Beat Your Allergies Daily With This Hour-by-Hour Guide

WebMD

16-05-2025

May 16, 2025 – Ah, spring – baseball is starting, school is ending, and for many, the pollen is really punching. Which means the sneezing and itching and dripping and eye -rubbing make the whole season miserable.
This year, it could be different. If you've had allergies for a while, you have your arsenal of meds, but make sure you have the latest versions. And consider a battle plan that uses the clock wisely.
You probably know how your allergic attacks happen: An allergen binds to certain cells, which release a molecule called histamine. That then binds to receptors that trigger all the symptoms you know about allergic rhinitis – sneezing, a runny nose, red eyes, itching, stuffiness, and more.
Over-the-counter antihistamines block that binding; some are combined with decongestants for those with stuffy noses.
"The idea is they're going to war against the histamines," said David B. Corry, MD, a professor of pathology and immunology and medicine at the Baylor College of Medicine.
First-generation medications like Benadryl can cause drowsiness. But second-gen antihistamines won't – like cetirizine (Zyrtec), fexofenadine (Allegra), and levocetirizine (Xyzal). These newer meds don't cross the blood- brain barrier, which is what causes the sleepiness, Corry said. (Note: Generic versions work just as well as name-brand meds.)
New research shows that timing may influence how well they work. Though some small studies look at the differences between how well morning doses and evening doses work, that research is still in early stages, Corry said. But you can do your own timing tests.
"You can do self-experimentation, ideally with input from your physician," he said.
This sample guide may help you get through -ah-choo the day.
11 p.m.
Your allergy survival plan starts the night before. If you're one of the many who find their symptoms are worse overnight or early in the morning, consider taking an antihistamine before bed to feel better in the morning.
7 a.m.
Get moving. Some studies suggest that regular exercise could help manage seasonal allergy symptoms by reducing airway inflammation and improving airflow. One study, published this month, showed that regular resistance exercise was linked to improvement in allergic symptoms and inflammatory markers (as well as quality of life).
If you prefer outdoor workouts, earlier may be better. Pollen counts tend to be lower between 4 a.m. and noon, according to research done in Atlanta and presented at the American College of Allergy, Asthma and Immunology Annual Scientific Meeting. But this pattern can vary, depending on your location. To get the most accurate information for your area, consider using an allergy/pollen count app – like Allergy Plus by Pollen.com – to track peak times in your area. If pollen counts are higher, move your workout indoors.
10 a.m.
Take an antihistamine in the morning to head off symptoms before they start. Antihistamines start working at different times for different people, typically within about one to two hours. So knowing when your symptoms usually start allows you to get a head start.
11 a.m.
If you're not feeling much relief, you can try a nasal rinse or a steroid nasal spray, which can help reduce inflammation and calm down mast cells, the white cells linked to the release of histamines. Taking one in the morning can keep daytime symptoms lower. They take seven to 10 days to see a benefit, said Trisha S. Ray, MD, a clinical allergist and faculty member at Beth Israel Deaconess Medical Center and Harvard Medical School. Ideally, begin sprays about a week before pollen season begins.
Noon
It's lunchtime – what's on your plate? Foods like fish and eggs can provide vitamin D, a nutrient that may play a role in immune health, including allergy management. A 2025 research review examined five trials and found some evidence suggesting vitamin D supplements could help reduce allergic symptoms (though more research is needed to better understand the connection). While you're at it, you could schedule an acupuncture appointment. In a 2018 study, acupuncture appeared to reduce antihistamine use in patients with seasonal allergies.
1 p.m.
Have you been drinking water throughout the day? Keep chugging. Water can help thin mucus to open up the airways.
2 p.m.
It's getting nasty now. "Pollen counts peak midday, so that's the worst time to go out," Ray said. If your efforts haven't given you relief, you can try nasal saline sprays and rinses to flush out the allergen. They'll also help avoid the drying-out that antihistamines can cause. (Do not make your own saline solution with tap water, because of risks of contaminated water, Corry said.) Or you can use nasal antihistamines if you find they work best for you.
It's possible you've been spraying wrong: Tilt your head down and aim toward the ear, so it doesn't go down your throat, Ray said. A small 2025 study showed that proper technique may be linked to reduced symptoms.
6 p.m.
On beautiful spring days, it's tempting to roll the windows down and feel the breeze as you leave your work behind. But you should keep the windows up and the AC on, Ray said. This will help keep exposure to allergens down.
7 p.m.
It can help to shower in the evening rather than the morning, Ray said. You want to get that gunk off you so you don't carry it indoors from outside. Good anti-pollen hygiene means you remove your clothes after you've been outside, get them in the washer, and shower to rinse that pollen down the drain.
10 p.m.
Tough day for symptoms? It's OK to double up on over-the-counter antihistamines and sprays. "For people really suffering, they all can be used together," Ray said. And as mentioned earlier, taking them at night can help keep symptoms from wrecking your sleep – or if your symptoms are worse first thing in the morning.
Making a Schedule Work for You
With all of these, pick times that work for you so you can be consistent. "If you're scatter-brained in the morning, maybe take them at night – keep them on the nightstand or the kitchen counter or wherever you're going to have the easiest access," Ray said.
Let your body and reactions dictate your approach, especially in cases when you can't identify the trigger (and it's too complex to test for everything, Corry said). Take note – literally, jot it down – when the symptoms come, so you can find out whether day or night is better for you, Corry said.
And if over-the-counter treatments don't help, consult an allergist, who may recommend other treatments such as immunotherapy (allergy shots or drops).