If you have psoriasis, it sometimes feels like you’d do anything to relieve that never-ending itch. The chronic skin condition happens when your skin cells multiply too quickly—leaving you with thick, scaly patches called plaques. While you may find yourself scratching at all hours of the day, itchiness can be particularly noticeable when you first wake up in the morning. This is why a morning routine for psoriasis can be essential.
Besides itching, psoriasis can come with other uncomfortable symptoms like skin and joint pain, nail issues, or inflammation—depending on the type, per the Mayo Clinic. While there’s no cure for the condition, there are topical treatments, oral meds, and other therapies you can try to reduce flares. These along with home remedies can really help, too.
“The morning is a great time to form healthy habits for psoriasis,” says Y. Claire Chang, MD, board-certified dermatologist at Union Square Laser Dermatology in New York City. “Establishing a morning routine helps create consistency,” Dr. Chang says. “It is easier to remember when you first wake up rather than when you are busy and interrupted during the day.”
Treating psoriasis, like many other health conditions, requires consistency and self-care to help you feel your best. Read on to learn how to manage your psoriasis with healthy morning habits.
8 things to do every morning for your psoriasis
1. Take a shower
“Showering in the morning can be particularly beneficial to individuals with psoriasis to hydrate the skin and soften the psoriatic plaques,” Dr. Chang says. The warm water can “help gently remove scales without causing trauma to the skin,” she adds.
What’s more, “showering helps prepare the skin for application of topical treatments and moisturizers,” Dr. Chang says. Damp skin can more easily absorb things like moisturizers and other topical treatments.
Here are a few of Dr. Chang’s tips to get the biggest skin benefits during shower time:
- Keep your shower brief and use lukewarm water. Long, hot showers can dry out the skin.
- Use the right skin care. Avoid harsh or scented soaps. Instead, incorporate products with oatmeal to soothe the skin, bleach to kill bacteria, and/or moisturizing oils to hydrate the skin.
- Apply products right away. After showering, gently pat dry, and apply topicals immediately to damp skin.
2. Apply moisturizers
“Moisturizers are crucial in delivering hydration to the skin and helping to protect the skin barrier,” Dr. Chang says. While moisturizing on the regular is a good general rule for everyone, it’s especially essential for folks with psoriasis.
“Those with psoriasis typically have higher transepidermal water loss (TEWL) and lower skin hydration,” Dr. Chang says. In people with psoriasis, using emollients (the ingredients in moisturizers that soothe dryness or irritation and protect the skin’s outer layer) can improve skin barrier function, according to a small July 2021 study in Life (Basel).
Moisturizing in the morning has big benefits. Here are just a few, per Dr. Chang:
- It helps maintain skin hydration throughout the day to reduce symptoms of dryness, flaking, and itching
- It helps create a protective barrier from common environmental triggers including pollutants and irritants
- It may help you stick to a skin care routine (you may forget or get too busy once the day gets going)
“While prescription steroid and vitamin D analog creams are considered first-line treatments for psoriasis, effective over-the-counter (OTC) moisturizers and topicals are also available to be used in combination with prescriptions,” Dr. Chang says. But with so many skin care products on the market, it can be confusing to know which ones are best. The key to improving skin health when you have psoriasis is using the right topicals. In other words, what’s in the products makes all the difference.
The next time you take a trip to the drugstore, look for products with these ingredients:
- Moisturizing ingredients: “Ceramides, hyaluronic acid, and glycerin are effective in maintaining the skin’s protective barrier,” Dr. Chang says.
- Soothing ingredients: “Colloidal oatmeal, aloe vera, and niacinamide may help calm inflammation and reduce symptoms,” Dr. Chang says.
- Ingredients that soften psoriasis plaques: Not only do ingredients like urea and salicylic acid soften psoriasis plaques, but they also improve the skin’s ability to absorb other topical agents, Dr. Chang says.
Apply skin care products to moist, damp skin. This “enhances absorption of the topicals” and makes them more effective, Dr. Chang says.
Dr. Chang’s OTC skin care product recommendations include the following:
This cream is “formulated with 2 percent salicylic acid and lactic acid to reduce the scales and flaking of psoriasis, niacinamide to soothe the skin, and essential ceramides to repair and protect the skin barrier,” Dr. Chang says.
This shampoo “contains 3 percent salicylic acid to help clear crusty scalp scales to improve symptoms of scalp psoriasis,” Dr. Chang says. “By removing the thicker scales, other topicals like steroid solutions may absorb more effectively into the skin.” The fragrance-free formulation is also gentle enough for sensitive skin and all hair types.
This product is an “intensely nourishing body cream with an oat-based formula and infused with shea butter to help hydrate and replenish the skin,” Dr. Chang says. You can slather this on after the shower, right before bed, or any time of the day when skin is feeling dry or flaky.
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This cream “contains a powerful hydrating combination of ceramides, shea butter, glycerin, and niacinamide to repair the skin barrier and moisturize the skin,” Dr. Chang says. It comes with a travel and full-size bottle and the formulation is light enough that it won’t feel thick or greasy on the skin.
This healing ointment “combines ceramides, hyaluronic acid, and occlusive ingredients to lock in moisture and repair the skin,” Dr. Chang says. It’s great to slather on damp skin to trap in moisture and hydrate dry, flaky patches.
3. Slather on SPF
Whether you have psoriasis or not, applying SPF every morning is a must. That’s because “repeated sun exposure without protection can lead to photo damage, including increased risk of skin cancer and premature aging,” Dr. Chang says.
