Psoriasis and sleep disorders. How to sleep better. Pruritus and pain prevent us from resting properly, which increases tension and makes psoriasis spots get worse. A good treatment and healthy habits that are beneficial for the body and the mind. Sleep is fundamental in our life.
Do symptoms like pain and itching keep you awake at night? You cannot understand why it takes you so long to fall asleep? Do you have symptoms like snoring, headache or usually after you wake up you feel tired to begin the day?
Sleep is fundamental in our life. It allows us to lost touch with reality and takes us for a few hours to another world while restoring our energy to begin the next day.
The presence of symptoms such as pruritus and pain during the night prevent us from resting properly, which increases tension and makes psoriasis spots get worse. This creates a vicious circle from which it is hard to escape if determination, good treatment and healthy habits that are beneficial for the body and the mind as well, don’t play their roles.
For this reason, it is necessary to know the main causes why we cannot sleep or what makes us to have a poor quality sleep.
In the presence of psoriasis, pruritus may appear. This really annoying symptom can manifest itself with a particular intensity, which causes psoriasis sufferers to strongly scratch psoriasis spots producing bleeding and pain. We woke up several times in the middle of the night due to a terrible itch that doesn’t let us to close our eyes; that is why it is called "night pruritus."
Pain is another cause of our poor quality rest. As mentioned above, and as most cases show, it can be a consequence of rubbing and, therefore, of stimulating the psoriatic plaques, or, in a more specific case of psoriatic arthritis, it may be a symptom manifested itself as a severe pain in the bones.
Sleep apnea syndrome is a respiratory disorder characterized by periods of shallow breathing during sleep, which brings a blockage of airflow to the lungs (apnea). It may depend mainly on obesity, overweight, stress and diabetes, but other factors like alcohol, smoking, lack of sleep can also increase the number and severity of these episodes of apnea.
Recently, the close relationship between sleep and hunger was demonstrated. Hunger is regulated by two hormones, leptin which blocks appetite and ghrelin that causes hunger. The balance between these two hormones is what makes you reject a good pie or a binge-eating. When you do not sleep, the body produces ghrelin and blocks leptin. Result: the less and / or worse you sleep the hungrier you are. This may also happen in the middle of the night.
This bad habit is becoming more common both in adults using their eBooks and social networks, and in children playing video games. Studies have been conducted on this subject and it was discovered that to take a last look at smartphones and tablets before going to bed decreases, more or less an hour, the sleep duration and it is more likely to wake up during the night having as a result a poor quality sleep. This is mainly because of the blue light emitted by the devices that impairs the production of melatonin, the substance that regulates the sleep-wake cycle.
To sleep badly affects many aspects of life, especially a person with psoriasis:
• Strong stress;
• Skin aging: poor sleep means high levels of transdermal water loss; on the other hand, healthy sleep increases skin barrier recovery by 30%, and also highly improves physical appearance;
• Weight gain;
• Difficulties in decision-making: It is not possible to take into account the resulting feedback of your own actions and the change of circumstances as from new information that may gradually come up over time.
To restore order is necessary to act fast on a daily routine to create habits at steady paces.
• Going to bed and waking up every day at the same time;
• Choose a good book instead of the hyper-luminous screen of the cell phone or tablet;
• Eat light and avoid stimulants such as coffee and alcohol that can alter energy available, especially when less than four hours left to go to sleep;
• Get the room ready for the perfect sleep: dark curtains, pleasant temperature, comfortable bed and a little aromatherapy that is perfect to fall asleep.
• It would be helpful to listen to some relaxing music or the reproduction of sounds of nature like the sound of the sea, the wind...
• Breathe slowly: controlled breathing can greatly reduce the time it takes you to sleep. To relax, inhale slowly for 7 seconds, imagining the air coming in through the nose and filling the lungs, hold it for 4 seconds and exhale slowly through the mouth for eight seconds. Think that you also expel all the negative things of the day through the air. Repeat at least ten times.
• Think positive! It seems obvious but it is not because thinking or repeating aloud positive phrases or even stimulating the day that is to come, increases self-esteem with a positive attitude and put our problems away or stressful situations that keep us awake at night.
If you continue to sleep badly or wake up several times during the night after performing this routine, we recommend that you to talk to a doctor about it.
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