Itchy Skin at Night Could Be a Sign That It's Time to Change Your Sheets

By Kayla Hui
Sensitive skin allergic concept, Woman itching on her arm have a red rash from allergy symptom and from scratching.
Getty | Viktoriya Skorikova
Getty | Viktoriya Skorikova

Itching can strike any time of day, but why does it always seem worse at night, right when you're trying to get some shut-eye? No, your body isn't suddenly conspiring against you after sunset. Rather, without any of the (many) daytime distractions, that irritating urge to scratch becomes way more noticeable. When you're finally tucked into bed, your mind has less to focus on, so itching can feel way more intense. But don't stress: There are some (very easy) ways to help soothe your skin. Ahead, advice from top dermatologists on how to stop the itch and catch some much-needed zzz's.

Experts Featured in This Article:

Quynh-Giao Sartor, MD, FAAD, is a dermatologist at Westlake Dermatology based in Houston, TX.

Supriya Rastogi, MD, is a board-certified dermatologist at Schweiger Dermatology Group.

Brendan Camp, MD, is a double board-certified dermatologist at MDCS Dermatology and Clinical.

What causes itching at night?

Itching (technical term: pruritus) is a common condition, affecting roughly 20 percent of adults, according to Medscape. It occurs when nerve fibers are stimulated, either through the release of chemicals such as histamine or via mechanical or heat stimuli, explains Texas-based dermatologist Quynh-Giao Sartor, MD, FAAD. As mentioned, it's more of a mind trick that makes it seem like itching is worse (or only crops up) once you hit the sack. But there are also specific itch-inducing triggers that are associated with the overnight hours.

  • An Existing Skin Condition: According to board-certified dermatologist Supriya Rastogi, MD, an underlying skin issue is one of the main culprits. Research shows that conditions such as eczema and psoriasis are exacerbated at night, when the skin naturally loses moisture. Dr. Rastogi adds that even run-of-the-mill dryness can be a factor; dry skin is often itchy.
  • Bedding and Clothing: Since bedding and clothing come in direct contact with your skin, it's no surprise that they're on the list of irritants. Dr. Rastogi explains that materials like wool and fleece can exacerbate itching. They're both innately scratchy and also warm the skin, which makes things worse. To that point…
  • Body Heat: Hot sleeper? This could be another root cause. "The sensation of itch is transmitted mostly by nerve fibers that are temperature sensitive. Raising the temperature lowers the threshold of the itch receptors," says Dr. Sartor. Translation: The hotter you are, the itchier you'll feel.
  • Certain Foods and Drinks: Nighttime drinks and snacks might also be to blame for your late night scratch-fest. Consuming caffeine, alcohol, or spicy foods before bed allows for more blood flow, which warms the skin and further exacerbates itching, Dr. Rastogi explains. It might not be a bad idea to skip that spicy ramen or after dinner cappuccino before hitting the hay.
  • Environmental Changes: While itch can strike anytime during the day, it's worse at night as a result of environmental changes, says Brendan Camp, MD, a double board-certified dermatologist. Lower humidity levels and dry indoor heat can suck the moisture out of your skin, making it feel drier and itchier as the night goes on.

How to Ease Nighttime Itch

There are various ways you can both ward off nighttime itch at the pass and/or help soothe discomfort when it does strike.

  • Avoid Hot Showers: Dr. Rastogi recommends taking lukewarm showers instead of hot ones to avoid drying out the skin.
  • Switch Up Your Skincare Routine: Since dry skin and itchiness go hand-in-hand, make sure to load up on extra moisture. "Use thick moisturizers, preferably ones you scoop from a jar. They're more effective and provide a stronger barrier and deeper hydration than thinner lotions in pump bottles," notes Dr. Rastogi. Cooling treatments—think menthol-based creams—or a cool-mist humidifier can also work wonders.
  • Change Your Bedding: If you suspect that your itching is fabric-related, opt for breathable fabrics such as cotton, explains Dr. Rastogi. Cotton tends to be more breathable, sweat-absorbent, and less likely to cause overheating overnight. The smooth texture also won't irritate your skin. An excuse to pick up new PJs and sheets, perhaps?
  • Avoid Common Irritants: Dr. Rastogi recommends washing your bedding with detergents labeled "Free and Clear", which means they don't contain dyes, perfumes, or preservatives, all of which can further irritate your skin.
  • Manage Stress Levels: It's easier said than then, but, as much as possible, try keeping stress in check. (Dr. Rastogi recommends relaxation techniques, such as mindfulness or yoga.) Increased stress has shown to trigger eczema flares and make eczema-sufferers feel extra itchy.
  • Use Topical And Oral Treatments: As a last resort, talk to your doctor about OTC or prescription meds. Topical anesthetics such as lidocaine or anti-inflammatory agents such as steroids can help ease the itching, says Dr. Sartor. Also helpful? "Systemic drugs such as oral antihistamines (hydroxyzine, Benadryl) can work to block itching, although these tend to have sedating side effects," Dr. Sartor adds. The big caveat: These should only be used per your doctor's recommendations, says Dr. Rastogi.

When to See a Doctor

Both experts we spoke with agree that if your itch lasts for more than two weeks or is seriously disrupting your sleep, it's time to call a doctor. "It's also important to seek medical advice if the itching is accompanied by redness, swelling, or skin changes," Dr. Rastogi adds. And get checked out if you have any other symptoms—fever, unexplained weight loss, night sweats, or fatigue—as the itching could be an indication of an underlying condition, she notes. The good news: In many cases, a few of the simple tweaks mentioned above should be sufficient to help you stop scratching while you snooze.

Kayla Hui (she/her) is a freelance writer, specializing in health, wellness, the outdoors, travel, and food. In her five years of writing experience, she's covered women's health, chronic conditions, health disparities, and wellness trends for Women's Health, Well+Good, Shape, Health, Verywell Health, The Zoe Report, and more.