Get Better Night Sleep Naturally
Get better night sleep naturally as a psoriasis sufferer is essential. People who have a condition such as psoriasis may have difficulty resting at night. According to the statistics, psoriasis and lack of sleep go together in more than half of those affected.
Scratching the skin while you sleep can cause the spread of disease manifestations on healthy parts (Kebner’s phenomenon) and in this way it aggravates the general condition of the sufferer. In addition, a shortage of sleep interferes with the proper functioning of the nervous system. In turn, this stress of the body causes the exacerbation of psoriasis.
As a result, patients fall into a harmful pattern. The more serious the form of the disease, the less sleep the sufferer will have and the more the disease progresses. Despite the fact that it is impossible to completely cure psoriasis, there are very effective routines that one can follow to slow down the progress of the disease, even when you are dealing with psoriasis and sleep.
Causes that disrupt the healthy sleep of a person with psoriasis
Nocturnal itching and psoriasis
The symptoms of psoriasis, especially itching, occur both at night and throughout the day. But sleep is an action in which self-discipline is greatly reduced. Thus, it is impossible to avoid scratching the itchy areas of the skin, as it will be possible while you are awake. This can lead to plaque trauma, which causes little bleeding and the onset of new flaring. Plus, you can soil your clothes and bed sheets with blood stains.
Psoriasis and sleep apnea
A number of studies have been carried out to help recognize potential issues linked with psoriasis, psoriatic arthritis and quality of sleep. Those with psoriasis and sleep disorders should take special note to the following symptoms: difficulty in falling asleep and problems while asleep, night-time awakenings, snoring, daytime sleepiness, restless leg syndrome, lack of air, and shortness of breath.
Most of these signs may signal a possible sleep apnea. Apnea is a kind of sleep complaint that is characterized by breathing pauses, in addition to delayed breathing or a weak breathing during sleep. As claimed by existing records, nearly 40% of patients suffering from psoriasis also suffer from sleep apnea.
Depression and psoriasis
Most researchers have revealed a link between sleep disorders and depression. Depression can be generated by a variety of elements, which includes a condition such as psoriasis. In the event that you are depressed, this can be the main reason for your sleep problems. Follow your health every day if necessary, and get an appointment with a physician if need be to comprehend what triggered your unfavorable emotional condition.
How to get better night sleep naturally for people with psoriasis
Psoriasis and a shortage of sleep are directly related to relapses and worsening of the disease, along with the deterioration of the general condition of the body. On the other hand, a good night sleep favors the restoring of strength and truly encourages the natural healing of psoriasis. Here are some simple tips that can dramatically improve your sleep:
Respect a good rhythm of sleep
You must respect your sleep pattern even over weekends. Physicians prescribe lying down and getting up more or less at the same time every day, as well as on the weekend. This will regulate your inner clock. Avoid sleeping during daytime. In case you absolutely want to have a snooze during day, Make sure that your sleep must be short (an hour at most), and not too close to the evening.
Prepare your sleep
Ascertain that the temperature of your room is appropriate. A great number of dermatologists agree that it is better to sleep in a cool room than in one with the temperature that is above standard. It is advisable to aerate the room before going to bed. Fresh air significantly helps sleep better.
Use blinds, shutters and/or curtains to darken the room. The light decreases the amount of melatonin hormone, which contributes to your sleep. In a dark room, your body creates even more melatonin, which gets you to enjoy a better sleep.
Make sure your bed is cosy and that your bed linen and nightwear are neat. Avoid washing your clothes with products that may cause skin irritation.
To fight against insomnia, disconnect all electronic devices or leave them in another room of your home. If you are hypersensitive to noise, use earplugs while you sleep.
Keep your moisturizer near the bed. If you wake up suddenly at night because of itching, you can apply this cream to itchy areas.
Tips for sleeping well with psoriasis
Before going to bed, it will be useful to take a bath. It’s a good way to calm down and relax. The water should be lukewarm and by no means hot. The optimum temperature is between 33 to 37.5 degrees Celsius / 91 to 99.5 degrees Fahrenheit. Consider adding Dead Sea salt in your bath. That’s excellent for most skin disorders, and extremely relaxing too. The duration of these procedures should be limited and should not exceed 30 minutes at a frequency not exceeding three times a week.
