Parkinson’s disease causes sleep disruption, including trouble getting to sleep and falling back asleep after awakening in the night. Healthy sleep is very important for both physical and mental health. Poor sleep can affect productivity and overall quality of life.
Here are some tips to help you fall (back) asleep:
-
- Don’t panic at the thought of how you are going to get through the next day if you don’t fall asleep right now! Doing so will kick in your sympathetic nervous system fight or flight response when you fret or panic, and will cause your sleeplessness to become worse.
- People like to debate me on this, but it’s true… you should avoid computers, phones, and anything else with a screen. Screen-light confuses your nervous system and can make you even more alert. It can also interfere with your body’s production of melatonin (the chemical that induces sleep).
- Avoid clock watching. Instead, engage in a mundane task. For example, I personally will alphabetize things in my mind. I often alphabetize states, cities, dog breeds, or anything that is boring or isn’t important to my day. I rarely get past “Komondor”.
- Make a list of tasks you could do next time you can’t fall asleep. For example, you could fold laundry, do a crossword puzzle, or read a book.
- Learn breathing techniques and/or meditation. Select a mantra and repeat it in your mind.
Here are some tips to help you stay asleep:
- If you are having to use the bathroom many times each night, try to avoid consuming liquids at least 2-3 hours before bedtime.
- Although it may be a difficult topic, you should know that alcohol can certainly interfere with your sleep. You may find you need to avoid that glass of wine in the evening. For that matter, be careful of consuming coffee after morning-time.
- Naps are good, but not in the second half of the day. You should limit your nap to 20 minutes or less. Here is my link to affective nap taking.
- Take a warm bath or shower before bed. Adding lavender may help.
- Make sure the room temperature isn’t too cold or too warm.
- Make the room dark. For me, even the smallest amount of light will alert me enough to have disrupted sleep.
- Exercise in the first half of the day. It will alert your body for action. If you feel sleepy afterwards you can always take a short nap. Exercising in the evening is not great for those who cannot fall asleep easily.
- Make sure your medicines are timed so that you can get a good night sleep. If you have restless leg syndrome, or other symptoms that are keeping you awake, talk with your doctor. They may be able to suggest alternatives.
Resources:
American sleep association
webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes#1
Parkinson’s foundation