Eczema and Sleep Solutions
How to help my child sleep is one of the most commonly asked questions, eczema or not. Sleep is critical for any child’s health, especially if they are dealing with eczema or any other autoimmune issue. Sleep disturbances are all too common among children with eczema, and parents are often left exhausted and frustrated trying to manage the cycle of itching and discomfort that keeps their little ones awake.
In this article, we’ll explore practical solutions to help your child sleep better, the importance of sleep in managing eczema, and why an intentional approach to sleep routines is key. We’ll also dive into expert advice from Dr. Funke Brown, a renowned sleep physician, who shares insights into how parents can optimize sleep quality for their children. Let’s begin by understanding how much sleep children need by age.
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How Much Sleep Do Kids Need?
Sleep is not a one-size-fits-all solution. The amount of sleep a child needs varies by age, and for children with eczema, focusing on quality is just as important as quantity. Here’s a general guideline of how much sleep children need:
- Newborns (0-3 months): 14-17 hours per day
- Infants (4-12 months): 12-16 hours per day
- Toddlers (1-2 years): 11-14 hours per day
- Preschoolers (3-5 years): 10-13 hours per day
- School-age children (6-12 years): 9-11 hours per day
- Teenagers (13-18 years): 8-10 hours per day
As Dr. Funke Brown suggests, a simple rule of thumb is the “10 by 10” rule, meaning a 10-year-old should aim for about 10 hours of sleep each night. However, for children with eczema or autoimmune conditions, sleep quality can be more critical than hitting a specific number of hours. The disruptions caused by itching can leave a child physically in bed but not fully resting, impacting their body’s ability to heal.
“As parents, it’s easy to think sleep will just work itself out, but like so many other aspects of our children’s health, we need to be intentional about creating a restful environment. Prioritizing sleep is one of the most important gifts we can give our kids, especially when they are managing conditions like eczema.” -Andra McHugh
The Importance of Downtime
In today’s fast-paced world, it’s easy to overschedule our kids with extracurricular activities, sports, playdates, and lessons. While it may seem productive, we are often doing a disservice to our children by overloading their schedules. Downtime is essential for their well-being, both mentally and physically. Kids need time to unwind, and for children with eczema, this downtime is even more crucial because their bodies are constantly working to repair their skin barrier.
Being intentional about rest doesn’t just happen by chance. Parents need to prioritize sleep and balance activities to ensure their child is getting adequate rest. It’s easy to assume that children will simply fall asleep when they’re tired, but in reality, a structured, calm environment is necessary to encourage quality sleep.
How Sleep Quality Affects Eczema
Children with eczema face unique challenges when it comes to sleep. Eczema is a chronic inflammatory condition that affects the skin and can severely disrupt sleep patterns due to itching, discomfort, and night sweats. As Dr. Funke Brown explained, sleep is not just a passive process. During sleep, the body goes into a repair mode where it heals, restores, and regulates the immune system. Poor sleep quality can therefore hinder this natural healing process, making eczema flare-ups worse.
The relationship between sleep and eczema is bidirectional. Poor sleep exacerbates eczema symptoms, while eczema makes it harder for children to sleep, creating a vicious cycle. A child who is sleep-deprived is more likely to experience heightened stress levels and increased skin sensitivity, further triggering eczema outbreaks.
The Science Behind Itchy Nights
AParents of children with eczema often notice that their child’s symptoms seem to get worse at night. Dr. Brown explained that this is due to several factors. As night approaches, the body’s core temperature drops, which naturally facilitates sleep. However, for children with eczema, the reduction in body temperature can trigger increased itching as the skin becomes more sensitive to environmental factors like dryness or heat.
Additionally, during the night, the body goes through different sleep cycles. In the deep sleep stage, hormones like growth hormone are released, which aid in skin regeneration and overall immune function. If your child is constantly being woken up by itching or discomfort, they are unable to reach this deep restorative sleep, leading to poor skin healing.
