The contents of this website are not intended to be medical advice.
Please see your healthcare professional
with any specific questions about your condition and / or treatment.
Sleep and atopic dermatitis
We all know the difference a good night’s sleep makes! The difference we
feel, both physically and emotionally after a night’s deep rest, compared
to a night spent tossing and turning, can be huge. This feeling is also
reflected in other, less subjective, measures of health, with sleep being
absolutely essential to our living a healthy and happy life.
Atopic dermatitis can create a challenge to sleeping well, due to the
chronic, itchy and inflamed skin symptoms. The intense itching is often
worse at night, leading to frequent awakenings and difficulty falling
asleep, which is compounded by increased skin dryness at night and changes
in body temperature and cortisol levels. Thankfully there are actions we
can take to improve our sleep.
How to improve sleep: Tips for better sleep
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:
1. Enjoy morning light outdoors
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.
2. Sleep in total darkness
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.
3. Ditch the tech before bed and get the temperature right
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.
4. Stick to a sleep routine
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.
5. Avoid caffeine in the afternoon
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 2.00 pm 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.
6. Practice meditation
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.
7. Avoid drinking alcohol in the evenings
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
9. Getting a good night’s sleep with atopic dermatitis
Improving sleep with atopic dermatitis often requires a combination of
strategies tailored to your specific triggers and symptoms. Experimenting
with these tips can help you find a routine that works best for you.
Reduce potential allergens
Your bedroom is a source of potential allergens and environmental
triggers. To limit your exposure, give the room a thorough clean on a
regular basis, from the walls and floors, through all of the soft
furnishings and floors. When choosing a bedroom, or redecorating one,
consider limiting potential sources of allergens and difficult to clean
areas – for example hard floors such as wood or tile will harbour fewer
allergens than carpets, and closed cupboards fewer than open shelves.
To remove possible triggers, air your bedroom each day by opening the
windows for 15 to 30 minutes each day, though keep an eye on the weather
forecast and skip airing the room on days with high pollen counts. To
further reduce potential allergens, wash bedding once or twice a week
using non-irritant (hypoallergenic) and fragrance-free detergent, and
thoroughly clean the bedroom, including the curtains and mattress.
Choose gentle fabrics
When choosing bedding, opt for breathable natural fibres, ideally 100 %
cotton, as these are gentle on the skin and easy to wash at a high
temperature (essential to remove those potential environmental triggers).
Specific anti-allergy covers are also available. For duvets however, do
consider synthetic options, as natural feather-down duvets can trigger
atopic dermatitis for some people.
Similar to your bedding, wear soft, breathable clothing at night to reduce
friction or irritation, such as lose fitting cotton pyjamas. If you are
suffering skin damage from scratching whilst asleep, you could consider
wearing soft cotton gloves.
Moisturise just before bed
Apply a thick, fragrance-free emollient immediately before bed to lock in
moisture and reduce dryness, and keep moisturisers nearby during the night
to reapply should you wake up due to itching.
Take a lukewarm bath
Taking a lukewarm bath before bed can help to sooth the skin and help you
to fall asleep. You could add oatmeal or baking soda to the bath to
further sooth the itching, and moisturise immediately after bathing to
trap moisture in the skin (soak and seal).
Humidify?
Dependent on the time of year and the internal environment of your home,
you could consider using a humidifier to prevent dry air wicking moisture
from the skin, to keep moisture locked into the body, and to reduce
itching.
Elevate your head
If you experience facial atopic dermatitis, try elevating your head with
an extra pillow during the night, as this can help reduce swelling and
facial atopic dermatitis.
Keep a sleep diary
In a similar way to a symptom diary, a sleep diary can help you track changes and identify patterns to
improve your bedtime routine and overall sleep. Consider jotting down an
entry each day to capture:
Daytime factors: such as whether or not you exercised, how stressed you
feel, caffeine or alcohol intake, how heavy your evening meal was
Bedtime routine: including whether you bathed before bed, what you wore,
emollients used, the temperature in the bedroom
How you slept: did you wake in the night, how many hours sleep did you
get, how rested do you feel in the morning
Always consult your healthcare professional if you are experiencing
symptoms such as snoring, waking up with a headache or feeling tired during the
day.
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