How to Get a Better Night's Sleep with Eczema, Psoriasis, and Other Skin Conditions: Tips to Break the Itch Scratch Cycle.

December 30, 2024

How to Get a Better Night's Sleep with Eczema, Psoriasis, and Other Skin Conditions: Tips to Break the Itch Scratch Cycle.

Why a Good Night's Sleep is Essential

Sleep is as vital to our health as eating, drinking, and breathing. It allows the body to repair itself, boosts the immune system, and supports mental well-being. However, for those with eczema, psoriasis, atopic dermatitis, and other skin conditions, achieving a restful night can often feel impossible. The relentless itch-scratch cycle, also known as pruritus, frequently leads to broken sleep, leaving both adults and children feeling exhausted and irritable.

In this blog, we'll explore why sleep is so important, the challenges eczema and other skin condition sufferers face at night, and provide practical tips to improve your sleep quality, reduce itching, and manage flare-ups.

Why Do Skin Conditions Cause Poor Sleep?

People with eczema, psoriasis, and atopic dermatitis often experience poor sleep due to several factors:

Increased Itching at Night

Body temperature naturally drops in the evening, leading to drier skin, which can exacerbate itching and pruritus.

Skin Sensitivity

Friction from fabrics, sweating, and heat can trigger flare-ups and discomfort.

Stress and Anxiety

Stress is a common trigger for eczema, psoriasis, and atopic dermatitis, and the frustration of sleepless nights can worsen symptoms.

Frequent Waking

Scratching during lighter sleep stages can lead to waking multiple times during the night, interrupting restorative sleep.

Top Tips for Better Sleep with Eczema, Psoriasis, and Atopic Dermatitis

Create a Soothing Sleep Environment

Keep It Cool and Calm: Maintain a cool, well-ventilated bedroom to prevent overheating, which can make itching and pruritus worse.

Declutter and Clean: Reduce allergens by keeping the bedroom tidy and dust-free.
Choose Breathable Fabrics: Use 100% organic cotton nightwear and bedding, which are soft, breathable, and hypoallergenic. Avoid synthetic fabrics that trap heat and moisture.

Invest in Quality Nightwear: Opt for 100% organic cotton PJ’s with flat seams and no labels. Or our Eczema specialist clothing with our innovative, integrated Scratch mittens which prevent skin damage from nighttime scratching. Explore eczema-friendly nightwear here.

Establish a Relaxing Bedtime Routine

Moisturise Before Bed: Apply emollients or creams for eczema, psoriasis, or atopic dermatitis 20-30 minutes before bed to allow absorption and avoid sticky skin.

Warm Baths: Take a lukewarm bath with an eczema-friendly or oatmeal-based product to soothe and hydrate skin.

Mindfulness and Relaxation: Practice deep breathing, progressive muscle relaxation, or light yoga to calm the mind and body before sleep.

Manage Itching and Break the Itch - Scratch Cycle

Hydrate Inside and Out: Drink plenty of water throughout the day to keep skin hydrated.

Keep Creams Close: Place moisturisers by your bed for quick reapplication if you wake up itchy.

Cool Down Quickly: Keep a fan, ice packs, or a damp cloth nearby to soothe sudden itching or overheating.

Protect Your Skin: Wear Eczema Gloves or Scratch Mitten T’s to minimise scratching damage while asleep. Find eczema-safe nightwear options here.

Follow Good Sleep Hygiene Practices

Stick to a Routine: Try to go to bed and wake up at the same time every day, even on weekends.

Limit Screen Time: Reduce blue light exposure from phones and tablets at least an hour before bed.

Avoid Caffeine and Sugary Foods: Especially in the afternoon and evening.

Dim the Lights: Create a calming atmosphere with soft lighting as you wind down for bed.

