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How Eczema Disrupts Sleep and Proven Remedies for Restful Nights
By Diane Angela Fong, ND
For anyone with eczema, sleep can feel like an impossible task. The constant itching, discomfort, and inflammation disrupt sleep patterns, preventing your body from getting the restorative rest it needs to heal. Achieving better sleep requires a comprehensive approach that goes beyond immediate symptom relief, focusing on balancing the circadian rhythm and reducing inflammation. Alongside improved sleep hygiene and natural sleep remedies, addressing the root causes of eczema—such as toxic burden, microbial imbalances, and leaky gut—is crucial for lasting relief. A holistic approach is essential for long-term healing and sustainable sleep improvement.
In this blog, we’ll explore why sleep is so challenging for eczema sufferers, the critical processes that occur during sleep to promote healing, natural remedies like melatonin (all backed by research), important sleep hygiene practices, and how addressing the root causes of your eczema can help you finally reclaim restful nights.
Why Is Sleep So Important for Healing Eczema?
Sleep plays a critical role in overall health, but for eczema sufferers, it’s particularly important for healing. During sleep, the body goes through a cycle of restorative processes, including:
Reducing Inflammation: During deep sleep, the body produces anti-inflammatory cytokines, which help calm eczema flare-ups. Lack of sleep can increase inflammation, worsening symptoms[1].
Skin Repair: Skin cells regenerate most effectively at night. The body produces collagen and repairs skin damage, helping the skin barrier recover from the day’s irritations[2].
Balancing Hormones: Sleep helps regulate cortisol (the stress hormone) and melatonin levels. For eczema sufferers, cortisol dips at night, and this natural reduction can exacerbate inflammation if sleep is disrupted[3].
Without sufficient sleep, the body’s ability to repair the skin and manage inflammation is compromised, leading to more frequent and severe eczema flare-ups.
The Two Main Sleep Disruptors for Eczema Sufferers
1. Circadian Rhythm Disruptions
Cortisol, the hormone that helps regulate inflammation, follows a natural circadian rhythm. It peaks in the morning to help you wake up and gradually declines throughout the day, reaching its lowest levels at night. This dip in cortisol allows the body to rest and repair itself during sleep. However, for eczema sufferers, this cortisol dip can lead to increased inflammation, making nighttime itching worse [4].
Additionally, research suggests that natural rhythmic secretion of melatonin may be diminished in patients with atopic dermatitis (AD) [5]. Although some AD patients may have higher total melatonin levels, the lack of rhythmicity in melatonin secretion can disrupt sleep cycles. This is significant because melatonin regulates the sleep-wake cycle, and lower or irregular melatonin production can make it harder for eczema sufferers to fall and stay asleep [6].
Moreover, the use of topical steroids or oral steroids, commonly prescribed for eczema, can further disrupt the body’s natural cortisol production. These medications suppress the body’s ability to regulate cortisol, which interferes with the natural sleep-wake cycle. Over time, this can make it harder for the body to manage inflammation independently, leading to more frequent sleep disruptions [7].
2. Nighttime Itching
Itching is the second major disruptor of sleep for eczema sufferers. The sensation of itching often worsens at night, and there are physiological reasons for this:
Body Temperature Changes: As cortisol levels decrease and melatonin levels increase at night, the body releases heat to prepare for sleep [10]. This drop in core body temperature increases skin blood flow and warmth at the skin's surface, which may stimulate itch receptors, worsening the itch [11].
Normal Nighttime Awakenings: It’s normal for people to experience brief awakenings during the night as part of the sleep cycle [8]. For most, these awakenings are so brief they aren’t remembered in the morning.
Heightened Itch Sensation: For eczema sufferers, these brief awakenings and increase in body temperature can trigger an itching sensation. Without daytime distractions, the itch becomes more noticeable, making it harder to fall back asleep [9].
The Itch-Scratch Cycle: Scratching irritates the skin, causing more inflammation, and in turn, more itching. This cycle continues, making it difficult to stay asleep and depriving the body of restorative rest [12].
