[header] How to sleep better during allergy season [title] Stay inside when conditions are bad. [step] While it's probably not practical for you to avoid going outside during allergy season, you may be able to spend less time outdoors during the worst times. This will reduce your exposure to allergens, which should reduce your symptoms, and thus help you sleep better. 
[substeps] The morning is typically the worst time of day for allergens. You should also avoid going outside when it is very windy or when pollen counts are particularly high.