The Importance of Sleep for Managing Psoriasis + Eczema
While there is no cure for eczema or psoriasis, there are ways to alleviate the symptoms, including improving your sleep habits. In this article, we'll explore the connection between sleep and skin conditions, along with tips for getting better rest.
Understanding the Link between Sleep and Psoriasis
While the exact cause of psoriasis is unknown, it is believed to be related to an overactive immune system. Lack of sleep can weaken the immune system, making it harder for the body to fight off inflammation and other triggers that can worsen psoriasis symptoms. Sleep deprivation can also increase stress levels, which can make psoriasis symptoms worse. By improving your sleep habits, you can help manage your psoriasis symptoms and improve your overall health.
Understanding the Link between Sleep and Eczema
Sleep is when our body renews and repairs cells. If you have eczema, sleep is even more important, as this is when our skin heals itself. As your skin condition improves, so does your quality of sleep. Lack of sleep causes the body to release the stress hormone, cortisol. This hormone can cause irritation, making the symptoms of eczema worse. Studies have found people with eczema are more likely to suffer from insomnia or fatigue.
Tips for Improving Your Sleep Habits
Getting a good night’s sleep with eczema or psoriasis isn’t always easy, particularly if one of your symptoms is itching. One in three psoriasis sufferers do not get enough sleep, and 90% have some type of sleep-related problem. A cycle can develop where itching prevents sleep, and lack of sleep makes the itching worse!
There are several things you can do to improve your sleep habits and manage your psoriasis + eczema symptoms:
Exercise- Keeping active promotes good quality sleep. See our post- How to Exercise with Eczema or Psoriasis: Tips and Tricks. Try to exercise in the morning or during the day, rather than last thing at night. In addition to the many physical health benefits, exercise has been shown to improve sleep quality and help you fall asleep more easily. When you exercise, your body temperature rises, and your heart rate increases. This leads to the production of endorphins, which are natural painkillers that can help you feel relaxed and calm. Exercise also reduces levels of cortisol - a hormone that is associated with stress - which can help you feel more at ease and ready for restful sleep.
Invest in a comfortable mattress and pillows- One of the primary reasons to invest in a high-quality mattress is to ensure both comfort and support while you sleep. A mattress that conforms to your body's unique contours provides much-needed support for your spine and joints, promoting proper alignment. This not only minimises the risk of waking up with aches and pains but also helps alleviate any existing discomfort. A comfortable mattress also significantly enhances your overall comfort level. It reduces the likelihood of tossing and turning throughout the night, allowing you to enter into a deeper sleep more quickly. This deeper sleep is crucial for various physiological processes, such as muscle recovery, memory consolidation, and hormone regulation.
Keep Cool- Keep your bedroom cool and well-ventilated. Eczema can cause itching and discomfort, which can make it difficult to fall asleep. Keeping your bedroom cool and well-ventilated can help reduce discomfort and make it easier to fall asleep. A warm bedroom can disrupt sleep as the body tries to cool itself down for optimal rest. The body’s natural circadian rhythm means your body will lower in temperature 1-2 hours before rest. The heat leaving the body through the skin is thought to explain why eczema sufferers feel increased itchiness just before bed.
Stick to a routine- Try to go to bed and wake up at the same time every day, including on weekends. Easier said than done if you have a busy work and social life, but consistency will help you fall asleep more easily, and make getting out of bed less of a challenge. Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
Keep your bedroom dark- In a world filled with artificial lights, constant screen time, and bustling city streets, it's easy to forget the importance of darkness for our well-being. Yet, darkness plays a fundamental role in promoting restful and rejuvenating sleep. Our circadian rhythm, the internal biological clock that regulates sleep-wake cycles, is deeply influenced by light and darkness. Light exposure, especially to the blue light emitted by electronic devices, can interfere with the release of melatonin, the hormone that helps us fall asleep. Darkness, on the other hand, triggers the production of melatonin, signaling to our body that it's time to rest. Make your bedroom as dark as possible by using blackout curtains, blinds, or an eye mask to eliminate any sources of light pollution.
