Sleep and pruritus

What is sleep?

Sleep is a state of reduced activity and perception in which most bodily functions are shut down. Movement activity and energy turnover are reduced and we are less aware of external stimuli. Sleep is of central importance for physical and mental regeneration. In order to be able to fulfill these functions, we "oversleep" almost 1/3 of our lives 

Why do we sleep?

Sleep fulfills many important functions. During sleep, our body can regenerate, for example by repairing DNA damage, storing memories, processing metabolic products and regulating the immune system.

Sleep deprivation and its consequences

A lack of sleep can significantly impair our quality of life and leads to:

• Daytime tiredness and concentration problems
• Mood swings and bad mood
• Reduced performance at work and at school
• Increased risk of accidents

Studies also show that sleep deprivation can disrupt the metabolism. A high ghrelin level - a hormone that stimulates the appetite - can promote weight gain and obesity. In addition, a lack of sleep increases blood sugar and cortisol levels, which weakens the immune system.

The sleep phases

During the night, we go through several sleep cycles of around 90 minutes, which consist of different phases:

1. Light sleep phase (N1)The body relaxes. We spend about half the night in this phase.
2. Mid-deep sleep (transition phase, N2)Here the body sinks further into the sleep state.
3. Deep sleep phase (N3)The body is in "standby mode"; the heartbeat and breathing slow down, the temperature drops and the body regenerates intensively.
4. REM sleep (dream sleep)Rapid eye movement sleep is characterized by eye and muscle twitching. This is when the nervous system is particularly active and most dreams occur.

The sleep phases vary throughout the night: Deep sleep predominates in the first half of the night, while REM phases increase in the second half. 

Sleep and pruritus 

Studies show that itching can occur in all stages of sleep, but most frequently in the light sleep phase (N1). In the deep sleep phase (N3), itching is perceived less frequently as the senses are less active.

Physiological causes of nocturnal itching:

• ThermoregulationNREM sleep causes the blood vessels to dilate and blood flow to the skin to increase, which can lead to itching.
• Altered skin barrier: At night, the skin loses more water, making it irritated and more prone to itching.
• Hormonal influencesThe circadian rhythm influences the release of certain messenger substances that can promote itching.

Sleep hygiene: tips for better sleep

Good sleep hygiene can improve the quality of sleep and reduce symptoms such as itching and insomnia:

• Avoid caffeineDo not drink coffee 4-6 hours before going to bed.
• Light mealsAvoid heavy meals as they can make it difficult to fall asleep.
• Avoid smoking and alcoholThese substances can reduce the quality of sleep.
• Optimize environmentReduce light sources, noise and extreme temperatures.
• Regular bedtimesGet up at the same time if possible, even at weekends.
• Getting up with problems falling asleepIf it takes longer than 15-30 minutes to fall asleep, go into another room and distract yourself briefly before going back to bed.

In the case of intensive or persistent sleep disorders, it may be advisable to seek professional help and talk to your doctor about suitable therapies.