Natural Remedies to Support Better Sleep For Eczema Sufferers
While melatonin is the most well-researched natural remedy for improving sleep in eczema sufferers, several other natural solutions offer powerful benefits. These options not only help reduce inflammation but also support healthy circadian rhythms and promote restful sleep. Let’s explore the best remedies, along with their potential pros and cons.
Melatonin: The Star Natural Remedy for Eczema Sleep Problems
What it is: Melatonin is a hormone naturally produced by the body that regulates sleep-wake cycles. It helps cool the body down at night, signaling that it’s time to sleep.
Research for eczema: A randomized clinical trial on children with atopic dermatitis (AD) found that melatonin supplementation not only shortened the time it took to fall asleep by an average of 21 minutes but also significantly reduced eczema severity (measured by the SCORAD index) [13]. Melatonin’s anti-inflammatory properties may also contribute to these improvements [14].
Is melatonin addictive?
Melatonin is not addictive, and there’s no evidence to suggest that it causes dependence. It works by mimicking the body's natural hormone rather than sedating the brain or altering brain chemistry in a way that could lead to addiction.
What happens when you stop taking melatonin?
When you stop taking melatonin, most people will return to their natural sleep patterns without withdrawal symptoms. Temporary difficulty falling asleep may occur for some, but the body generally adjusts back to its natural rhythm.
Pros:
Proven to help with sleep latency and eczema severity.
Non-addictive and safe for short- and long-term use.
Readily available and widely used.
Cons:
Children: Melatonin is generally safe for children, but long-term use requires more study.
Adults: Some may experience headaches, dizziness, or daytime drowsiness at higher doses.
May cause vivid dreams or temporarily disrupt sleep patterns.
Dosing:
Children: 1 mg to 3 mg, taken 30-60 minutes before bedtime.
Adults: 2 mg to 5 mg, taken 30-60 minutes before bedtime.
Always consult with a healthcare provider to determine the appropriate dose.
When to use this remedy:
Use melatonin when you’re struggling to fall asleep at night or experiencing disruptions in your sleep-wake cycle due to eczema. It’s especially helpful if you notice that your eczema symptoms worsen at night and prevent you from falling asleep quickly.
Dr. Fong's Pick: Sleep Well Liposomal Melatonin
Gentle Homeopathic Support for Restful Sleep
What it is: Homeopathic remedies for sleep support are made of gentle, dilute herbs that are designed to support relaxation and promote better sleep.
Pros:
Non-habit-forming and considered safe for children and adults.
Gentle support for sleep without strong sedative effects.
Cons:
Lack of strong scientific evidence for some ingredients.
Some users may experience little to no benefit.
Dr. Fong's Pick: GUNA Sleep
How to use it: Take GUNA Sleep as directed on the bottle or as recommended by your healthcare provider.
When to use this remedy:
Use gentle homeopathic sleep aids if you’re looking for a mild, non-habit-forming way to support relaxation and better sleep. This is ideal for use in children or for those who prefer natural solutions without the sedative effects of stronger remedies.
Magnesium: Calming the Nervous System and Supporting Bowel Movements
What it is: Magnesium is a mineral that plays a role in relaxing the muscles and nervous system, promoting calm. It also supports healthy digestion, which is helpful for eczema sufferers who often experience constipation.
Pros:
Calms the nervous system and improves sleep quality.
Helps support healthy bowel movements, which is beneficial for eczema sufferers dealing with constipation.
Cons:
Digestive side effects: High doses, particularly magnesium citrate, can cause diarrhea.
People with impaired kidney function should consult a healthcare provider before using magnesium.
Recommended form and dosing:
Magnesium glycinate or magnesium citrate is recommended. Adjust the dosage to bowel tolerance and consult a healthcare provider for advice.
When to use this remedy:
Use magnesium if you experience muscle tension, trouble falling asleep, or nighttime awakenings. It's especially helpful if you struggle with constipation, which is common among eczema sufferers. Magnesium can calm your nervous system while supporting healthy digestion.
