Taking care of yourself while living with psoriasis is challenging, particularly when obtaining enough restful sleep. It's normal to have trouble sleeping sometimes. According to a study published in Reumatologia in 2018, 58 percent of people with psoriasis had trouble sleeping. Eighty-five percent of psoriatic disease patients reported sleeping difficulties in a 2019 study published in Dermatology and Therapy. You may get better sleep using the following methods below.
Fight The Itch
According to Dr. Dana Marshall, itching is the leading cause of disturbed sleep in psoriatic patients. Patients suffering from severe itching may find it difficult to fall asleep or awaken many times each night. Itching is also prevalent throughout the night. Nobody knows why this is, but it may have something to do with the fact that when individuals are asleep, their minds are at ease, and they are better able to focus on their symptoms. The lack of sleep will impact the next day.
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Marshall recommends reevaluating your current psoriasis therapy as a starting step toward better sleep. Ask your dermatologist about different treatment choices if your flare-ups are itchy or disruptive to your daily life. It has been speculated that antihistamines might aid in alleviating itching. Why? She has an idea that being fatigued could aid in sleep.
Narrowband UVB phototherapy is one of the most effective therapies for psoriasis, along with topical medications, oral medications, biologics, and topical medications.
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Reduce Scaling
Psoriatic dandruff also causes scaling, which prevents you from getting comfortable at night. Some patients are more aware of flaking and scaling when their skin glides under the covers. Scales may be reduced with the use of a specialized treatment plan.
Marshall recommends washing the skin at night to remove excess oil and scales and then patting it dry before using any topical treatments. Wrap or encase the heaviest scales in plastic.
Cool Down At Bedtime
If you choose a topical treatment for your psoriasis, it is best to use the steroid cream before bed. If inflammation is causing your body temperature to fluctuate, you could benefit from a skin cool-down.
Itching is exacerbated by inflammation; a cold shower, a cool compress, and a fan may help. You may enhance the cooling effect of menthol topicals like Sarna by chilling them beforehand.
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Practice Good Sleep Hygiene
You may find that if you adopt more positive habits before bed, you sleep better at night. The most comfortable temperature for sleeping is between 60 and 72 degrees Fahrenheit.
Preferably, keep your dinner light and protein-rich. Try going for a brisk walk or jogging for an hour before bed, but don't overdo it. Wear breathable cotton pajamas to wick away sweat and keep you dry and cool, or sleep naked.
Manage Stress
Psoriasis has been linked to sleep disturbances; however, no research has examined whether or not insufficient sleep contributes to psoriasis outbreaks. Stress has been linked to psoriasis in several studies.
Sleep deprivation puts extra stress on your body. Lack of sleep may exacerbate symptoms while practicing meditation, deep breathing techniques, going for regular workouts, and taking care of oneself every day may help reduce stress and its potential inflammatory effects.
Reducing stress with activities like yoga, reading, spending time in nature, or journaling might help you get a better night's rest.
You might consider a sleeping pill or melatonin if you've tried everything to improve your sleep and still can't go to sleep or keep from waking up.
While there are no known significant interactions between psoriasis medications and sleep aids, it is always best to double-check with your doctor. You might get advice on how to sleep better from your doctor. Ideally, psoriasis would be treated, and you won't need sleep aids.
