Eczema & Sleep
How to Stop Itching and Get a Better Night's Rest
Why Does Eczema Make Sleeping So Difficult?
If you suffer from eczema, you'll probably know how frustrating bedtime can be.
You feel tired, climb into bed and just as you're about to fall asleep, the itching starts.
For some people, it's a little irritation. For others, it can mean hours of scratching, broken sleep and waking up with sore, inflamed skin.
Unfortunately, eczema and poor sleep can become a vicious cycle. Itching keeps you awake, while tiredness and stress can make dealing with eczema even harder.
The good news is that a few changes to your bedroom, skincare routine and sleeping habits may help you enjoy a more comfortable night.
8 Ways to Sleep Better with Eczema
1. Keep Your Bedroom Cool
Getting too hot at night is a common problem for people with eczema.
A warm bedroom, thick duvet or heavy pyjamas can cause sweating and make itching worse.
Try these simple changes:
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Keep your bedroom comfortably cool.
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Use lightweight bedding.
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Choose a lower-tog duvet if you get too warm.
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Avoid sleeping next to radiators.
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Wear loose, breathable nightwear.
Eczema Eaze Tip: Try a cooler bedroom rather than piling on extra blankets. The aim is to feel comfortable without overheating.
2. Moisturise Before Bed
Keeping your skin moisturised is one of the most important parts of managing eczema.
An emollient helps reduce moisture loss and supports your skin's protective barrier.
Before bedtime:
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Gently wash your skin if needed.
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Pat your skin dry rather than rubbing.
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Apply any prescribed eczema treatment as directed.
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Apply your usual fragrance-free emollient.
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Allow it to settle before getting into bed.
Thicker creams and ointments can be especially useful for dry skin.
3. Choose Skin-Friendly Bedding
Your bedding comes into contact with your skin for several hours every night.
Rough fabrics, trapped heat and irritating laundry products can make sleeping uncomfortable.
Consider choosing:
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Soft cotton sheets and pillowcases.
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Lightweight, breathable duvet covers.
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Bedding without rough decorative stitching.
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Washable pillows and duvets.
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Fragrance-free laundry detergent if scented products irritate your skin.
Cotton is often a comfortable option because it feels soft against the skin.
Wash bedding regularly, following the care label, and make sure it is thoroughly rinsed.
4. Reduce Dust Mites in Your Bedroom
Dust mites are tiny creatures found in many homes, particularly in mattresses, bedding and soft furnishings.
For people who are allergic to house dust mites, exposure may contribute to eczema symptoms.
Ways to reduce exposure include:
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Wash bedding regularly.
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Consider suitable mattress and pillow protectors.
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Vacuum carpets and mattresses with an appropriate vacuum cleaner.
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Reduce dust-collecting clutter.
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Keep indoor humidity under control.
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Wash soft toys regularly where suitable.
Not everyone with eczema is allergic to dust mites, so these changes may be more useful for some people than others.
Read more: Explore our Eczema Eaze Dust Mites Guide.
5. Avoid Hot Baths Before Bed
A long, hot bath might sound relaxing, but hot water can make eczema-prone skin feel drier and itchier.
Instead:
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Use lukewarm water.
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Keep baths and showers short.
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Avoid strongly fragranced soaps and bubble baths.
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Gently pat your skin dry.
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Apply your emollient soon afterwards.
A short, lukewarm bath may help you relax without making your skin too hot.
6. Keep Your Fingernails Short
Scratching during sleep can be difficult to control.
You may even wake up with scratches without remembering doing it.
Keeping fingernails short and smooth can help reduce skin damage.
For children, soft cotton mittens may sometimes help, provided they are safe and appropriate for the child's age.
7. Try a Cool Compress for Itching
If your skin starts itching just as you're trying to sleep, a cool compress may provide temporary relief.
How to do it:
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Wet a clean, soft cloth with cool water.
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Gently squeeze out the excess water.
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Hold it against the itchy area for a few minutes.
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Remove it and apply your usual moisturiser.
8. Create a Relaxing Bedtime Routine
Stress and anxiety can make eczema symptoms feel harder to manage.
Creating a calming bedtime routine may help you fall asleep more easily.
Try:
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Going to bed at roughly the same time each night.
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Turning off phones and screens before bedtime.
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Reading a book.
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Listening to calming music.
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Practising gentle breathing exercises.
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Keeping your bedroom dark and quiet.
A regular routine can help your body recognise when it's time to sleep.
Why Does Eczema Itch More at Night?
There are several reasons why eczema can feel worse when you're trying to sleep.
1. Changes in Body Temperature
Your body naturally changes temperature throughout the night.
Being too warm, sweating or sleeping under heavy bedding can irritate eczema-prone skin and increase itching.
2. Dry Skin
Eczema affects the skin's protective barrier, making it harder to retain moisture.
When your skin becomes dry, it can feel tight, uncomfortable and itchy, especially when you're trying to relax.
3. Fewer Distractions
During the day, you're usually busy with work, school or everyday activities.
At night, when everything becomes quiet, you may notice your itching much more.
4. The Itch–Scratch Cycle
Scratching might provide temporary relief, but it can also damage your skin and make itching worse.
This creates a cycle of itching, scratching and inflammation that can interrupt your sleep.
Helping Children with Eczema Sleep Better
Watching your child struggle with eczema at night can be upsetting and exhausting.
Children may scratch in their sleep, wake up crying or struggle to settle because their skin feels uncomfortable.
There are several ways parents can help.
Make Bedtime Comfortable
Choose soft pyjamas, breathable bedding and a comfortable bedroom temperature.
Avoid letting children become too hot under thick blankets.
Follow a Gentle Skincare Routine
Apply their prescribed eczema treatments and moisturiser according to their treatment plan.
Making skincare part of their normal bedtime routine can help children become familiar with it.
Keep Their Nails Short
Trim and smooth fingernails regularly to reduce damage from scratching.
Create a Calm Environment
Reading bedtime stories, cuddling a favourite toy and following a familiar routine can help children settle.
Can Poor Sleep Make Eczema Worse?
Poor sleep doesn't directly cause eczema, but it can affect your wellbeing and make managing symptoms more difficult.
Not getting enough rest may leave you feeling:
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Tired and lacking energy.
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Irritable or stressed.
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Unable to concentrate.
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Less able to cope with itching.
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Frustrated with ongoing flare-ups.
Eczema is more than just a skin condition. It can affect daily routines, relationships, school, work and emotional wellbeing.
This is why getting the right treatment and improving sleep are both important.
Try to Avoid
Very hot baths
Why?
Can dry out skin and increase itching
Heavy bedding
Why?
Can cause overheating and sweating
Rough pyjamas
Why?
Can rub and irritate sensitive skin
Fragranced products
Why?
May irritate eczema-prone skin
Scratching
Why?
Can damage skin and worsen inflammation
caffeine
Why?
Can interfere with sleep
Screen time
Why?
May make it harder to fall asleep