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People with psoriasis can experience sleep problems. Itching and pain can lead to poor sleep, and poor quality sleep can lead to exhaustion and stress, which can make psoriasis symptoms worse.
Sleep is crucial for the maintenance of good health as during sleep, our bodies begin to reduce inflammation which can contribute to psoriasis. Sleep can also help to reduce stress, anxiety and depression which are feelings that people with psoriasis have reported.
Sleep may be affected by worry, stress, anxiety, illness, and many other things, but the good news is there are simple things to try, based on research, to help you sleep well. Below are some tips to help you get a better night’s sleep:
Natural sunlight helps to regulate the production of the sleep hormone melatonin, which is synthesised and released during periods of darkness.
When you are exposed to sunlight in the morning, it can help your body to release melatonin, which can make it easier for you to fall asleep at night. Try to get outside for at least 15-30 minutes every morning to take advantage of natural light.
Try sleeping in complete darkness, ideally where you cannot see your hand held up in front of your face. Some people find using an eye mask or blackout blinds conducive to better sleep.
Exposure to bright light and particularly the light emitted by your phone can suppress melatonin which is the chemical released by our bodies at night and helps us to sleep. Try keeping electronic screens out of the bedroom. If you cannot go cold turkey, try putting the phone into ‘night shift’ mode to establish a warmer light.
Our core body temperature drops during sleep, so keeping your bedroom cool can make your environment more conducive to good quality sleep. For a night of deep and restful sleep, the ideal temperature in the bedroom should be between 15°C and 20°C. Everyone has a slightly different sleep environment preference, so you can play around to find the best temperature that suits your body.
No doubt there will be times that life interferes with your sleep routine but try sticking to similar bedtimes and wake-up times even at weekends.
As a guide, most people need around eight hours sleep a night. Decide how much you feel you need and subtract that from your planned wake-up time and go to bed then. Stick to this plan for at least ten days, including weekends, and avoid sleeping in. If you are finding it difficult to go to bed earlier, try making small adjustments like going to bed 15 minutes earlier every few days until you reach your ideal bedtime.
If you are having trouble sleeping, it is a good idea to restrict caffeine to the mornings as you may be sensitive to it. As a rule of thumb, cut caffeine after 2.00pm and substitute with decaffeinated coffee, herbal teas or water and see how you respond. Some people might need to stop having caffeine earlier. Experiment to see what works for you.
Settling your mind through meditation can increase levels of the sleep hormone melatonin in your body and lead to improved sleep.
Basic meditation can help to improve your sleep. This involves sitting in a comfortable position where nothing can disturb you. Make sure that the place where you are going to meditate is not going to produce any noise. It is advisable to darken the room, close the door, turn off the mobile phone to be in complete silence, and meditate properly.
Try taking slow, controlled, and deep breaths for 10 to 15 minutes. Concentrate all your attention on the breath, on the inhalation, and exhalation. You can mentally say to yourself, “breathe in, breathe out.” Breathe deeply. You should try to keep your mind blank, and if at any time you notice that thoughts interrupt your meditation, return your focus to the breath.
Many people think alcohol helps them sleep, but in fact it is much more likely to disrupt good sleep than to improve it. You might fall asleep more quickly, but, as the alcohol wears off, it can cause you to wake up. Alcohol is also a diuretic which is a substance that increases the amount of urine you produce, so you are likely to be up in the night going to the toilet, causing even more sleep disruption. Therefore, try not to drink alcohol four hours before bedtime, as previously mentioned.
Exercise and a healthy diet can help to improve your sleep. Head over to the ‘Nutrition and psoriasis’ and the ‘Keeping active with psoriasis’ sections within this online content for more support.
Some people diagnosed with psoriasis cannot sleep because of itching and burning, which can make it hard to get comfortable enough to fall asleep. Some of the following tips can help.
It can help to write down some of the things you might do to improve your sleep. If the activity is not improving your sleep, replace it with an alternative.
Always consult your healthcare professional if you are experiencing symptoms such as snoring, waking up with a headache or feeling tired during the day.