Try Sleep Hygiene for Sleep Issues

 

Try Sleep Hygiene for Sleep Issues

If you have PD and you’re experiencing sleep problems, you’re not alone. Feeling tired during the day and having trouble sleeping at night may affect you, and you might also have jerky movements or vivid dreams that make you talk or yell in your sleep. While a health care professional is best suited to talk about medical treatments for sleep issues, there are some at-home tips you might consider trying to sleep better.

One method for sleeping better at night is by practicing sleep “hygiene.” (The term is just another way of describing a healthy bedtime routine.) That may include:

• Going to sleep at the same time every night
• Using the bed only for sleeping or sexual activity
• Trying to minimize blue light (such as from screens) before bed

One idea that may be particularly helpful for people with PD is to be mindful of the material of your sheets and pajamas, with your goal being fabric that makes moving in bed easier. Silk or satin sheets and pajamas that glide over each other can save you muscle energy and might make unwanted, jerky movements feel more fluid. 

Among MyParkinsonsTeam members, there is no shortage of discussion on tips and tricks to address sleep problems. One member said, “Sleep with a pillow in your arms and hug it. It keeps the hand muscles active and gives you peace.” Another wrote, “I've been sleeping under a weighted blanket. Boy, does it help with the tremors and to fall asleep.” Several members mentioned consuming herbal tea before bedtime, while others suggested trying CBD oil for relaxation.