Sneezing, watery eyes, a runny nose, itchy throat – hay fever symptoms are anything but a walk in the park.

And it’s not just during the day that hay fever sufferers have to muddle through with the symptoms, but at night too.

[Read more: 9 things only hay fever sufferers will know]

In fact, a recent survey by allergy experts Piri, found that over half of sufferers said it stops them sleeping well or concentrating during the day with 1.8 days per year taken off sick due to symptoms.

So what can you do to get a good night’s sleep during the hay fever ridden months?

Here are five ways to help reduce night-time hay fever symptoms:

1. Keep the windows shut at night and first thing in the morning. Feeling hot?  Pop your pillow case in the freezer before bedtime for a temporary cooling effect.

[Read more: 15 ways to hay fever-proof your life that are not to be sniffed at]

2. Wear sunglasses after sun down. Yes, you might feel a bit conspicuous but it will help protect your eyes from pollen.

3. Hang laundry inside - even when the sun is shining - because you don’t want pollen-infused bedding.

4. Shower before you go to bed to help wash any stray pollen from your hair and skin which could aggravate your symptoms overnight.

5. Teeth cleaned, face washed and moisturised? Don’t forget a final smear of petroleum jelly under your nose to help trap pollen.

Share your tips for combatting hay fever symptoms in the Comments box below.