Atopic dermatitis eczema is a chronic skin condition that can make the skin to become inflamed and intensely itchy. While this skin condition can flare up at any time of the day, many people find that it’s likely to become more bothersome at night. And there are a number of factors that cause nighttime eczema flare-ups.
Body Temperature in Nighttime
One of the main culprits to cause nighttime eczema flare-ups is changes in your body temperature. The body temperature is actually a part of your natural sleep cycle. It can change and fluctuate throughout the day.
In the evening, it drops gradually and even will usually reach its lowest level at night. While this natural body temperature change is a helpful way to promote sleep, it may also provoke flare-ups of eczema [1].
Low body temperature would make your skin lose moisture more likely. This causes dryness and increased skin sensitivity. Dry skin is more prone for irritation, triggering itching and inflammation. Also, the sensation of cold air at night can exacerbate the discomfort, making it more challenging for your body to get a good night’s rest.
To deal with this, applying moisturizer before your bedtime will help a lot. Use a thick, emollient-rich moisturizer for best extra protection to keep your skin moist and minimize the impact of temperature changes!
Low Humidity at Night
Humidity level is likely to drop at night, this particularly true if you turn on your air conditioner. Low humidity air can dry out your skin.
When your skin is deprived of moisture, it will become flaky and rough – which is bad if you have eczema. Rough and flaky skin tends to make your skin to become itchy.
Installing a humidifier in your room is recommended. The unit can help keep adequate moisture levels in your room, making your skin more comfortable and prevent it from drying out when you sleep at night.
The ideal range of humidity is about 30-50 percent. Set the setting of your humidifier in this range! This is also recommended to prevent mites or mold growth in your room which also can be allergens for most people with eczema.
The Circadian Rhythm and Hormonal Changes
Nighttime eczema flare-ups may also have to do with the body’s circadian rhythm. As well we know that the body’s circadian rhythm is critical to regular the sleep-wake cycle of your body. And here the story may come from cortisol, a stress hormone.
Cortisol is not always bad for your body. It’s required for many body functions. For instance, it also plays a role to keep inflammation in check. But on the other hand, it could be counterproductive when you have it too much. So the balance is the key to keep these benefits [2].
This hormone levels fluctuate naturally over the course of the day. It usually will increase in the morning and then gradually drops afterwards. The lowest level is usually at night.
A significant increase or drop of cortisol is bad for people with eczema. This might increase skin inflammation, raising the chances of flare-ups. The result can be a vicious cycle in which itching causes the urge for scratching and make it more difficult to sleep.
The Choice of Bedding and Clothing
Another common culprit for the flare-ups at night is what your choice for clothing and bedding during sleep. We all agree that eczema skin is more sensitive, and certain fabrics can irritate it seriously.
Avoid tight and rough ones! Make sure any fabric you choose is safe for your skin. Wools or synthetic materials, for examples are known irritating and bad for sensitive skin. The same goes for some cotton blends if they are not breathable and soft.
The friction between these bad fabrics and sensitive skin of eczema can be a trigger for micro-abrasions or worsen skin damage, which eventually will result in itching and inflammation.
Furthermore, pay also attention to any fabric softeners or detergents used to wash your clothes and bedding. Sometimes they can leave behind residues that also irritate your skin.
To keep safe and get good night sleep, it’s much better to choose loose-fitting and breathable clothing made from 100% cotton or natural fibers (such as silk or bamboo). These choices are soft and gentle to your skin and allow it breathe comfortably, minimizing the risk of skin irritation.
Also, choose hypoallergenic bedding and wash it with a fragrance-free and mild detergent!
Check your Skincare Routine
This routine can make all the difference for good night sleep with eczema! A consistent, effective nighttime skincare routine is a must if you have eczema to keep the flare-ups at bay.
It’s usually recommended to cleanse your skin before going bed to remove any excess sweat, irritants, or allergens that may have accumulated during the day.
Just make sure to only use a fragrance-free, gentle cleanser so your skin is not drying out after cleansing. Gentle cleanser should not ruin your skin of its natural oils!
Then apply moisturizer to your skin, again choose thick emollient-rich moisturizers to make sure your skin keep hydrated and moisturized for hours during sleep. Typically these products contain friendly-eczema ingredients such as hyaluronic acid, colloidal oatmeal, or ceramides – all of these ingredients are good for skin-soothing and hydrating properties [3].
But in case when you have severe eczema flare-ups, your dermatologist may prescribe a topical corticosteroid as part of your nighttime routine. This additional therapy can help soothe the skin inflammation and manage the flare-ups more optimally.
Stress – Manage it as well!
Many times nighttime eczema flare-ups can be a consequence of uncontrolled stress. Stress hormone like adrenalin can make you have heightened alertness and increased heart rate more likely, but if not-controlled as well this also can be a aggravator for eczema flare-ups.
Stress does have bad effects on eczema symptoms. Moreover it can disrupt the quality of your sleep. This causes a viscous cycle where sleep deprivation triggers more stress, which in turn you’re likely to have worse eczema skin inflammation [4].
So it’s very crucial for people with eczema to control their stress as well. If necessary incorporate relaxation techniques into your evening routine before bedtime. For instances, try meditation, reading, or breathing exercise to calm your mind and body.
To improve your sleep quality, it’s also good idea to stick with a regular sleep schedule and create relaxing sleep environment.
Identify your Eczema Triggers!
We can say that there is probably almost no single formula for eczema triggers of all cases since each individual with eczema is unique. So you need to find out the specific triggers of your eczema!
Let’s say there are some common triggers – for examples; pet dander, dust mites, gluten, or certain foods. But there’s usually a specific trigger that make your flare-ups more likely.
Check also environmental factors around you such as tobacco smoke or air pollution. Even in some cases, seasonal changes would also play a role to trigger eczema.
Try also a small trial research by keeping a diary to find and track potential allergens or triggers. Once identified, always remember to avoid these triggers!
The Bottom Line
Management strategies for eczema require a combination of both short-term and long-terms strategies for optimal result. With appropriate strategies you can get the remission of the disease, a period when the disease is not active.
In addition to information mentioned above, focus also on your overall skin health and always be consistent in good skincare routine. If necessary, consider taking extra therapies to control the disease and stay at your remission — such as with phototherapy and taka necessary supplements (ask your doctor)!
