The Role of Sleep in Managing Psoriasis Symptoms

Can Better Sleep Help Reduce Psoriasis Flare-Ups?

You toss and turn all night, struggling to get comfortable. Your psoriasis is itchy, burning, and impossible to ignore. The next morning, you wake up feeling exhausted—and to make things worse, your psoriasis looks redder and more inflamed than before.

If this sounds familiar, you’re not alone. Studies show that people with psoriasis are more likely to have sleep disturbances, and poor sleep can worsen inflammation, making flare-ups more frequent. But here’s the good news: improving your sleep can help calm your immune system and reduce psoriasis symptoms.

In this guide, we’ll explore:
✔ How sleep affects psoriasis
✔ Why psoriasis can make sleeping difficult
✔ 10 science-backed tips to improve sleep and reduce flare-ups

The Link Between Sleep and Psoriasis

Psoriasis is an autoimmune disease, meaning the immune system overreacts and causes inflammation, leading to scaly patches, itching, and discomfort. Sleep plays a huge role in controlling inflammation, and when sleep is poor, psoriasis gets worse.

How Lack of Sleep Worsens Psoriasis

🚨 Increases inflammation: Sleep deprivation raises stress hormones like cortisol, making psoriasis flare-ups more frequent and severe.
🚨 Weakens the immune system: Your body repairs and regulates immune function during sleep. Less sleep = weaker immune defense = more flare-ups.
🚨 Triggers emotional stress: Poor sleep can lead to anxiety, depression, and stress, all of which are known psoriasis triggers.

💡 Pro Tip: If you notice your psoriasis is worse after sleepless nights, improving your sleep routine could be a game-changer in your psoriasis management.

Why Psoriasis Can Make Sleeping Difficult

People with psoriasis struggle with sleep more than the average person, and the condition itself can make it harder to rest. Here’s why:

😖 Itching at Night: Many people report that their psoriasis itches more at night due to lower cortisol levels and increased skin dryness.
🔥 Pain & Discomfort: Inflamed plaques can feel hot, sore, or irritated, making it tough to find a comfortable sleeping position.
💭 Stress & Anxiety: Worrying about psoriasis, flare-ups, and social interactions can keep your mind racing, preventing restful sleep.
🌡 Overheating: Wearing the wrong pajamas or using heavy blankets can trap heat and worsen itching.

The solution? Creating a psoriasis-friendly sleep routine that helps reduce itching, promotes relaxation, and supports deep sleep.

10 Sleep Tips to Reduce Psoriasis Flare-Ups

1. Keep Your Bedroom Cool & Comfortable

🛏 Why It Helps: Overheating increases itching and makes flare-ups worse.

✔ Set the room temperature to 60-67°F (15-19°C) for optimal sleep.
✔ Use light, breathable bedding made from cotton or bamboo.
✔ Avoid heavy comforters that trap heat.

💡 Pro Tip: A cool, dark bedroom helps lower body temperature, making it easier to sleep itch-free.

2. Moisturize Before Bed

🧴 Why It Helps: Psoriasis-prone skin dries out overnight, increasing itching and scaling.

✔ Apply a thick, fragrance-free moisturizer before sleeping.
✔ Use coal tar or salicylic acid treatments to reduce plaques overnight.
✔ Keep a hydrating mist or moisturizer by your bedside for quick relief.

💡 Pro Tip: Nopsor’s natural psoriasis treatment with coal tar and salicylic acid helps soothe and reduce scaling overnight. Learn more at www.nopsor-usa.com.

3. Use a Humidifier for Nighttime Hydration

💨 Why It Helps: Dry air worsens psoriasis symptoms, leading to flakier, itchier skin.

✔ Run a humidifier in your bedroom to maintain air moisture.
✔ Keep humidity levels between 40-50% to prevent skin dryness.

💡 Pro Tip: Adding essential oils like lavender to the humidifier promotes relaxation and calms inflammation.

4. Wear Soft, Breathable Pajamas

👕 Why It Helps: Tight or scratchy fabrics rub against psoriasis patches, causing irritation and discomfort.

