Scratch Less, Sleep More: 7 Hacks for Eczema & Psoriasis-Prone Skin

Scratch Less, Sleep More: 7 Hacks for Eczema & Psoriasis-Prone Skin

Tossing. Turning. Scratching. Sighing. If you have eczema or psoriasis, you probably know the bedtime battle all too well. Just when you’re ready to drift off, the itch creeps in, and before you know it, you’re wide awake and feeling like a human scratching post.

But here’s the good news: quality sleep is possible, even for sensitive skin warriors. In celebration of World Sleep Day, we’re sharing seven soothing, skin-loving hacks to help you catch those all-important ZZZs—without the midnight scratch-a-thon.

1. Get Serious About Your Skincare Routine

Let’s start with the obvious—your skincare game matters. A bedtime routine that nourishes, hydrates, and calms is your first line of defense against nighttime flare-ups.

What to do?

  • Swap chemical-laden products for natural, fragrance-free alternatives. Think: shea butter, oat oil, and calendula—ingredients that soothe irritation while you snooze.
  • Follow 'The 60-second Rule' to help lock in moisture: after a shower and whilst still in the bathroom,  use the first 60 seconds to swiftly dab but keep it slightly damp, then apply a rich, skin-loving balm followed up with an oil. 
  • Skip hot showers (we know, they’re tempting) and opt for lukewarm water instead just before bed.

2. Choose Your Bedding Wisely

Your bed is your safe haven and should feel like a hug, not a hazard. Scratchy fabrics and synthetic materials can aggravate eczema and psoriasis, making it harder to get comfortable.

What to do?

  • Stick to 100% organic cotton or bamboo bedding—they’re breathable, gentle, and reduce irritation.
  • Wash sheets in a fragrance-free, hypoallergenic detergent to keep nasty chemicals at bay. We love Ecover, Minml & Bio-D. 
  • Consider a silk pillowcase—not just for beauty sleep, but also for reducing friction on sensitive skin. Really help if you have eczema on your face or scalp.

3. Cool It Down

Ever noticed how eczema and psoriasis loves to flare up when you’re too warm? That’s because heat triggers inflammation and itching. 

So, how to keep things cool?

  • Set your bedroom temp to below 20°C—your skin (and sleep cycle) will thank you. Opening a window through the night should do it. 
  • Use a cool-mist humidifier to prevent dry air from zapping your skin’s moisture overnight.
  • Ditch heavy blankets and go for light, layered breathable layers instead.

4. Try Natural Sleep Aids

If the itch is truly keeping you up, try these holistic sleep aids to help you relax.

Some dreamy options:

  • Magnesium supplements: Known as ‘nature’s chill pill,’ it helps calm the nervous system and supports skin health so is a great aid for your itchy skin.
  • Chamomile or valerian tea: A gentle, natural way to unwind before bed. Be it loose leaf or tea bags, try either herb or combine the two for a truly relaxing sip 30-mins before bed.
  • Lavender essential oil: A classic sleep aid, adding a few drops inside your pillow or into a diffuser can help you unwind  and reduce stress before bed.

5. Keep Your Hands Busy (and Covered!)

Ever woken up to discover new scratch marks on your body? You’re not alone. We've been there. Nighttime scratching is often unconscious, so a little action to help curb this can go a long way.

The fix?

  • Wear soft cotton gloves to bed to prevent damage.
  • Keep a stress ball or textured object near your bed—if you wake up itching, grab it instead of scratching.
  • Trim your nails short and smooth to minimise skin damage if you do scratch in your sleep. 
  • Cosicare makes fantastic scratch aids for itch relief without doing any damage. We're a big fan of their Cooling Scratch Star. 

6. De-Stress Before Bed

Eczema and psoriasis love stress. And stress loves ruining sleep. It’s a terrible cycle, but you can break it with a few calming bedtime rituals like above.

Try these:

  • Mindful breathing: Deep belly breaths and long exhales can calm your nervous system. Try following the 4-4-8 rhythm to truly calm down any stress before bed. That a 4 second inhale, holding of breath for 4 and exhale for 8 seconds.  
  • Gentle yoga or stretching: Yoga is a great way of keeping your stress hormones in check and relaxes the body. Some poses to try would be Childs pose, Corpse pose and Cat stetch. This 10-min bedtime routine by Adrienne with Yoga is a great start. 
  • Journaling or gratitude practice: Shift your focus from your skin to logging how feelings from the day could be causing worrying thoughts, which in turn could exasperate itching. 

7. Be Consistent with Your Sleep Schedule

Your skin loves a steady routine—and so does your sleep. Try to wake up and go to bed at the same time every day, even on weekends. We know, how boring lol

Extra tips:

  • No screens before bed—blue light messes with melatonin, your sleep hormone. If you must be on your phone, use a screen dimmer like Twilight which puts a red tinge on your phone so its less glaring. 
  • Set a bedtime alarm 1 hour before bedtime to remind yourself when to start winding down. This is a great time to do some yoga and journaling.
  • Track your sleep patterns—a sleep journal can help you spot what triggers your bad nights including food habits. 

Final Thought: Sweet Dreams, Happy Skin

Improving your sleep when you have eczema or psoriasis isn’t just about feeling well-rested—it’s about giving your skin the overnight healing time it desperately needs. By switching to gentle skincare, natural fibre bedding choices, and embracing holistic sleep aids, you can wake up refreshed and itch-free.

This World Sleep Day, let’s make quality rest a priority. Your skin (and sanity) will thank you!

Need natural, skin-loving products to help you on your journey? Check out our range eczema-loving botanical-powered products —because your skin deserves the best.

**Here’s to sleep, skin health, and waking up radiant!

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