. asthmaandlung.org.uk
- NHS. Steroid nasal sprays. nhs.uk
- NHS. Allergic rhinitis. nhs.uk
- NHS. Hay fever. nhs.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.