If you suffer from eczema, you know what it’s like—the frustrating struggle to grab some ZZZ.
The problem is both physical and emotional. “When my eczema flares up, the evenings often fill me with anxiety,” says Nicola Johnston, a digital content creator who lives in Carlisle, England, near the Scottish border. “I’ve had many nights where I was in so much pain that I couldn’t sleep, I was scratching so hard and the sheets were covered in blood. That’s why I work hard to establish a good nightly routine that allows me to have a restful sleep and get what my body needs of rest.
But that break becomes elusive when you’re plagued by “itching, flaking, rashes, cuts, and tight skin,” as London-based editor and beauty influencer Elise Loubatieres lists out. For many sufferers, eczema is most itchy at night, sometimes because there is no time for self-care earlier in the day. Natalie Findley, a holistic chef from Whistler, B.C., had a similar experience. “The nighttime attacks let me know something wasn’t working,” she said. “Lack of sleep is not doing me any good.”
If you want to curb eczema flare-ups, it will take some trial and error to find what works best for you. But it can also be helpful to get advice from people who know firsthand what you’re going through. Here, three women who’ve been there offer advice on how to prepare for bed, stay as comfortable as possible, cope with symptoms, and reset your mood in the morning.
When it comes to getting ready for bed, Findlay advocates consistency. “I try to keep the same routine every night,” she said. Before doing anything, she would “resolve to sleep better.” From then on, Findlay likes to “cleanse and moisturize my skin, drink some herbal tea, write some journaling, read, express gratitude, and then I’m in bed by 10 p.m.”
Johnston also believes in a step-by-step approach, focusing first on comfort. “If my skin is feeling particularly red and swollen, I’ll take a warm shower first to soothe my skin,” she says. “Then I use an emollient product, which locks in moisture and is slowly absorbed throughout the night. I put on lightweight satin pajamas to keep me cool. When making my bed, I personally prefer silk pillows because It’s gentler on my facial eczema and doesn’t absorb any product I put on my face like the cotton material does.
Loubartiers carefully prepared her skin and took medication to prevent future symptoms. “I was prescribed antihistamines to relieve the itching,” she explains. “I also make sure to apply moisturizer to my skin frequently within an hour before bed.”
For Findlay, the choice of bedding fabric is less important than the way it is washed. “I don’t use any specific type of sheet for eczema relief, but I use natural and clean laundry detergent,” she says. “While many conventional products claim to be clean, they use a lot of harmful chemicals and ingredients in their cleansers, which can worsen eczema and your overall health. I use detergents that are hypoallergenic and don’t contain any fragrance. My favorite Her laundry detergent is Tru Earth. Her bedside companion is also natural and gentle: “If I need some relief, I always use a calendula and comfrey-based ointment, plus some shea butter, for itchiness and relief. dry skin. “
Johnston has an unusual trick for dealing with one of the side effects of eczema — and it involves a nail salon. “A great tip I’ve discovered is to use acrylic gel manicures,” she points out. “This means your nails themselves will thicken and won’t break down your skin when you scratch at night. This has helped a lot in healing my eczema.
Realizing that excessive heat can cause eczema, Loubatieres took a proactive approach. “I try to use a stand-alone fan to keep cool, and I also use a handheld fan to pinpoint the itchy areas for pain relief,” she said. “I make sure my sheets and pajamas are 100% cotton or silk to reduce irritation. I also have eczema gloves and Cosi Care [aka “safe scratchers”]these anti-itch tools can relieve your itch without causing harm.
Whenever she starts to feel itchy, Findlay does simple breathing exercises to calm her body. “I close my eyes, inhale slowly, count to five, hold for 2 seconds, and then exhale slowly, count to seven. Or I just inhale slowly until the chest and abdomen are full of air, hold for a few seconds, and then continue all the way Breathe out slowly. I do this several times until I relax. I also imagine myself sinking into the pillow as I exhale, which allows me and my muscles to relax until I finally fall asleep.
Johnston takes naps during the day whenever possible. This way, even if a nighttime attack occurs, she won’t be completely exhausted the next day, and the extra rest will calm her down. “By minimizing stress levels during the day,” she says, the likelihood of emergencies is reduced.
As Lubartiès saw it, when you give in to the urge to itch, you lose. “At night, I tend to have what I call ‘scratching attacks,’ where I scratch uncontrollably despite breaking the skin and causing myself pain,” she said. “It felt very satisfying in the moment and relieved that tickling feeling that was deep in my bones. But I tried to stand up and distract myself in some way. If I lay in bed and kept my hands busy, I was more likely to Get scratched. In fact, taking up a hobby—drawing, knitting, playing guitar, anything that involves using your hands—can be an ideal diversion when you’re having an emotional outburst and feeling really sleepy.
After successfully dealing with nighttime attacks, Findlay developed a new philosophy during the day. “I developed the habit of cleaning up my diet and reducing stress and anxiety through meditation, journaling, and sleep hygiene. To address the root cause of the problem, I switched to a plant-based diet. I also gave up dairy because it Very easy to cause inflammation. … I drink a lot of water every day. Now my eczema is gone! I have found that providing your body with the right nutrients will improve your eczema.
Johnston emphasizes the importance of knowing your true self. “A lot of times, it feels like you yes Your eczema, like it’s a defining characteristic,” she said. “It’s important to know that your value comes from you and not your skin. I’ve also learned to be kind to my skin. Instead of looking at it with hatred and resentment, I see my eczema as a friend and tell me There was an imbalance somewhere and I needed to correct it and it was important to listen to my body and pay attention to the triggers.
No matter what strategy you adopt, you should treat yourself with compassion, Lubartiers says. “I personally felt very guilty after a scratch,” she admits. “I think I did a lot of damage to my skin. However, I have to remind myself that this is a situation that I have no control over. The skin will eventually heal. Her best advice for getting a good night’s sleep: “Don’t do it to me. You are too harsh on yourself. “
