Sorry I've not been back to this thread much - I've had an unexpectedly busy weekend, but now have time to catch up! Thanks to all of you for your suggestions. I'm going to try vaseline tonight for sure.
I always sleep with the windows shut because of neighbours who tend to congregate in the kitchen, right up to midnight and beyond sometimes, with the door open (just below our bedroom window!)
Much as I think the nightly shower and hair wash is a good idea, I know in reality I wouldn't keep this up - my nighttime routine is already lengthy because of certain other medications I have to take/apply etc, and the thought of having to shower, wash and dry my long hair every night as well is just too much!
I will nip out tomorrow and invest in a nasal spray too.
Oh and yes, the tip about starting to eat local honey before the hay fever season begins - I knew about this but had forgotten (I probably archived the memory because it used not to be relevant!)
So thanks again everyone 