6 Tips to Sleep Better When you Have Psoriasis

Many of you experience sleep deprivation at one point or another in life. Not only will it make it difficult to get through the entire day, but it will also increase stress levels. As a result, there will be a deep impact on your mental health. If you have Psoriasis, especially psoriatic arthritis, you definitely have trouble getting the necessary sleep every day. 

Clinical researches show that chronic autoimmune conditions like Psoriasis can interfere with your sleep. Even if you fall asleep, you will wake up during the night due to skin itching and inflammation. So it would help if you learned about the ways that will help you to overcome sleeplessness.

1. Set the stage for sleeping

Ensure that the bedroom is conducive to sleep peacefully. Maintain a moderate temperature in the house, which will help in soothing the itchy skin. The vicious cycle of wakefulness sparks skin inflammation as it is the chief link between Psoriasis and sleep disturbance. 

• To fight insomnia, you can buy eye masks and earplugs that help to fall asleep faster. 

• Turn off all the lights to soothe the eyes.

• Choose the right mattress that will fit your body type and provide the necessary support. 

• Using a waterbed can be a better option if you have psoriatic arthritis. It provides some relief to the aching joints as you move on the bed.

2. Maintain a sleeping schedule

Maintaining the circadian rhythm in your body will help a lot to sleep better. Set the body clock in such a way that you will feel sleepy at the same time every day. Start with going to bed at a particular time every night and wake up at a specific time every morning. No relaxation should be there for the weekends as setting the biological clock of your body is crucial. 

If you take medicines for Psoriasis, then you must talk to your physician to know the best time for medicine intake. The medicines should not interfere with your sleep at any cost. You can also take some medicines for itching to soothe your body and help you get some sleep. 

3. Add exercise sessions

Various clinical researches show that regular exercises, especially outdoors, can go a long way in fighting against insomnia. But you may always go for a skin condition free consultation before beginning the exercise program. Once the doctor gives you the green signal, you should start a planned regime that should include at least 30 minutes of your time every day. 

Fruitful exercises include regular aerobic exercises like swimming. Walking or biking. Add some stretching exercises to your routine, and you will be overwhelmed to see that the difficulty of falling asleep is waning off slowly. But don’t try to exercise just before going to sleep, thinking that your body will support sleeping. Being tired. The result can be just the opposite, as exercise cause the release of adrenaline that will never let you sleep off immediately.

4. Relax before sleeping

There should be a proper mindset before sleeping. Yoga and meditation are effective relaxation procedures that will help you cool down the nerves and sleep calmly. Coping with the psoriasis symptoms can be overwhelming, which is why you should try having some milk before sleeping, listen to some soothing music, and read some book that has no negative thoughts.

• Just don’t drink the warm beverage at bedtime. It will worsen sleeplessness. 

• Too much fluid intake before hitting the bed is a bad idea, for even if the psoriasis symptoms do not keep you awake, the need to urinate will definitely break the sleep.

5. Wear proper nightdress

Comfort is the ultimate key to a good night’s sleep. It is always better to slip in cotton sleepwear as when it rubs against your skin, and it will not enhance the itching. Itching skin can cause irritation and pain that can wake you up. And once you are awake, the trouble is to go to sleep again. As cotton is the most breathable material, you can stay cool, and the fabric won't trigger itching.

6. Timely moisturization

As doctors have proved the link between psoriasis and sleep disturbance, they have also suggested myriad ways to control the flare-ups and minimize sleeplessness. As you know, keeping the skin moist is one of the primary medications for Psoriasis. So before bedtime,e it is mandatory to apply some soothing, moisturizing lotion.

Try to apply some thick and greasy moisturizer that will be more helpful to retain the moisture in the skin. For moisturizing the psoriasis plaques on your feet and hand, you need to slip on cotton socks and gloves before sleeping. It will prevent rubbing off the emollients.

And finally, it is high time to quit smoking or drinking before bedtime. Alcohol and tobacco can disrupt your sleep. Instead, have some light snacks before bedtime so that hunger pangs don't wake you suddenly.