6 tips for a good night's sleep

| Beth Orenstein

If you have psoriasis, you know difficult it can be to get a good night's sleep – and how not getting enough sleep can undermine your entire day. Here are some tips from dermatologists and the National Sleep Foundation to help you sleep better, despite your psoriasis or psoriatic arthritis.

Stick to a sleep schedule, even on weekends. Going to bed and waking up at the same time every day, including Saturdays and Sundays, helps regulate your internal body clock, according to the National Sleep Foundation.

Avoid taking naps, especially in the afternoon. If you need a nap to get you through the day, keep it short and avoid sleeping close to bedtime.

Make your bedroom a sleeping chamber. Don’t use your bed for anything other than sleeping or intimacy. Keep your bedroom between 60 and 67 degrees, dark and quiet. Make sure your mattress and pillows are comfortable and supportive.

Turn off your phone and other electronic devices. Studies have shown that even small electronic devices emit enough light to confuse your brain and promote wakefulness.

Wear cotton gloves to bed to prevent you from scratching during the night.

Avoid stimulants. Stop consuming caffeine by late afternoon, as it is a stimulant, and limit alcohol consumption. While alcohol is classified as a depressant, in small amounts it can act as a stimulant, according to research in the 2011 volume of Current Topics in Behavioral Neurosciences, and in larger amounts, it acts as a depressant and can be disruptive to restful sleep.

For more help with sleeping or if you have questions about psoriasis or psoriatic arthritis, contact the Patient Navigation Center for free, personalized help.

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