This article shares insightful strategies for improving sleep quality, particularly for those with eczema, and also highlights the importance of creating an environment conducive to sleep.
- Eczema often disrupts sleep, leading to exhaustion and potentially triggering flare-ups.
- Choosing a room with a consistent temperature and adopting a minimalist decorating approach can improve sleep quality.
- Bed and bedding selection and temperature control are crucial in creating an eczema-friendly sleep environment.
- Maintaining a regular sleep routine and keeping a sleep diary can help identify factors affecting sleep.
Sleep not only revitalizes the body but also refreshes the mind, preparing you for the next day’s challenges. For those living with eczema, however, achieving a good night’s sleep can be difficult due to discomfort and itching. Therefore, creating an eczema-friendly sleep environment can be beneficial. Let’s explore some ways to obtain restful sleep as someone with eczema, based on an article published on the National Eczema Society’s website, www.eczema.org.
Choose the Best Bedroom
If possible, choose a bedroom with a steady temperature throughout the day. Avoid rooms that get excessively heated by the sun, especially in the morning or late afternoon. This consistency in temperature can provide a more comfortable sleep environment, particularly for those suffering from eczema.
Create an Eczema-Friendly Sleeping Environment
To create the perfect sleep environment, begin with a deep clean. Remove and wash soft furnishings, clean the room thoroughly, and maintain a minimalist decor to reduce potential triggers. When it comes to bedroom materials, hard flooring and metal or wooden blinds are easier to keep clean than carpets and curtains.
Selecting the right bed and bedding is essential, too; for instance, the Sleep Council recommends changing mattresses every seven years to avoid accumulating irritants like dust mites. Also, using 100% cotton bed linens and anti-allergy protective covers can help improve the sleep experience.
Maintain Temperature Control
Controlling body temperature can be a challenge for people with eczema. To ensure a comfortable sleep, consider using larger or multiple duvets and maintaining a cooler bedroom temperature (16–18°C, or, 61–64°F).
Commit to a Consistent Sleep Routine
Establishing a regular sleep routine, including applying an intensive emollient before bed, can also contribute to a better night’s sleep. For those who scratch in their sleep, the use of tubular bandages or night-time garments can provide an extra layer of protection and keep the skin cool, reducing itching.
Keep a Sleep Diary
Maintaining a sleep diary can help identify patterns and factors affecting your sleep quality. Include details like your bedtime routine, room temperature, treatments used, and stress levels. In addition, videoing yourself sleeping might provide insights into your sleep position, triggers for scratching, and movements during sleep.
Good sleep is important for overall health, and the struggle to get good-quality sleep can be even more significant for individuals with eczema. By making your bedroom more sleep-friendly, managing the temperature, and keeping a regular sleep schedule, you can greatly improve your sleep quality. Keeping track of your sleep habits in a diary can also help you determine what works best for you.
Source:
Lambert, A. (2021). Sleep and eczema. National Eczema Society. https://eczema.org/information-and-advice/living-with-eczema/sleep-and-eczema/