Unfortunately, people with psoriasis are at greater risk of sun damage because of their compromised skin barriers, which may make skin more susceptible to UV damage, says Dr. Chang. Additionally, certain treatments for psoriasis—like topical retinoids and salicylic acid—may increase skin sensitivity to sunlight, she adds. On top of this, “psoriasis can lead to post-inflammatory hyperpigmentation (darker patches) on the skin, especially in darker skinned patients,” Dr. Chang adds. “Sunscreen is critical in minimizing the risk of PIH.”
All this to say, applying SPF to your face and body as part of your morning routine for psoriasis is key. Dr. Chang recommends broad-spectrum sunscreens, “ideally with mineral UV blockers.”
4. Get some sunlight
We know that too much sun exposure can be harmful for your skin (hence the SPF recommendation above), but a little dose of daily sunlight might be just what the doctor ordered for your psoriasis patches. This can be in the form of controlled amounts of sunlight or UV, says Dr. Chang. It’s beneficial because “UVB has anti-inflammatory properties that can reduce inflammation associated with psoriasis, as well as slow down the rapid proliferation of skin cells characteristic of psoriasis,” she adds.
And research backs this up. Phototherapy (i.e., the use of narrowband UVB rays) is an effective, safe treatment for people with psoriasis that has no systemic side effects, according to an October 2017 clinical review in Lasers in Medical Science.
Okay, that’s for artificial light, but what’s the sweet spot for actual sunlight? According to Dr. Chang, it’s about five to 10 minutes of sun exposure daily. “To get an appropriate amount of sun while minimizing risk of sunburn long-term skin damage, it’s important to start with short sessions,” she adds. “If tolerated well, you can gradually increase duration to 15 to 20 minutes total per day.”
Just remember to still always wear broadband SPF on all areas of your skin, and to go out during less intense sunlight hours—like early morning, per Dr. Chang.
5. Eat your omega-3s
“Psoriasis is a multifactorial disease,” Dr. Chang says. Meaning, it has a variety of causes and triggers. While genetics plays a role, lifestyle and diet can also have an effect on psoriasis, she says. In fact, some research suggests that what you eat can help manage this skin condition.
Dr. Chang points to a July 2022 paper in Dermatologic Therapy which found that “low-calorie, Mediterranean, and protein-restricted or vegetarian diets may be beneficial in reducing psoriasis severity.” The researchers also concluded that diets rich in omega-3 polyunsaturated fatty acids as well as fruits and vegetables can keep psoriasis flares at bay. Some foods with omega-3s include walnuts, salmon, and flaxseed oil.
For breakfast, this may look like a yogurt bowl topped with fruit, walnuts, and flaxseeds, or a bagel with lox and avocado.
6. Wear breathable clothes
“Choosing the right fabrics and clothing can help manage your psoriasis,” Dr. Chang says. This is because psoriasis-affected areas of the skin are sensitive and highly prone to irritation, she adds. “Tight or rough clothing can cause friction and worsen skin irritation and itching.” Instead, try to wear breathable, light fabrics to minimize irritation and reduce sweat buildup, which can inflame the skin even more, Dr. Chang says. So as you’re dressing for the day, opt for materials like cotton, linen, or any other breathable fabric.
7. Manage your stress
Stress is a big risk factor for psoriasis (and overall skin inflammation), Dr. Chang says. Scientists hypothesize that stress triggers the release of chemicals in your body that cause an inflammatory response, according to Harvard Health Publishing. And this pro-inflammatory reaction can contribute to psoriasis flares.
Thus, learning to keep your stress in check is essential. Adding a relaxing practice to the beginning of your day can help. Here are a few tips from the American Academy of Dermatology Association (AAD) to reduce your risk of psoriasis flare-ups from stress:
- Practice yoga, meditation, and/or deep breathing
- Lean on your support groups (i.e., family, friends, or a therapist)
- Keep a daily gratitude journal
Working out is also a wonderful way to bust stress (and maintain overall health). Plus, it has some bonuses for psoriasis, too, Dr. Chang says. The same Dermatologic Therapy paper noted that regular exercise and physical activity may help improve psoriasis.
8. Quit smoking
We know this is not necessarily tied to a morning routine, but studies suggest that smoking may worsen psoriasis severity, Dr. Chang says. This is why it’s important to prioritize quitting, not just for your overall health, but your skin health, too. While the connection between smoking and psoriasis isn’t totally clear, doctors have some theories—one being that smoking increases certain molecules that regulate the immune system, per the National Psoriasis Foundation. These molecules include:
- Free radicals (unstable atoms): too many free radicals can damage cells and cause inflammation
- Cytokines (cellular messengers): smoking can interfere with cell-to-cell interaction and initiate an immune response that contributes to psoriasis
Here are a few tips to reduce the risk of flare-ups from smoking, per the AAD:
- Ask for help to quit: Stopping smoking is hard. Your dermatologist or primary care doctor can support you and point you in the right direction.
- Ask your dermatologist about the nicotine patch. Before trying it, speak with your dermatologist to see if using it could trigger your psoriasis.
- Try to avoid being around people who are smoking. Secondhand smoke can also be a risk factor for psoriasis. So limit your time around smokers (or politely ask them to puff somewhere else).
When to see your dermatologist
Establishing a morning routine for psoriasis relief can set you up for less itching throughout the day. This is especially true if you’re pairing home remedies with more conventional treatments from your doctor. If you have psoriasis, it’s best to check in with your doctor at least every six months, per Harvard Health Publishing. In the meantime, keep a close eye on your skin. If you notice any changes or have a rash that’s not going away (or getting worse) see your dermatologists ASAP.
Dr. Chang agrees that regular follow-ups with your dermatologist are important, in case any changes need to be made to your treatment plan. She also says visiting your primary care doctor on a regular basis is important, too, as psoriasis can come with risk of other health conditions like arthritis. Your doctor can help you feel your best by treating your symptoms.