Hydration and protection
Regular skin care with gentle cleansing and regular hydration help to relieve itching. Maintaining a balanced hydration of your skin will significantly reduce a lot of the symptoms of the disease. It is important to choose a quality moisturizer without aggressive additives. The moisturizer should be applied to your skin immediately after a shower or bath. To avoid scratching the affected areas during sleep, prefer to wear the clothes that cover the skin lesions well or put on soft cloth gloves before going to bed. It’s also a great way to preserve the beauty of your hands.
Practice the breathing exercises
If you wake up often enough during the night and afterwards find it hard to fall asleep or cannot sleep, try using the relaxation methods. The breathing exercises and meditation have already helped a lot of people.
To stabilize your breathing before going to bed, you can try a very simple exercise:
Slowly inhale deeply by counting from 1 to 10. Hold your breath for a few seconds, then exhale slowly, counting from 10 to 1. Repeat this breathing exercise in at least five times to feel calmer.
Clear your head
If because of anxiety you cannot fall asleep, it is important to get rid of your concerns. This will make you fall asleep more easily and sleep well in general. If you experience such difficulties, it is recommended that you make a list of your unresolved issues before going to bed. In this way, you will free your mind of negative thoughts.
The next morning, you will get enough rest to solve these problems. If your state of anxiety or depression does not go away, you should contact a specialist for professional help. The therapist can give you recommendations adapted to your case.
Many studies show that outdoor exercise can help fight insomnia. Talk to your doctor before starting all kinds of physical exercises. Lend your intention to aerobics, athletic walking, jogging, swimming or cycling. Once your doctor approves the discipline that’s right for you, do this sport at least 30 minutes five times a week. Some doctors recommend to sufferers of psoriasis and lack of sleep to include 15-minute stretching exercises. The key is not to do physical activity just before going to bed, this can lead to sleep problems and worsen the process of falling asleep.
Other relaxation techniques
In addition to relaxing baths, yoga or meditation, there are many other ways to relax before going to bed. You can drink a cup of hot herbal tea, listen to soothing music or read a good book. Warning: if you want to drink a hot drink to relax, do not drink it just before going to sleep, because your sleep will be disturbed not by the manifestations of psoriasis on the face, but by the will to go to bathroom.
Dermatologists recommend choosing soft cotton clothes to sleep better. It turns out that cotton does not rub your skin and therefore does not irritate areas affected by psoriasis. On the other hand, synthetic and artificial fabrics can cause itching and painful sensations, which in turn can wake you up or make your sleep disturbing. In addition, cotton is considered the most breathable fabric that maintains optimal body temperature during sleep.
Do not abuse …
Alcohol can disturb your sleep, especially if you consume alcoholic beverages shortly before going to bed. Therefore, you should prefer plain water or light tea. Do not eat hard-to-digest food and avoid large portions before going to bed. Undigested food makes it difficult to transition to sleep, especially if you eat foods that contain a lot of sugar. On the other hand, it is not advisable to go to sleep on an empty stomach, because you can wake up at night because of hunger. Try to avoid drinking coffee and eating foods that contain caffeine in the afternoon.
Say no to the cigarette
There are a multitude of reasons why people who suffer from psoriasis and lack of sleep should not smoke. In addition to obvious risks like cancer and cardiovascular disease, smoking can make your psoriasis worse. It can also make your sleep worse, especially if you smoke at night.
Often, the complex treatment of psoriasis and lack of sleep in patients may include taking antihistamines. Some antihistamines have a calming effect and help to fall asleep more easily. But before taking these medications, be sure to consult your doctor.
Thanks for reading
If you know of any way to get better night sleep naturally that proves to be successful and would like to share your experience with us, you are welcome to do so here below. Any questions? Please use the box below and I, or someone, will respond as soon as possible. If you are creating your own psoriasis home remedies that work, please do share them with us. Also feel free to share this socially. I will be very much appreciate it!
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