Sleep Well, Live Better: Psoriasis and Sleep

World Sleep Day took place on Friday (13 March) with the theme ‘Sleep Well, Live Better’, and with 40% of people with psoriasis reportedly not getting the recommended seven hours of sleep each night, this years’ topic is particularly relevant.

Sleep plays a vital role in physical well-being, mental clarity and emotional balance, so especially for people with psoriasis, quality rest is key for overall health.

Psoriasis and sleep

Studies show that 60% of people with psoriasis have problems with their sleep – some of the reasons why this may be include:

• Increased inflammation - A lack of sleep can lead to increased inflammation, which can affect psoriasis, as it is classed as an immune-mediated inflammatory condition (or IMID).
• Unhealthy habits - Increased levels of tiredness may subconsciously push you towards habits that can worsen your psoriasis. This could be deciding to eat more junk food, or deciding to skip your skincare or workout regime.
• Impact on mental wellbeing – Sleep directly affects how the brain regulates mood and handles stress, and getting a good night of sleep can help to protect your physical and mental health.
• Itching and pain - Itching at night, where more of your attention is on the itching, can seem worse than during the day, where you are distracted by other things. In addition, worrying about itching will increase your adrenaline and cortisol, which makes it harder to sleep. This creates a ‘cycle’ of stress and poor sleep that can be hard to break without properly looking after your mental health.

Making sure you get enough good quality sleep is also one of the best ways to reduce the fatigue and exhaustion that can come with Psoriatic Arthritis (PsA).

How can I get a better night’s sleep?

Here are some tips to improve the quality of your sleep and help make sure you get the recommended seven hours a night:

1. Keep your schedule consistent – By going to bed and waking up at the same time each day, you can reinforce a natural sleep-wake cycle for your body.
2. Create a calming environment – In the evenings, make sure you cut caffeine, reduce screentime and make sure your bedroom is dark and quiet to limit distractions.
3. Establish a skincare routine – Moisturising your skin before bed may help to reduce itching. This will also form a useful part of a consistent nighttime schedule.
4. Break the cycle of stress - Practicing meditation and mindfulness can reduce worry and in turn, reduce itching and help you get a better night of sleep.

Find out more

We previously hosted a Q&A with clinical psychologist Catherine O’Leary, who also has psoriasis herself, where she shared her top tips for managing a good night’s sleep with psoriasis – watch the full video on our YouTube channel!