Sleeping in a heatwave with eczema

Hot, sticky nights can be difficult for anyone, but for people living with eczema, sleep during a heatwave can feel almost impossible. Sweat, overheating, and increased itchiness all exacerbate symptoms, often leading to restless nights and tired mornings. Quality sleep is crucial not only for overall health but also for eczema management, so adopting practical strategies to stay comfortable during warmer weather is essential.

Why heat affects eczema

Warm temperatures can trigger eczema flare-ups in many people. Heat increases sweating, and the salts in sweat can irritate the skin, causing stinging or itching. Heat can also dry out the skin, weakening the skin barrier. At night, when distractions are minimal, itching may feel more intense, prompting scratching that disrupts sleep and further damages the skin.

Tips for a cooler, more comfortable night

Choosing the right bedding can make a big difference. Lightweight, breathable cotton sheets are ideal, while synthetic fabrics that trap heat should be avoided. Minimal bedding, such as a single cotton sheet instead of a heavy duvet, can help prevent overheating.

Keeping the bedroom cool is equally important. A fan can circulate air, but try not to direct it straight at your face or skin. For extra cooling, place a bowl of ice in front of the fan. During the day, keep curtains closed to block sunlight, and if it is safe, open windows at night or an hour before bedtime to allow cooler air to circulate through the room.

Staying hydrated is another key factor. Drinking water throughout the day supports both overall health and skin hydration. A cool (but not cold) shower before bed can help lower body temperature and rinse off sweat, leaving the skin more comfortable.

Adjusting your skincare routine for hot weather can also improve sleep. Continue applying moisturisers as usual, but consider lighter, non-greasy formulations if heavy creams feel uncomfortable. Allow moisturisers to fully absorb before bed, which may take up to 20 minutes, to prevent stickiness or overheating.

Creating a calming bedtime routine can help your body wind down naturally. Consistent bedtimes, mindfulness, relaxation exercises, or quiet reading can reduce stress, which in turn can help decrease nighttime itchiness. Playing peaceful music may also help you drift off more easily.

It is also important to look after your mental wellbeing. Persistent itching and sleep loss can affect mood and concentration, and it is normal to feel frustrated or anxious. Sharing your feelings with supportive friends, family, or healthcare professionals can help, and seeking guidance from a medical professional is appropriate if sleep difficulties or eczema symptoms are impacting your mental health.

By making small adjustments to your bedroom, bedtime routines, skincare, and hydration, nights during a heatwave can become more manageable for people with eczema. While it may not be possible to eliminate discomfort entirely, these strategies can help reduce flare-ups, improve rest, and support overall health and wellbeing during the warmer months.