Dr. Fong’s Pick: Magnesium Glycinate by Pure Encapsulations
Ashwagandha: Supporting Healthy Cortisol Levels
What it is: Ashwagandha is an adaptogenic herb that helps balance the body’s stress response and regulate cortisol levels, which is crucial for supporting healthy sleep patterns, particularly for those whose eczema flare-ups are worsened by stress.
Research for sleep: While there is no direct research linking ashwagandha to eczema, studies have shown that ashwagandha helps reduce cortisol levels and improve sleep quality, making it useful for those with stress-induced sleep disturbances [16].
Pros:
Known for its calming, stress-relieving effects.
May help regulate cortisol levels and reduce stress-related flare-ups.
Supports overall stress management and better sleep.
Cons:
Some users may experience mild side effects such as nausea or drowsiness.
Caution is advised for those with thyroid conditions.
Dosing: Follow the dosage recommendations on the product label or consult with a healthcare provider.
When to use this remedy:
Ashwagandha is ideal if your eczema flares up during times of stress or if stress is affecting your ability to sleep. It’s particularly useful for those with high cortisol levels or difficulty winding down at night.
Dr. Fong’s Pick: Cortisol Manager Allergy Free (contains ashwaghanda and other stress relieving ingredients)
4. GABA: Calming the Mind for Better Sleep
What it is: GABA (Gamma-Aminobutyric Acid) is a neurotransmitter that reduces neural excitability, promoting relaxation and better sleep.
Research for sleep: GABA has been shown to reduce anxiety and help promote more restful sleep by calming the nervous system [17]. This can be particularly helpful for eczema sufferers dealing with stress-related sleep disruptions.
Pros:
Reduces anxiety and promotes relaxation.
Safe for short-term use.
Can help with stress-induced sleep disturbances.
Cons:
GABA’s ability to cross the blood-brain barrier is debated, so its effectiveness can vary from person to person.
Some users may experience mild side effects, such as nausea or drowsiness.
Dosing: Follow the dosage recommendations on the product label or consult with a healthcare provider.
When to use this remedy:
Use GABA if stress or anxiety is keeping you awake at night. It’s particularly useful for those whose sleep disturbances are related to racing thoughts or stress-triggered eczema flares.
Dr. Fong’s Pick: Liposomal NeuroCalm by Designs for Health
6. Itch Relief Remedies: Soothe Your Skin for Better Sleep
What it is: Managing itch is crucial for preventing nighttime disruptions. Natural remedies designed to soothe skin can help break the itch-scratch cycle that often worsens during the night.
Pros:
Helps reduce nighttime itch, leading to more restful sleep.
Can be used in conjunction with other sleep support remedies.
Cons:
Results may vary depending on the severity of eczema symptoms.
Dr. Fong's Pick: Download Dr. Fong's Itch Relief Guide for more natural remedies designed to calm itchy skin and support restful sleep.
When to use itch remedies:
Use itch relief remedies if the primary cause of your sleep disturbances is nighttime itching. These remedies are especially helpful when eczema flares are intense and disrupt your ability to fall and stay asleep.
Sleep Hygiene: Optimizing Your Environment for Restful Sleep
Good sleep hygiene is essential for everyone, but especially for eczema sufferers. Here are key tips to support your natural circadian rhythm and reduce nighttime itching:
Keep It Cool: A cool bedroom can help reduce overheating, which can trigger itching. Use lightweight bedding and breathable fabrics like cotton [18].
Avoid Screens: The blue light from phones, tablets, and computers suppresses melatonin production. Turn off screens at least one hour before bed [19].
Create a Dark Environment: Use blackout curtains or an eye mask to create complete darkness, which helps regulate melatonin and encourages deep sleep [20].
Establish a Relaxing Bedtime Routine: Incorporate calming activities like reading, stretching, or meditating to signal to your body that it’s time to wind down [21].
