Top tips for getting a good night’s sleep
If you have trouble sleeping when your psoriasis flares up, you're not alone. Getting a good night's sleep is important for your physical and mental well-being and the following tips will ensure you sleep well:
How to prepare well
- 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 use detergents to wash your bed linen 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 as these can make you too hot, causing you to itch more as heat aggravates the skin.
Most people's sleep patterns get back to normal eventually, and becoming stressed about it can make it harder to re-establish your normal cycle of sleep.
Take a deep breath
If you do have a restless night and become frustrated at not being able to sleep, try a few relaxation techniques. Slowly, take a deep breath and count to 10. Hold the breath for a few seconds, exhale and count to 10. Repeat five times, or until you feel calmer.
You can also distract yourself with meditation. One of the easiest ways to meditate is to focus on a one or two syllable word – for example: SLEEP CALM. Keep repeating this in time with your breathing. With practice, you'll find that it becomes easier and quicker for your mind to switch off and calm down.
Finally, it's important that you give yourself time and don't become too worried. Most people's sleep patterns get back to normal eventually and becoming stressed about it can make it harder to re-establish your normal cycle of sleep.
UK/IE 2013b/00075, Date of prep: April 2015