Parkinson and Sleep

People with Parkinson’s disease often struggle with sleep disturbances. They may have trouble falling asleep or staying asleep. In addition, they can experience stiff muscles and muscle contractions during the night. Vivid dreaming is common, and some may start sleepwalking or wake up frequently with headaches. Certain patients also develop sleep apnoea, where breathing stops temporarily during sleep.

As a result, many people with Parkinson’s feel extremely tired during the day, battling sudden sleep attacks or sleeping for long periods, which in turn disrupts their sleep at night. It’s a frustrating and exhausting cycle.

We’ve gathered a number of tips to help you manage these sleep disturbances.

1. Create a sleep schedule

Structure and routine are the first steps towards better sleep. Try to go to bed at the same time each night and get up at the same time each morning as consistently as possible.

2. Stay active

Make sure you get enough physical activity during the day. Go for a walk, cycle to the shops, keep those muscles moving! Aim for at least half an hour of movement five times a week.
But don’t overdo it, take it at your own pace.

3. Avoid stimulants

Avoid caffeine, nicotine and alcohol. These stimulants increase your heart rate and blood pressure, keeping your body alert for as long as they remain in your bloodstream.

4. Relax

Wind down before bedtime. Avoid distractions and activities that stimulate the brain. For example, put away your phone, laptop or tablet well before going to sleep.

5. Sleep at least until sunrise

It’s not about the number of hours you sleep, but whether you wake up feeling rested. Still, it’s advisable to sleep at least until sunrise, this is when your body stops producing melatonin, the sleep hormone.

6. Don’t lie awake tossing and turning

Don’t lie in bed feeling frustrated or anxious if you can’t fall asleep. Get up and take a short walk around the house. Keep the surroundings as dark as possible (to support melatonin production) and avoid phones, tablets, and other glowing screens.

7. Keep the temperature just right

Make sure your bedroom is at the right temperature. If your body can’t reach its ideal core temperature, it can disrupt your sleep. The optimal temperature for sleeping is around 18 degrees Celsius.

8. Use helpful aids

Some people wake up less often at night thanks to blackout curtains or earplugs. If you do wake up during the night, make sure you have aids that help you turn over more easily in bed, such as a bed trapeze, a bed rail, or a height-adjustable bed.

Consult your doctor

Still struggling with sleep problems? Consult your doctor. They can best advise you on any medication that may help with sleep disturbances. It’s important to describe your symptoms as accurately as possible, so your doctor can tailor the treatment accordingly.
Never experiment with medication on your own, always seek proper guidance from a medical specialist.