With spring in full swing and pollen counts high, hay fever sufferers may be struggling to get a good night’s sleep. Here are some tips to help you get the best possible night’s kip.

Metro.co.uk spoke to sleep expert Sammy Margo who shared her top tips for getting a good night’s sleep.

Read More: Simple tips to keep pollen out of your home (and your bedroom)

Take a hot shower before bed

‘The steam from a hot shower can help to relieve nasal congestion, loosen mucus and reduce inflammation in the nasal passages.’

Sleep with a bowl of hot rice by your bed

‘Make sure it’s not too hot to touch. Sleeping with a bowl of rice is a simple and effective method that can help to ease pressure.’

Drink herbal tea

‘Certain herbs have natural antihistamine properties, which can help to relieve symptoms such as sneezing.’

Try a saline rinse

‘This is a gentle and natural way to clear your nasal passages and can help to relieve symptoms without causing any side effects.’

Use hypoallergenic bedding

‘It can be a bit of an investment, but it’s a sure-fire way to keep dust mites and pollen at bay.’

Read More: Hay fever sufferers told to avoid going outdoors during peak pollen hours