Try relaxation techniques- Stress can make eczema symptoms worse and make it difficult to fall asleep. Trying relaxation techniques such as deep breathing, meditation, or yoga which help reduce stress and improve sleep quality.
Take a bath- For even more benefits, try using bath salts. Go for warm, rather than hot water. This will raise your body temperature, causing your body to cool itself down, and encouraging sleep. To encourage sleep further, you may wish to consider using essential oils.
Apply moisturiser before bed- Applying moisturiser before bed can help hydrate the skin and reduce itching and irritation. Look for a moisturiser that is specifically formulated for sensitive skin
Eliminate screen time- If possible, do not have a computer or TV in your bedroom. Using screen devices just before bed stimulates your brain, making it more difficult to relax and drop off to sleep. The light these devices give off also inhibits the production of melatonin.
Limit Caffeine, Nicotine + Alcohol - Avoid drinking caffeine 6 hours before bedtime as it over-stimulates the brain. This includes sodas, tea, coffee, and sweets. Alcohol and nicotine can also disrupt sleep and make skin condition symptoms worse. Avoiding these substances before bedtime can help improve the quality of your sleep.
Get Outdoors - Take a walk outside every day for at least 20 minutes. This will encourage the production of melatonin, which helps you sleep. Spending time outdoors helps regulate your circadian rhythm through exposure to natural light. It also helps reduce stress and anxiety.
Use fragrance-free and hypoallergenic bedding- Fragrances and harsh chemicals in bedding can irritate eczema-prone skin. Using fragrance-free and hypoallergenic bedding can help reduce irritation and improve sleep quality.
Use Anti-Histamines- Some eczema + psoriasis sufferers have reported less itching if they take an anti-histamine an hour or 2 before bed. One significant advantage of using anti-histamines for sleep is their ability to promote relaxation and reduce symptoms of insomnia. By inhibiting histamine receptors in the brain, these medications can help people fall asleep faster and stay asleep longer.
Use a humidifier- Dry air can aggravate eczema + psoriasis symptoms, so using a humidifier can help keep the air moist and reduce itching and irritation. One of the primary reasons a humidifier is essential for better sleep is its impact on our respiratory system. Dry air can cause discomfort, leading to congestion, coughing, and overall troublesome breathing. A humidifier releases a fine mist of water vapor, raising the humidity level in the room. As a result, it helps to soothe irritated nasal passages, reduce inflammation, and alleviate respiratory symptoms. By providing optimal humidity, a humidifier creates an environment that promotes healthy breathing and consequently better sleep quality.
If you continue to have trouble sleeping, talk to your doctor about possible treatments, such as cognitive behavioral therapy or medication. You may also be offered TMS (transcranial magnetic stimulation) or light therapy. Your doctor will be able to advise the best treatment for your individual circumstances.
The Impact of Stress on Skin Conditions and How Sleep Can Help
Stress is a common trigger for psoriasis + eczema flare-ups, and lack of sleep can contribute to stress levels. When we don’t get enough sleep, our bodies produce more stress hormones, which can worsen psoriasis symptoms. By improving your sleep habits, you can reduce stress levels and potentially improve your psoriasis or eczema. Getting enough sleep can also help boost your immune system, which can also benefit your skin condition.
The Benefits of a Consistent Sleep Schedule
Establishing a consistent sleep schedule can have numerous benefits for managing psoriasis or eczema. Going to bed and waking up at the same time each day can help regulate your body’s internal clock, which can improve the quality of your sleep. This can lead to reduced stress levels and potentially fewer skin condition flare-ups.
Other Lifestyle Changes that can improve Psoriasis + Eczema symptoms
In addition to improving your sleep habits, there are other lifestyle changes that can help manage psoriasis + eczema symptoms. Eating a healthy diet, exercising regularly, and reducing stress levels can all have a positive impact on your skin condition. Avoiding triggers such as alcohol, smoking, and certain medications can also help prevent flare-ups. It’s important to work with your doctor to develop a comprehensive treatment plan that includes lifestyle changes and medication as needed.
