Psoriasis and Insomnia

It is possible that insomnia can have multiple triggers and causes at the same time. It is not always just 1 thing or 1 thing at a time. It seems confusing, doesn't it? It really is, and sometimes it's hard to figure out what is driving the insomnia bus on any given day.

Psoriasis has been 1 of my main causes of insomnia since I was 21. Psoriasis takes up a lot of space and energy in my life, and it did not take long for it to leak over into my sleep life.

How does psoriasis trigger my insomnia?

Psoriasis is an autoimmune disease that brings with it various symptoms. They can vary from pain and fever to mental health issues, itchy skin, and swollen lesions. These 2 are the ones that affect my sleep the most:

Itchy Skin

 Pain aside, itchy skin is honestly one of the most frustrating things to deal with. In particular, when it is an itch that just will not go away no matter what you do nor how many amazing things you try and creams you apply.

An elevated body temperature

When my skin is flaring, I often struggle to regulate my body temperature, so I easily wake up due to getting very hot or suddenly getting very cold.

6 Tips for combatting psoriasis-induced insomnia

1. Cotton pajamas and bed linen are probably one of the biggest and best investments you can make for yourself. Cotton helps regulate body temperature. It is a breathable fabric and allows air to circulate around your skin. This can help the itchiness of your skin and help your body regulate its body temperature slightly.
2. Don't toss and turn. I have a rule that if I don't fall back asleep within about 30 minutes to an hour, I get up again. Get up, shake your blankets out, stretch your legs, and even have some tea. If my skin is particularly bad, I will have a shower too and restart my bedtime routine. This helps me trick my brain into thinking it is time to sleep again.
3. Be careful with afternoon naps, very very careful. An afternoon nap can be so very tempting as we generally do not sleep well, and we would do anything for some extra zzzs. An afternoon nap can, however, prove fatal for my night ahead. I try to avoid them as far as possible, especially on school and work nights.
4. A nighttime skin routine a can make a difference in getting your skin ready for bed. After a coolish shower and allowing my body to cool down, I apply my moisturizer and slip into cool, clean cotton pajamas. This can help me get to sleep even if it does not help me stay asleep.
5. Over-the-counter antihistamines can help me control the itch at night. Please ensure that you check with your doctor for whatever medication you are taking to make sure it is something that is right for you.
6. Freezer blocks or bags applied to the very itchy places are helpful for me. In winter, this is not as exciting, but it is almost pleasurable in summer.

Insomnia triggers psoriasis flares and the cycle continues

Best of all, the lack of sleep can also trigger a psoriasis flare, meaning the cycle perpetuates. Itchy and uncontrollable skin and sleepless nights just continue and insomnia gets worse and worse. In short, the less sleep I get due to my psoriasis, the worse my skin gets and, therefore, the less sleep I get.

If you are struggling with insomnia due to your psoriasis, please take the time to discuss this with your doctor. Going for an extended period of time without getting decent sleep can be detrimental to your health.