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.

• http://www.parkinson.org/Parkinson-s-Disease/Living-Well/Sleep/Is-there-more-than-one-type-of-sleep-problem-in-PD