You’re not the only one up at night
If you have trouble sleeping when your psoriasis flares up, you're not alone. Up to 45% of people with psoriasis have some sort of trouble sleeping.1
Getting a good night's sleep is important for your physical and mental wellbeing, and these tips will ensure you sleep well:
- Make sure your bedroom is not too warm. Most people find they sleep better if the room is slightly cooler
- Draw the curtains to keep the room dark, and switch off your phone. Light decreases levels of the hormone melatonin, which helps to induce sleep. When it's dark, you produce more melatonin and this helps you sleep better
- Make sure your bed is comfortable and that you have clean, fresh bedding. Try to wash your bed linen with detergents that are sensitive to your skin
- Keep an emollient next to your bed. So that rather than scratching when you wake up, you can apply a soothing cream
- You may want to avoid wearing anti-scratch mitts in bed. These can make you too hot, causing you to itch more as heat aggravates the skin
Rest from relaxation
If you are still struggling with restless nights, relaxation techniques can help.
Slowly, take a deep breath and count to 10. Hold the breath for a few seconds, then exhale and count to 10. Repeat five times, or until you feel calmer.
A meditation technique that can also help is to focus on a short word or phrase, for example “Sleep Calm”. Keep repeating this in time with your breathing. With practice, you’ll find it becomes easier and quicker for your mind to switch off and calm down.
Most people’s sleep patterns get back to normal eventually. So it's important that you give yourself time and don't become too worried. Becoming stressed about it can make it harder to re-establish your normal cycle of sleep.
The best trick for sleep is talking to your doctor
If your symptoms are keeping you up at night, the most important step you can take is to make an appointment to talk to your doctor. If you're not sure where your local doctor is, use the NHS GP finder (UK Only). Tell them how your sleep is being affected by your symptoms and they may be able to adjust your treatment to better manage your night-time psoriasis symptoms.
Go to Helping you talk to your doctor for helpful advice on getting the most out of your doctor's visit.