Poor sleep and atopic dermatitis are intertwined, says Mona Foad, MD, a dermatologist and the founder of Mona Dermatology in Cincinnati. “Ongoing skin inflammation can stimulate nerve endings, leading to persistent itch, discomfort, and sleep disruption, which places continuous stress on the body,” she says. “Over time, this can increase levels of stress hormones, and that may become chronic.”
This helps explain why people with moderate to severe atopic dermatitis may struggle with physical and emotional fatigue, Dr. Foad says. When stress is high, sleep continues to be disrupted, and that means the body never fully resets.
1. Build Small Moments of Joy Into Your Day
Finding creative outlets or hobbies that help you connect with others and explore your interests can be beneficial. Foad points out that taking this time for yourself isn’t indulgent or selfish; it’s necessary for supporting your physical and mental health.
“Reducing stress can take many forms, and some of those may be small, helpful activities that simply make you feel lighter and more joyful,” she says.
These don’t necessarily need to be highly productive, like working on a novel or painting a masterpiece. Instead, focus on low-effort everyday pursuits like taking a walk with a neighbor, reading a book, gardening, or doing some journaling or knitting.
2. Get Morning Light When You Can
Spending a long time in the sun without adequate sunscreen isn’t recommended, but taking a few minutes to stand outside or even just look out an open window can be helpful for lowering stress, feeling recharged, and managing emotional health, she says.
3. Focus on Healthy Eating
A research review that looked at the impact of dietary patterns on atopic dermatitis found that foods with omega-3 fatty acids like salmon and walnuts can reduce inflammatory chemicals in the body. It also found that plant-based foods like fruits, vegetables, nuts, and seeds also helped with eczema-associated inflammation and bolstered the skin’s barrier function, helping maintain hydration.
4. Move Often and in Meaningful Ways
When it comes to interventions that can bolster skin health, energy levels, and sleep quality while reducing inflammation, physical activity is at the top of the list.
Moving more often can help increase your energy level because physical exertion causes cellular-level changes within the body. Specifically, it prompts higher production of mitochondria. These structures generate power inside cells, so an increase in mitochondria increases your body’s energy supply.
5. Stay Connected to Loved Ones
When symptoms are flaring and energy is low, it can be easy to decline social invitations and activities, but that can often worsen emotional health, says Foad.
“If you’re already experiencing some level of distress due to poor sleep and atopic dermatitis symptoms, you may end up withdrawing,” she says. “But that can significantly affect quality of life.”
How to Get Started
As with any type of lifestyle strategy, some tactics may work better than others, says Tanya Evans, MD, a dermatologist and the medical director of the skin cancer program at MemorialCare Saddleback Medical Center in Laguna Hills, California. What’s important is that you experiment with different options and observe how your energy levels change and whether your sleep improves.
This can help break the self-perpetuating loop of atopic dermatitis symptoms causing sleep disturbance and stress, which then worsen inflammation, leading to more sleep difficulties and symptoms.
In addition to disrupted sleep causing low energy levels and daytime fatigue, atopic dermatitis symptoms can impact social participation, relationships, and work or school performance.
Trying new strategies to recharge can be helpful, but if you’re struggling with anxiety, depression, or other mental health effects, Evans suggests checking in with your doctor to make sure you get the support you need.
The Takeaway
- The disrupted sleep common in atopic dermatitis can take a toll on physical, mental, and emotional health, leaving you feeling low energy or fatigued.
- Finding ways to recharge on a regular basis can help you feel more in control of your health with atopic dermatitis.
- Strategies like getting regular exercise, eating a healthy diet, and prioritizing social interactions and moments of joy can help you replenish your energy.
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