✔ Wear loose, breathable cotton or bamboo pajamas.
✔ Avoid synthetic fabrics (polyester, wool) that trap heat and irritate skin.

💡 Pro Tip: Look for eczema-friendly sleepwear, which is gentle for psoriasis-prone skin too.

5. Take a Lukewarm Bath Before Bed

🛁 Why It Helps: A warm bath (not hot!) relaxes muscles and softens psoriasis plaques, making it easier to apply moisturizers.

✔ Add colloidal oatmeal, Epsom salts, or Dead Sea salts for extra relief.
✔ Limit bath time to 15 minutes max to prevent skin dehydration.

💡 Pro Tip: Avoid soap-based cleansers—use gentle, fragrance-free body washes instead.

6. Try Antihistamines for Nighttime Itching

💊 Why It Helps: Antihistamines can reduce nighttime itching, helping you fall asleep faster.

✔ Benadryl (diphenhydramine) may help with itch relief and sleep.
✔ Non-drowsy antihistamines (like loratadine) can reduce itching without making you groggy the next day.

💡 Pro Tip: Always consult a doctor before using antihistamines long-term.

7. Practice Relaxation Techniques

🧘 Why It Helps: Stress worsens psoriasis, so calming the mind before bed helps with both sleep and symptom control.

✔ Try deep breathing exercises (4-7-8 technique).
✔ Use meditation apps like Calm or Headspace.
✔ Write down 3 things you’re grateful for before bed.

💡 Pro Tip: A 5-minute meditation before sleep can reduce stress and help with psoriasis-related anxiety.

8. Stick to a Sleep Schedule

⏰ Why It Helps: A consistent sleep routine trains your body to sleep better naturally.

✔ Go to bed and wake up at the same time every day (even on weekends).
✔ Avoid late-night phone scrolling, which disrupts melatonin production.

💡 Pro Tip: Set a "wind-down alarm" 30 minutes before bed as a reminder to start relaxing activities.

9. Avoid Caffeine & Alcohol Before Bed

☕ Why It Helps: Both caffeine and alcohol can increase inflammation and worsen psoriasis flare-ups.

✔ Stop drinking caffeine at least 6 hours before bedtime.
✔ Limit alcohol intake, as it can disrupt deep sleep.

💡 Pro Tip: Try herbal teas like chamomile or valerian root, which help promote sleep naturally.

10. Adjust Your Sleeping Position for Comfort

🛏 Why It Helps: Certain sleeping positions can press against psoriasis patches, making symptoms worse overnight.

✔ Side sleeping: Helps relieve back and joint pain from psoriatic arthritis.
✔ Use a body pillow: Reduces pressure on psoriasis plaques.
✔ Sleep on soft, breathable sheets: Cotton or bamboo bedding prevents overheating.

💡 Pro Tip: Use silk or satin pillowcases to reduce friction on scalp psoriasis.

Final Thoughts: Sleep Better, Heal Better

Getting quality sleep is one of the best things you can do to manage psoriasis symptoms.

✔ Keep your bedroom cool and comfortable.
✔ Moisturize and use a humidifier for nighttime hydration.
✔ Try antihistamines or relaxation techniques to stop itching.
✔ Follow a consistent sleep schedule for long-term benefits.

By making small adjustments, you can sleep better, reduce inflammation, and wake up with calmer skin. 😴

Reference

• Healthline - Psoriasis and Sleep Problems: Link and Tips
  This article discusses how psoriasis can lead to sleep disturbances due to factors like itching and pain and provides tips to improve sleep quality for those affected.

• American Academy of Dermatology - 7 Ways to Relieve Itchy Psoriasis
  This resource offers practical advice on managing psoriasis-related itching, including moisturizing strategies and the use of cool compresses to alleviate discomfort.

• Cleveland Clinic - Why Does Psoriasis Itch and How To Stop It
  This article explains the causes of itching in psoriasis and suggests methods to manage it, such as moisturizing and taking cooler, shorter showers.