- Make sure your bedroom is the right temperature. Most people find they sleep better if the room is slightly cooler.
- Draw the curtains to keep the room dark. Light decreases levels of the hormone melatonin, which helps to induce sleep. When it's dark, you produce more melatonin and this helps you sleep better.
- Make sure your bed is comfortable and that you have clean, fresh bedding. Try to wash your bed linen with detergents that are sensitive to your skin.
- Keep an emollient next to your bed. So that rather than scratching when you wake up, you can apply a soothing cream.
- You may want to avoid wearing anti-scratch mitts in bed. These can make you too hot, causing you to itch more as heat aggravates the skin.
Rest from relaxationIf you are still struggling with restless nights, relaxation techniques can help.
Slowly, take a deep breath and count to 10. Hold the breath for a few seconds, then exhale and count to 10. Repeat five times, or until you feel calmer.
A meditation technique that can also help is to focus on a short word or phrase, for example “Sleep Calm”. Keep repeating this in time with your breathing. With practice, you’ll find it becomes easier and quicker for your mind to switch off and calm down.
Most people’s sleep patterns get back to normal eventually. So it's important that you give yourself time and don't become too worried. Becoming stressed about it can make it harder to re-establish your normal cycle of sleep.
Is sleep the only thing you are giving away because of psoriasis?The Give Nothing to Psoriasis section of this website may be able to help. Click the button below, or the ‘Give Nothing to Psoriasis’ tab at the top of the screen and you will find advice and guidance on how you can take back control and hold on to the parts of your life you’re giving away. This section also features videos from other people with psoriasis and GPs, which can support you to get the help you need.
Take a look around and learn how you can give nothing to psoriasis.
Give Nothing to Psoriasis
MAT-12434 Date of Preparation: October 2017