Hay fever has been my arch nemesis since childhood. I would wake with watery eyes and a cloudy head and know the fight had begun. A solid two months or more of sniffling, sneezing and sleepiness would ensue, while attempting to dodge grass (on a literal hay farm) and reassure strangers “it’s just allergies”.
When I moved to London, a whole new range of plants changed my symptoms entirely. A dry cough, catching in the back of the throat. Burning eye sockets. Itching wrists, feet and neck. Here, I don’t just struggle to stay awake, I also struggle to sleep. So when the Met Office released a red-alert pollen warning this season, I began researching ways to ride it out. Must say, I learned a lot in the process.
What is hay fever?
A quick summary of the basics: the medical term is allergic rhinitis, and it happens when your immune system overreacts to airborne allergens like pollen. Your body treats harmless particles like they’re a threat and releases histamine, which triggers inflammation and irritation. The NHS lists common symptoms as headaches, sneezing, a runny or blocked nose, loss of smell, and itchy eyes, throat and ears. You also might feel generally drained.
The main triggers are different types of pollen. In the UK, tree pollen tends to peak in early spring, grass pollen dominates late spring and early summer, and weed pollen shows up later in summer and into autumn. Britain is particularly affected by grass pollen, which is responsible for around 90% of hay fever cases here. That’s why so many people start suffering around May and June.
Hay fever is not a fever
Hay fever can often be confused with a common cold, especially if you’re feeling run down. Fatigue, sniffles and brain-fog are some shared symptoms, but there are also key differences. Flu is caused by a virus and usually comes with a fever and body aches/chills. Once that fever breaks, it clears up as quickly as it started.
Ironically, hay fever doesn’t actually cause a fever. This is because it is triggered by external factors around you, rather than a bug inside of you. Unfortunately, this also means it lasts as long as those factors do – possibly sticking around for weeks or even months, depending on pollen levels. Itchy eyes and repetitive sneezing are also a big giveaway that you’re dealing with allergies rather than an infection.
Non-physical hay fever symptoms
There are also other symptoms that are harder to recognise. Hay fever can mess with how you feel and function day to day. Allergic rhinitis also impacts sleep quality, mood and cognitive performance. Even if you don’t often experience physical symptoms, you might still feel exhausted, irritable or unable to focus. Many people who react in this way don’t even know that hay fever is the cause.
Poor seasonal sleep can also spiral into reduced productivity, shorter patience and that familiar “why am I so overwhelmed?” feeling. Studies have shown that people with hay fever report decreased concentration and impaired work performance during high pollen seasons. This is particularly prevalent among children. While my childhood symptoms were fairly obvious, my mother – a former primary school teacher – recalls it took years to figure out that hay fever was also to blame for non-physical symptoms emerging in her class and my siblings. Children can become more irritable or struggle to concentrate during peak pollen periods. They don’t suppress emotion like adults do, so even mild symptoms can affect behaviour.
Recognising this can help us to respond with a bit more understanding, whether that’s for ourselves or our kids. Sometimes it’s not just “a bad mood” or “being tired,” it’s your body reacting to something environmental. It’s especially worth baring this in mind now, because hay fever seasons and symptoms are predicted to get worse.
Why hay fever is getting worse – and humans are to blame
The Met Office says the unusually high pollen levels this year are due to warmer temperatures and specific weather patterns. These conditions are perfect for pollen to spread, which means more people are feeling the effects this season – even those who don’t usually suffer.
In the UK, a blend of warm temperatures, sunshine and dry conditions has encouraged trees to release pollen in large quantities. Recent wind patterns have helped pollen grains disperse more widely and remain airborne for longer, increasing exposure. Less rainfall means less pollen is being washed out of the air – in turn, levels are steadily building from day to day, which is what many people are experiencing now.
This is not likely to be a once off. Temperatures in the UK have been steadily rising over the last few years, primarily due to human-induced climate change. This summer they are expected to linger in the high 30Cs. By 2050, experts say southern UK summers will commonly exceed 40C. Hay fever cases and symptoms have so far increased in line with temperature rises, all over the world. Naturally, I’m nervous about what symptoms in 2050 will look like – assuming I will be able to open my eyes at all!
