Getting a good night sleep with Parkinson’s
For some people with Parkinson’s, physical symptoms can impact on getting a good night’s sleep and adequate rest. Recent studies have shown that people with Parkinson’s on average get just over 5 hours of sleep, with many waking up at least twice a night.
There are some tips you can try to implement to help improve your sleep:
Have a nightly routine
Establishing a night-time routine is key in having a good night’s rest. Try going to bed and waking at the same time each day to establish a routine. You could also try keeping a sleep diary to identify changes or patterns which may be impacting your sleep.
Avoid things that may disturb your sleep
In the evening time, try to avoid stimulants like caffeine or alcohol as they can disturb your sleep routine. Also, try and cut down on drinking liquids before bed to stop you from getting up in the middle of the night.
Exercising during the day can be beneficial and help you sleep at night, but try to avoid exercising before going to bed for the night.
If you can’t sleep, get up
If you find that after 15 minutes of trying to sleep you are not getting any where, don’t be afraid to get up. Go sit on the couch or chair and read a book or listen to calming music until you start to feel tired.
Create a comfortable sleeping environment
When trying to sleep, a comfortable mattress and pillow are essential. If you do not need a new mattress, you could look into comfortable mattress toppers. Ideally, your bedroom should be used for sleeping and you should try to banish things that might distract you like television, mobile phone, and books.
Following some of these tips may help you sleep more comfortably at night, helping you to feel better throughout the day.