Hot, sticky nights can be challenging for anyone — but for people with eczema, getting a good night’s sleep during a heatwave can feel almost impossible. Sweat, overheating and increased itchiness can all make symptoms worse, leading to restless nights and tired days.
We know how vital sleep is to physical and mental wellbeing, as well as to eczema management. That’s why we’ve pulled together practical advice to help you or your child sleep more comfortably during warmer weather.
Why is heat a problem for eczema?
People with eczema often find heat triggers flare-ups. Warm temperatures increase sweating, and sweat contains salts that can irritate the skin and cause stinging or itching. It can also dry out the skin, weakening the skin barrier. Overnight, when there are fewer distractions, itching can feel more intense, leading to scratching, discomfort and broken sleep.
Tips for better sleep in hot weather
Here are some simple, practical steps that may help:
Choose the right bedding
- Use lightweight, breathable cotton sheets, avoid synthetic fabrics that trap heat.
- Keep bedding minimal. Try a single cotton sheet instead of a duvet.
Keep your bedroom cool
- Use a fan to circulate air (but avoid pointing it directly at your face or skin), place a bowl of ice in front of it for extra cooling.
- Keep curtains closed during the day to block out sunlight.
- If it’s safe to do so, open windows at night to let in cooler air, or leave them open an hour before going to bed to allow the air to circulate through and cool your room.
Stay cool and hydrated
- Drink plenty of water throughout the day to stay hydrated, it supports skin health too.
- Have a cool (not cold) shower before bed to lower your body temperature and leave skin irritant-free.
Adjust your skincare routine
- Apply emollients as usual, but try lighter, non-greasy formulations in the summer if heavier creams feel uncomfortable.
- Let moisturisers absorb fully before getting into bed to prevent stickiness or overheating, this can take up to 20 minutes.
Create a calming routine
- Try to keep a consistent bedtime, routine helps the body wind down naturally.
- Use mindfulness, relaxation exercises or light reading to reduce stress, which can also worsen itching. Playing peaceful music can often help you drift off.
Look after your mental wellbeing
Sleep loss and persistent itching can take a toll on mental health. It’s okay to feel frustrated or anxious, many people with eczema share these feelings. If you’re struggling, talk to a healthcare professional.
More support and information
For more on sleep and eczema, including child-specific tips and night-time emollient routines, visit our page on sleep and eczema.