Sleep soundly: night time routine for itchy menopause skin relief

This article is intended for information purposes only and does not constitute or replace advice from a medical professional.

There are many symptoms of menopause that are widely discussed; night sweats, hot flushes and mood swings are all expected when you reach that time of your life. But skin changes like dry, itchy skin are less expected and can be a symptom of menopause that you weren’t prepared for. When you experience skin itching in menopause, you may also find it gets worse at night, impacting your sleep and leaving you feeling worse the next day. Read on to find out more about menopause skin itching at night and how a night time skin care routine can help.

Why does menopause cause itchy skin?

Your hormone levels decline during perimenopause and menopause. Oestrogen is the hormone that supports skin health and its function. It helps regulate collagen and oil production, keeping your skin feeling hydrated and healthy. So, when your body loses oestrogen, your collagen and sebum production also slows down, leaving your skin feeling drier, thinner and itchier.     

The impact of night time itching on sleep quality

Other symptoms of menopause, like hot flushes and night sweats, cause further moisture loss in your skin. This can intensify at night, leaving your skin feeling very uncomfortable and leaving you unable to sleep. Stress and anxiety can also be heightened during this time, and are often worse at night. Stress activates your body’s histamine response and can cause you to feel more itchy or have a crawling sensation on your skin. Chronic itchy skin is medically known as Pruritus.

Your ultimate night time skin care routine for soothing itchy skin

Here are some tips for a night time skin routine that can help to soothe itchy and irritated skin during menopause. 

Step 1: Take a warm bath or shower

Showering in the evening before bed can be helpful for itchy skin during menopause. Make sure you use warm water instead of hot, and keep showers and baths to a maximum of 15 minutes to prevent drying your skin out further. 

Step 2: Gentle cleansing is key 

The products you use in the shower can make a big difference. Avoid any harsh chemicals and ingredients like sulphates, which are known irritants. Gentle cleansing with a body wash made to nourish menopausal skin will help to soothe the itch. Sanex Expert Skin Health+ Menopause Body Wash instantly soothes and reduces tightness in both menopausal and perimenopausal skin, leaving it smooth and visibly hydrated. 

Step 3: Lock in moisture 

After showering, pat yourself dry using a soft towel, and don’t scrub or use a vigorous drying motion. Locking in hydration is key for keeping your skin feeling soft and comfortable, so use a hydrating and nourishing body cream within 3 minutes of drying to seal in as much moisture as possible. A body cream with ceramides can also help to strengthen your skin barrier, which keeps irritants out and helps to prevent itching. 

Step 4: Keep cool

Make sure both your bedding and pyjamas are made from natural fibres that let your skin breathe, like cotton or linen. Avoid any synthetic fabrics, like polyester or acrylic, that can cause more sweating. Use a fan to cool the temperature in your room before bedtime. You can leave it on overnight or switch it off before getting into bed. 

Step 5: Create a calm sleep environment

Try to make your bedroom a haven for sleep. Light a candle or use soft lighting to create a relaxing ambience. Put your phone down and read a book, listen to a relaxation podcast or try meditating before you drift off to sleep.

Ingredients to look out for (and avoid) for your night time routine

It’s helpful to understand exactly what you’re putting on your skin. Here are some ingredients to look out for in your night time skin routine:

Try to use

• Hyaluronic acid: Occurs naturally in your skin and keeps it looking plump and hydrated. This super ingredient has molecules that can hold 1000 times their weight in water, giving your skin a boost of moisture. Using skincare products that contain hyaluronic acid can help restore your skin’s natural radiance and hydration. 
• Ceramides: Once you’ve had a moisture boost from hyaluronic acid, use a moisturiser that contains ceramides on both your face and body to lock in the hydration. The lipids (a type of fatty acid) it contains help to strengthen your skin barrier by keeping hydration in and bacteria out. 
• Vitamin C: Our body can’t make Vitamin C itself, so eating foods that are rich in it (fruits, berries, broccoli) and using it in your skincare routine can be beneficial. Vitamin C must be present in your skin for your body to be able to produce collagen, and collagen will help your skin to appear more plump, firm and smooth fine lines.

Try to avoid

• Fragrance or added perfume
• Sulphates
• Soap
• Alcohol
• Artificial colours and dyes

Beyond skincare: lifestyle tips for better sleep

Try making these small changes to your night time routine to prepare you for a better night’s sleep:

• Eat a healthy and balanced diet that prioritises omega-3 fatty acids, vitamin C, whole foods and plenty of fresh fruits and veg. Avoid processed foods, refined sugar, caffeine and alcohol as much as possible. 
• Drink plenty of water! Water is important for keeping your skin hydrated from the inside and can help in tackling itchy skin. Aim to drink around 2 litres a day. 
• Exercise regularly. Even a walk or a gentle workout like yoga can be beneficial for your skin health.
• If possible, avoid smoking or using any other tobacco products. These harm your skin and overall health, and can contribute to oestrogen loss. 
• Try to minimise stress as much as possible. This is easier said than done, but if you can avoid triggers and stressful situations, your skin will thank you. 

FAQs

Here are the answers to some commonly asked questions about your night time skin routine:

Why does skin get itchier at night during menopause?

Night sweats and dry skin can make your skin feel itchier at night during menopause. This itching can also be exacerbated by stress and anxiety, making it more difficult to get to sleep. 

What type of skincare products should be used at night to relieve menopausal itching?

To relieve menopausal itching, use a gentle shower gel that has been formulated for atopic-prone skin and reduces irritation. Sanex Skin Therapy Anti-Itchiness Body Wash contains our patented amino acid complex with Omega-3 to support your skin barrier and deliver the feeling of 24-hour hydration. 

What else can be done at night to stop night time itching and sleep better?

To treat itching, make some small changes to your night time skin care routine. Shower or bathe before bed, use warm water and pat your skin dry. Lock in moisture with a gentle body lotion and moisturiser, and sleep in cotton pyjamas in a cool room.