If you suffer from eczema nighttime can be a miserable experience. The secretion of cortisol, the body’s own natural anti-inflammatory hormone is at highest level in the morning and the lowest level at night. Histamine is unfortunately at its lowest at night which also increases nighttime itching. Heat and sweat can trigger eczema as well as dust mites found in bedding and mattresses. Here are a few tips for a good night sleep.
Tips for a Good Night Sleep:
- Use a bed frame that allows for airflow instead of an upholstered headboard if you have eczema and allergies. The fabric of an upholstered headboard can accumulate a lot of dust and dust mites right next to your head. If you have pets the pet hair will find its way to stick in an upholstered headboard which can further aggravate your allergies.
- Latex and organic cotton mattresses may be a better option than a coil spring mattress if you suffer from allergies and eczema. The coils can harbor mold and dust mites. However, there is no mattress impervious to the possibility of dust mites. The best way to prevent this is with a good dust mite cover.
- It’s essential to use a dust mite cover over your mattress. Make sure the material is tightly woven and or water proof so it’s impervious to mites. Mission: Allergy has a great selection of mattress and pillow covers.
- Choose pillows and a duvet made with synthetic materials that can be washed easily and often in hot water. Don’t forget to add the dust mite pillow covers as mentioned above.
- Wash your pillows often. It’s been suggested to wash every three months in hot water. It may seem counter intuitive but you don’t need to wash the dust mite pillow cover as often as the pillow. It may reduce the effectiveness of the cover.
- Tencel®/lyocell and organic cotton are good options for sheet fabrics as they are cooler and softer than regular poly/cotton blends. See our blog Better Bedding Options for Eczema for options.
- Consider using an air purifier in your room.
- Keep a regular bedtime cleansing and moisturizing routine and sleep in lightweight and breathable clothing.
- Try going to bed at the same time each night and forego the laptop, phone or TV one hour before bed.
- A dark, quiet and cool sleep environment can help ensure a better night sleep. Turning down the heat at night can prevent you from waking up too hot in the middle of the night.
- Regular exercise as a part of your daily routine can reduce stress and get you nice and tired for bedtime.
- Itchy arms and legs at night can be helped by using a damp wet wrap leg or arm wrap and gloves are helpful for dry and itchy hands over your favorite emollient.
We hope these tips help you get more ZZZ’s.