Creating a Sleep-Friendly Environment for Children with Eczema
Fortunately, there are ways to help your child get the restful sleep they need, even when eczema is at play. Here are some actionable steps you can take:
1. Maintain Consistent Sleep Schedules
Establishing a regular sleep schedule is one of the most effective ways to regulate your child’s internal clock. Consistency in both bedtime and wake time helps their body anticipate sleep and wakefulness, making it easier for them to settle down and rest.
2. Optimize the Sleep Environment
The environment your child sleeps in plays a significant role in the quality of their sleep. Ensure their room is cool and well-ventilated to prevent overheating, as heat and sweat can trigger eczema flare-ups. The room should also be dark and quiet, which helps maintain a calm atmosphere conducive to sleep.
Additionally, pay attention to your child’s bedding and pajamas. Use breathable, natural fabrics like 100% cotton or linen to prevent overheating and skin irritation. Avoid synthetic materials that trap heat and moisture, as these can exacerbate itching.
3. Establish a Relaxing Bedtime Routine
A calm and consistent bedtime routine is essential for helping your child wind down before bed. This can include taking a warm (not hot) bath, applying soothing moisturizers or eczema-friendly skin products, reading a book, and playing soft music. The key is to create a predictable sequence of events that signals to your child’s brain that it’s time to relax and prepare for sleep.
As Dr. Brown noted, incorporating a gentle massage with moisturizing cream can be especially beneficial for children with eczema. Not only does it help keep their skin hydrated, but it also creates a soothing experience that helps them relax and feel secure.
4. Use the Right Skincare Products
Proper skin hydration is critical for preventing nighttime itching. Before your child’s bath, their skin is best served by doing an herbal oil massage. This protects the skin, locks in moisture and fuels the rebuilding of their skin barrier. After your child’s bath, be sure to apply a high-quality, eczema-friendly moisturizer to lock in moisture. The skin barrier is often compromised in children with eczema, making it essential to use gentle, natural products that nourish the skin without irritating it.
5. Monitor Environmental Triggers
Pay close attention to any environmental factors that could be making your child’s eczema worse at night. This could include allergens like dust mites or pet dander, harsh soaps, or even the detergent used to wash their bedding. Keeping your child’s room free of potential irritants can make a significant difference in their sleep quality. I love this air purifier as well!
What to Do if Your Child is Still Struggling
If you’ve optimized your child’s sleep environment and routine but they’re still struggling to get enough rest, the Eczema Elimination Method will help identify underlying issues and provide targeted treatments to improve your child’s condition.
The Parent’s Role in Supporting Healthy Sleep
Helping your child get the rest they need takes intentionality and patience. As parents, we are curating our child’s environment, routines, and schedules to ensure they are getting the care they need to thrive. It’s easy to overlook the importance of sleep, especially when juggling busy schedules and multiple activities. However, making sleep a priority is one of the most impactful things we can do for our child’s overall health and well-being.
Sleep is just as important as nutrition and exercise for a child’s development, especially for children with eczema or other chronic conditions. By being mindful of your child’s sleep needs and taking steps to create a supportive environment, you are giving them the foundation they need to heal, grow, and thrive.
Helping your child sleep better with eczema may require a bit more effort, but the rewards are worth it. Every hour of restful sleep contributes to their body’s ability to repair and recover, making life with eczema more manageable for both you and your child.
Looking For More Ways To Reduce Itching and Help Your Child Sleep?
Can we ever get enough? Check out Allergy-Friendly Protein Sources for Kids, Wet Wrap Therapy: A Natural Approach to Eczema Relief and Reducing Screen Time For Kids. I’m with you every step of the way on this most important mission. You CAN heal your child’s skin and end sleepless nights for good!
FAQ
What are the best materials for bedding for children with eczema?
Natural, breathable fabrics like 100% cotton or linen are best for children with eczema. These materials help reduce irritation, allow the skin to breathe, and regulate body temperature better than synthetic fabrics.
How can I create a more restful environment for my child with eczema?
Creating a calming, eczema-friendly sleep environment involves using breathable bedding, maintaining a comfortable temperature, and avoiding irritants like synthetic fabrics or harsh laundry detergents. You can also incorporate bedtime routines that promote relaxation, like gentle skincare rituals and using calming oils or lotions made from natural ingredients.
