Dr Haroon Ahmad
Eczema and Sleep: Creating the Perfect Sleeping Conditions.
Explore the relationship between eczema and sleep, and learn tips for better sleep and eczema management.
What We'll Cover - Eczema and Sleep.
Key Takeaways
Eczema flare-ups can be triggered by poor sleep, making it essential to optimize your sleep environment.
Select hypoallergenic, feather-free, synthetic fibre-free bedding to prevent skin irritation.
Limit your intake of caffeine, particularly later in the day, to improve your sleep quality.
Keep exercise sessions to early parts of the day to avoid sleep disruption.
Consider the use of anti-histamines if sleep issues persist despite other adjustments.
Introduction Eczema and Sleep
Eczema and sleep are closely linked, as sleep is crucial for day-to-day functioning, and poor sleep can trigger eczema flare-ups. Nearly 30% of people don't get enough sleep, and for eczema sufferers, achieving quality sleep can be even more challenging due to itching and discomfort.
However, you can take steps to improve your chances of a restful night's sleep. Here are our tips on enhancing your sleep when dealing with eczema…
Optimise Your Sleeping Environment
Bedrooms should be cool, dark, and tech-free spaces. Our sleep cycles are wired to recognise darkness, so mobile phones/gadgets/other gizmos can disrupt this.
Instead, try to get into the habit of putting any electronic devices aside 30-60 minutes before trying to sleep. Yes, you heard that right. #bringbackthebooks
Keeping rooms cool and well-ventilated is also essential. To achieve this, try switching to 100% cotton bedding sheets and low-tog duvets to prevent overheating. The tog of a duvet just means how much heat it keeps in, so the lower it is, the less you'll overheat!
Choose Your Bedding Wisely
Your bedding can have a significant impact on your eczema. So aside from using a low-tog duvet, you'll want to buy hypoallergenic bedding. To prevent skin irritation, you’ll also want to avoid any pillows with feathers or made from synthetic fibres.
Limit Caffeine Intake
Caffeine can be found in everything from coffee to tea and even some chewing gums, and it can take 4-6 hours to wear off! This means that your 5pm cup of tea may very well be keeping you up at night, affecting your eczema and sleep quality.
Stop Exercising Late
Exercise is excellent, but it might be affecting your sleep and eczema. It’s been shown to release endorphins, which can make it challenging to begin the sleep process. So if you can, try to get your exercise in nice and early.
Avoid Your Bed
If you can’t sleep, avoid your bed as much as possible. Our brain associates certain places with sleep, so if you're not managing to sleep for more than 10-15 mins, hop straight out of bed and take a seat elsewhere. This habit helps your brain associate sleep with your bed, allowing you to wind down when it's time to sleep.
Use Anti-histamines
If you’re still having problems with sleep despite doing all the right things, you might want to consider anti-histamines. These medications stop the release of a chemical called histamine, which can help with eczema and sleep.
In summary, managing eczema and sleep involves optimizing your sleeping environment, choosing the right bedding, limiting caffeine intake, avoiding late-night exercise, staying out of bed when not sleeping, and considering anti-histamines if necessary. Incorporate these tips into your routine for better sleep and improved eczema management.