Use Moisturizers Before Bed: Applying a thick, eczema-friendly moisturizer can help lock in moisture and reduce nighttime itching, keeping your skin more comfortable as you sleep [22].
Addressing the Root Cause of Eczema for Long-Term Sleep Improvement
While natural remedies and sleep hygiene can offer relief, addressing the root cause of eczema is essential for long-term improvement in both skin health and sleep quality. Factors such as toxic burden, microbial imbalances, and leaky gut can contribute to eczema and disrupt sleep. By taking a holistic approach, you can tackle these underlying issues and support your body’s natural healing processes.
Take our free Eczema Root Cause Assessment or join our free live workshop to start your healing journey today!
GOT QUESTIONS?
Dr. Fong is going live to discuss this topic on her weekly Cleanbody Eczema Live on Wednesday, October 9, at 1:00 PM PST! Watch the live or check out the replay here:
References:
Irwin, M. R. "Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective." Annual Review of Psychology, vol. 66, 2015, pp. 143–172.
Chang, Y. S., et al. "Melatonin Supplementation for Children with Atopic Dermatitis and Sleep Disturbance: A Randomized Clinical Trial." JAMA Pediatrics, vol. 170, no. 1, 2016, pp. 35–42.
Galano, A., Tan, D.X., Reiter, R.J. "On the Free Radical Scavenging Activities of Melatonin’s Metabolites, AFMK and AMK." Journal of Pineal Research, vol. 54, 2013, pp. 245–257.
Yosipovitch, G., Bernhard, J. D., & Ständer, S. (2018). Itch: From mechanism to (novel) therapeutic approaches. Journal of Allergy and Clinical Immunology, 142(5), 1375-1390.
Chang, Y. S., et al. "Melatonin Supplementation for Children with Atopic Dermatitis and Sleep Disturbance: A Randomized Clinical Trial." JAMA Pediatrics, vol. 170, no. 1, 2016, pp. 35–42.
Abbasi, B., et al. "The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial." Journal of Research in Medical Sciences, vol. 17, no. 12, 2012, pp. 1161–1169.
Chandrasekhar, K., et al. "A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Ashwagandha Extract in Reducing Stress and Anxiety in Adults." Indian Journal of Psychological Medicine, vol. 34, no. 3, 2012, pp. 255–262.
Abdou, A. M., et al. "Relaxation and Immunity Enhancement Effects of Gamma-Aminobutyric Acid (GABA) Administration in Humans." BioFactors, vol. 26, no. 3, 2006, pp. 201–208.
Chang, A. M., et al. "Evening Use of Light-Emitting E Readers Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness." Proceedings of the National Academy of Sciences, vol. 112, no. 4, 2015, pp. 1232–1237.
Gooley, J. J., et al. "Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans." The Journal of Clinical Endocrinology & Metabolism, vol. 96, no. 3, 2011, pp. E463–E472.
Mindell, J. A., et al. "Bedtime Routines for Young Children: A Dose-Dependent Association with Sleep Outcomes." Sleep, vol. 38, no. 5, 2015, pp. 717–722.
Eichenfield, L. F., et al. "Guidelines of Care for the Management of Atopic Dermatitis." Journal of the American Academy of Dermatology, vol. 71, no. 1, 2014, pp. 116–132.
About the Author:
Dr. Diane Angela Fong, ND, is a naturopathic doctor specializing in eczema and chronic inflammatory conditions. She is the CEO and founder of Cleanbody, a wellness company dedicated to treating and preventing chronic diseases. Dr. Fong developed the Cleanbody Method, a transformative three-step process: Evaluate (uncovering the root causes of chronic disease through lab testing and comprehensive assessments), Optimize (strengthening health foundations by addressing nutrition, lifestyle, and toxic exposures), and Support (restoring optimal organ function through targeted healing protocols). Driven by a mission to educate and empower individuals with eczema and other chronic inflammatory diseases, Dr. Fong provides comprehensive support to help patients achieve lasting relief and better health. Learn more at www.cleanbody.health.
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