Reduce Stress and Anxiety

Stress is a known trigger for eczema, psoriasis, and atopic dermatitis, so managing it can improve both skin health and sleep quality:

Progressive muscle relaxation (PMR) is a stress-relief technique that involves tensing and then slowly relaxing each muscle group in the body, starting from the toes and working up to the head. It helps reduce physical tension, calms the mind, and improves sleep by promoting deep relaxation. PMR is often combined with guided meditation, breathing exercises, or practices like Yoga Nidra, which also focus on full-body relaxation and mental clarity.

Recommended Methods:

Yoga Nidra – A guided meditation practice that induces deep relaxation and is ideal for reducing stress and improving sleep.
Body Scan Meditation – Focuses on mentally scanning the body for areas of tension and releasing them.
Breathing Techniques – Practices like 4-7-8 breathing or box breathing complement PMR for deeper relaxation.

These methods are widely accessible via apps like Calm, Headspace, and Insight Timer for guided sessions.

Laugh Before Bed: Studies show watching something funny can increase melatonin production, aiding sleep.

Mindset Shift: Reframe your thoughts and practice self-compassion. Remind yourself that some rest is better than none.

Special Tips for Children with Skin Conditions

Children dealing with eczema, psoriasis, atopic dermatitis, and other chronic skin conditions, such as contact dermatitis and urticaria, frequently face greater challenges with sleep disturbances. Here are some practical and tailored tips to help improve their rest and comfort:

Stick to a Consistent Bedtime Routine: Establish a predictable routine that includes a warm bath, applying moisturiser or medicated creams, reading a bedtime story, and lights out at the same time each night. This structure can signal the body that it's time to wind down and prepare for sleep.

Cool Pyjamas and Bedding: Choose soft, breathable, and organic fabrics like organic cotton or bamboo to keep the skin cool and reduce irritation. Hypoallergenic bedding and eczema-friendly nightwear can prevent overheating and sweating, which often trigger itching. Shop eczema-friendly bedding for kids here.

Avoid Co-Sleeping: Encourage independent sleeping to help children learn to self-soothe without relying on parental presence. This independence can also reduce nighttime disturbances caused by movement and scratching.

Morning Sunlight Exposure: Exposure to natural light in the morning helps regulate the body’s circadian rhythm, promoting better sleep patterns. Encourage outdoor activities early in the day to reinforce this rhythm.

Minimise Allergens: Wash bedding and sleepwear at 60°C weekly to kill dust mites and remove allergens that can trigger flare-ups. Use fragrance-free detergents and avoid fabric softeners that may irritate sensitive skin.

Find out if Your Laundry Habits could be making your skin worse?

The Role of Fabrics: Why Organic Cotton is Best

Choosing the right fabrics can make a significant difference for sensitive skin prone to eczema, psoriasis, and atopic dermatitis:

Breathability: 100% organic cotton allows excellent airflow, preventing heat and sweat buildup that can trigger itching and irritation. Its moisture-wicking properties also help keep skin cool and dry, reducing discomfort overnight.

Chemical-Free Comfort: Organic cotton is grown and processed without harmful pesticides, fertilisers, or toxic dyes, making it a safer and gentler option for sensitive skin. This is particularly beneficial for people prone to allergic reactions, pruritus, and flare-ups.

Durability and Softness: Organic cotton features long, natural fibers that create a softer and smoother texture, minimising friction against delicate or inflamed skin. Its durability ensures that it remains soft even after multiple washes, providing long-lasting comfort.

Find out more about why what you wear effects your eczema

Final Thoughts

Skin conditions like eczema, psoriasis, and atopic dermatitis can make sleep challenging, but the right preparation and habits can make a world of difference. Focus on creating a calm, cool, and comfortable sleep environment, adopting a soothing bedtime routine, and prioritizing hydration and moisturization.

Remember, you’re not alone in your struggle. Small changes can lead to big improvements, so try a few tips and see what works for you.

Related Blogs You Might Also Find Helpful:

For more eczema-friendly tips, support, advice and the occasional offer why not join our Private Facebook Group Eczema Clothing Community