Use your bed only for sleep and sexual activity – not for reading, watching TV, arguing, catching up on work, etc.Learn to distinguish between fatigue and sleepiness. Get into bed only when you are sleepy.Avoid heavy exercise 2 hours before bedtime. Increase or start doing daily exercise.Cigarette smoking stimulates the body and makes sleep difficult. Some contain stimulants that can affect sleep. Use caution when taking headache and cold medicines.Alcohol can also make snoring and sleep apnea worse. It may help you fall asleep faster, but makes sleep shallower later in the night. They contain caffeine and can interfere with normal sleep. Do not drink coffee, tea, sodas, or cocoa after noon.Too many or too-long naps can make sleep at night more difficult. Limit daytime napping to a 40-minute NASA nap (yes, tested by astronauts!).Three to four small meals are better than 1-2 large meals. Eat regular, healthy meals, and eat at the same time every day.Too much time spent in bed can lead to more waking at night. Get out of bed right after you wake up.Wake up at the same time every day, using an alarm if you have to.Like brushing and flossing to maintain good oral hygiene, the following tips can help you maintain good “sleep hygiene.” Daytime Tips for Better Sleep There are also many strategies that can help you sleep more soundly at night. As noted above, there are medications available for some sleep disorders. If you experience any of these sleep issues, speak with your healthcare provider to determine the best treatment options. Several medications are available to treat RLS. Moving relieves symptoms, but only temporarily. This results in the urge to move the legs. People with RLS feel unpleasant, uncomfortable sensations – often described as “creepy-crawly” – in their legs. RBD can be treated with the drug clonazepam (brand name Klonopin and others). Healthy people with RBD have a higher risk of developing Parkinson’s. RBD is one of the early warning signs of Parkinson’s. People with REM sleep behavior disorder act out their dreams, which can be violent. This is the stage of sleep when dreams take place. There are several treatments options for sleep apnea, depending on its severity. In the general population, sleep apnea is associated with obesity and cigarette smoking, but this is not the case in PD. A few common symptoms of sleep apnea are loud snoring, gasping or choking after a pause in snoring, and dry mouth upon awakening. This prevents them from entering the deep, restorative stage of sleep. People with sleep apnea stop breathing for short periods of time during the night. It may become necessary to adjust your sleep schedule. Whether it is a habit from old work schedules or because of an early bedtime, people with Parkinson’s often wake up early in the morning. If you nap frequently, it may lead to a cycle of staying awake at night and spending more time sleeping during the day. Napping during the day can make it harder to sleep at night. Furthermore, the same changes in the brain that lead to Parkinson’s motor symptoms can affect mood, thinking, and other aspects of your health, including the sleep-wake cycle. Sleep disorders (like those below), medications, and mental health disorders (especially depression), among other things, can all lead to excessive daytime sleepiness. ![]() Getting up frequently during the night to go to the bathroom keeps you from sleeping. And people with PD often have nocturia - excessive urination at night. Difficulty getting comfortable, whether from pain or because it is hard to turn over in bed, can keep you awake. Vivid dreams, a side effect of levodopa-based medications such as Sinemet, can disturb sleep. There are many possible reasons: Tremor may wake you up. People with Parkinson’s usually fall asleep without much trouble but wake up frequently throughout the night and have trouble falling back asleep. He or she can recommend a sleep specialist, if needed, and talk to you about medications and other possible strategies to help you sleep better. If you are experiencing any of these sleep problems, tell your healthcare provider. Some common sleep issues for people with Parkinson’s are listed below, along with tips for better sleep. Fortunately, there are effective medications for many sleep problems. Both disease symptoms and anti-Parkinson’s medications can interfere with nighttime rest. Most people with Parkinson’s disease (PD) have trouble getting a good night’s sleep.
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