Our Parkinson's Place: Tips for Getting a Good Night's Rest

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Monday, March 2, 2015

Tips for Getting a Good Night's Rest

Maintain a regular sleep schedule; get up and go to sleep the same time every day.
Get plenty of bright light exposure, particularly natural daytime light.
Decrease fluids several hours before bedtime.
Go to the bathroom before getting into bed to sleep.
Use your bed only for sleeping and intimacy with your partner.
Set the thermostat for a slightly cool bedroom temperature for sleeping.
Make a regular, relaxing bedtime routine a habit.
Lie down to sleep only when sleepy.
If you are unable to sleep after 15 minutes, get out of bed and engage in a relaxing activity like listening to music, meditation or reading until you are sleepy.
Keep lighting and noise at comfortable levels when trying to sleep.
Sleep as much as needed to feel refreshed, but avoid spending too much time in bed

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Building a Better Night’s Sleep

Establish regular bedtime and morning awakening times that you maintain seven days per week.
Go to bed at night when you notice feeling drowsy; learn to distinguish between fatigue and sleepiness.
Design and maintain a comforting bedtime ritual.
Turn off the T.V. Rarely is the late night news soothing or relaxing!
If weaning yourself from a T.V. habit is difficult, substitute a relaxation or nature sounds CD.
Customize your sleep environment; invest in a really good mattress and pillows.
Keep noise and light levels low; use a bathroom or hallway nightlight to prevent
falls.
Maintain a slightly cool room temperature for better REM sleep.
Banish animals from your bed!
Designate your bedroom for sleep and sex, not an all-purpose space.
Limit daytime napping to a 40-minute NASA nap (yes, tested by astronauts).
Avoid strenuous exercise, alcohol, nicotine and caffeine within 4 hours of your bedtime.
Eliminate the common but bad habit of “checking the clock” throughout the night.
Limit prescription sedatives to a 2-week period; instead, try over-the-counter alternatives such as Valerian root capsules, or Calms Forte, a homeopathic formula.