throat coat tea with honey is supposed to be good for that specifically

I second throat coat tea, also anything with ecinachea in it.

take garlic!! It’s a natural antibiotic

I usually take an allergy med before bed, sometimes too during pollen season. Vacuum regularly and dust. If you drink tea, stop drinking flower tea. Sometimes the processors don't get the pollen out all the way, so it can irritate you. Lastly, If it's super bad, have indoor and outdoor clothes. You can wear anything indoor out, but not outdoor in.