Top tips for getting a good night’s sleepIf you have trouble sleeping when your psoriasis flares up, you’re not alone. But getting a good night’s sleep is important.
Lack of sleep can increase the likelihood of you feeling stressed, anxious or depressed. And, as well as affecting mood, not getting enough sleep can interfere with many other aspects of your life, from work and socialising to sex and relationships.
Prepare wellThe good news is, there are lots of simple things you can do:
- 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 you 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. Avoid washing bedding in detergents that may worsen the skin.
- Keep an emollient cream next to your bed. So that, rather than scratching when you wake up, you can apply a soothing cream.
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 breathIf you do have a restless night and become frustrated at not being able to sleep, try a few relaxation techniques. Meditation and visualization techniques have helped many people so it might be worth a try.
Another tip is to set aside 20-30 minutes of ‘worry time’, a couple of hours before going to bed when you write down all your concerns. Recording your worries in this way stops them going round and round in your head and keeping you awake. Seeing them on paper may also help put things in perspective.