Patients with psoriasis often suffer from a lack of sleep due to itching and scratching. Indeed, studies have shown that patients with psoriasis are more likely to be affected by obstructive sleep apnea or restless leg syndrome. However, certain measures can be adopted to alleviate these symptoms and regain quality sleep.
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How to sleep better with psoriasis?
Summary
- Advice #1: Relax before going to sleep
- Advice #2: Wear suitable clothing
- Advice #3: Maintain your skin before going to bed
- Advice #4: Keep a soothing lotion near the bed
- Advice No. 5: Refresh Your Bedroom
- Advice #6: Take Care of Your Diet
- Source
Published September 21, 2023,
updated on February 20, 2024,
by
Manon, Scientific Editor
—
3 min read
Advice #1: Relax before going to sleep.
Advice #2: Wear suitable clothing.
Instead, choose clothing in which you are comfortable and prioritize those made of cotton, silk, or silver fiber, which help to soothe itching and irritation.
Advice #3: Maintain your skin before going to bed.
Establish a nightly routine that properly hydrates the skin while soothing it. For your daily cleansing, opt for a mild soap without drying or harsh elements. When it comes to shampoo, choose a natural product that poses less risk of irritating the scalp. Ensure that the formulation is "clean" and "natural", particularly free of fragrances. Indeed, these tend to exacerbate itching.
Advice #4: Keep a soothing lotion near the bed.
Keep a soothing lotion or cream next to your bed. Apply it directly as soon as itching begins. This will prevent you from scratching, getting up, and thus disturbing your sleep cycle.
Advice No. 5: Refresh Your Bedroom.
Keep your room at a sufficiently low temperature, not exceeding 64°F. In this way, you will improve your ability to fall asleep and limit nighttime awakenings. In the case of a warm room, consider airing it out for about 15 minutes before going to bed. Furthermore, it has been suggested that a dry air induces the synthesis of epidermal DNA, the increase in keratinocyte proliferation, and markers of inflammation. To remedy this, use a humidifier, thereby maintaining a good level of humidity.
Advice #6: Take Care of Your Diet.
Gluten, the sugar, caffeine, the alcohol are known to promote inflammation. Therefore, banish wheat and its derivatives, malt, barley as well as certain processed foods in favor of fiber. In the evening, prefer foods rich in tryptophan. This amino acid promotes the production of the sleep hormone: melatonin. Whole rice, the dairy products, fish are all foods rich in tryptophan.
Source
GUPTA M. A. & al. Psoriasis and sleep-disorders: A systematic review. Sleep Medicine Reviews (2015).
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