Increased carbon dioxide levels can also boost plant growth, leading to more pollen overall. Add urban air pollution into the mix, which can make pollen particles more irritating to the airways, and you’ve got a perfect storm for worsening symptoms. A 2022 study in the US argued that without immediate cuts to greenhouse gas emissions, pollen levels will only get worse. Unfortunately, those cuts are still yet to happen. By the end of the century, pollen seasons are predicted to begin up to 40 days earlier and end up to 15 days later than they currently are – that’s an extra two months of symptoms for hay fever sufferers per year. Turns out, your seasonal sniffles are not just a local problem. To combat this is a question of cutting emissions, rather than cutting the grass.
Hay fever around the world
In contrast to the UK, countries like Australia experience hay fever during their spring, which runs from September to November. Reported cases rose from 15% of the Australian population in 2008, to 24% in 2024. Meanwhile, in parts of the United States, ragweed pollen becomes a major trigger in late summer and early autumn. More than 25% of the US population report experiencing regular seasonal allergies. In India, 25-30% of the population experience symptoms, most commonly between February and April. Brazil and Japan see 28% of their populations suffering seasonally. Tokyo in Japan is considered the global hotspot. Around 50% of residents record seasonal symptoms due to high cedar pollen levels. If you’re looking to escape it, Russia (5%), Romania (9%) and Portugal (11%) have the fewest seasonal hay fever cases on record.
When travelling or moving abroad like I did, it’s worth noting that your body may react more strongly to some pollen-types than others. Grass pollen tends to be very fine and easily inhaled, which is why it causes such widespread symptoms. Tree pollen grains are larger but still highly allergenic. Ragweed pollen is particularly potent as can travel long distances. You’re likely being exposed to a completely different mix of allergens. Climate factors like humidity and air pollution in these locations also play a role in how pollen affects you. Your immune system might react strongly at first, but will hopefully settle down in future years if you’re staying there.
Hay fever treatments and tips
While cases have sky-rocketed in recent years, hay fever itself isn’t new. It was first described in the early 19th century by physician John Bostock, who documented his own reoccurring symptoms. Back then, people didn’t fully understand what caused it, and cures were… questionable. Many believed it was triggered by heat or sunlight rather than pollen. “Treatments” ranged from bloodletting to avoiding the countryside.
These days, antihistamines are the most common treatment option, which work by blocking the histamine response that causes symptoms. The NHS recommends non-drowsy versions, and steroid nasal sprays are also common options for reducing nasal inflammation. For those who prefer to avoid medication, saline nasal rinses can help clear pollen for temporary relief. I’m not a doctor or expert, so please consult your GP about what’s right for you.
Some practical household tips include closing windows during high pollen days, especially in the early morning and evening. Showering and changing clothes after being outdoors can help remove sticky pollen residue and clear sinuses. Drying laundry indoors during peak season prevents pollen from clinging to fabrics. Air purifiers with HEPA filters can also reduce indoor pollen levels, which is especially helpful if symptoms are affecting your sleep. Some forms of pollen are incredibly sticky. About 75% of the tree outside our front door has somehow snuck into our house already!
Staying aware
Ultimately, managing hay fever is about understanding your triggers, recognising how it affects more than just your nose and eyes, and putting a few practical systems in place so it doesn’t take over your life. You don’t need to suffer through it or just “push on,” especially when it starts affecting your sleep, mood and ability to function.
If you’ve been feeling unusually tired, distracted or irritable lately, and it lines up with pollen season, there’s a good chance hay fever is playing a role. Acknowledging that connection can make things feel a lot more manageable.
None of these responses, however, will stop pollen levels increasing year-on-year. That comes down to our environmental care. Reducing our carbon footprint can slowly help bring seasons and climates back into a natural balance. If you are interested in learning more, Constellation lists 35 changes that the average household can make to lower their carbon footprint.
