Century Park Blog

If you have Parkinson’s, your sleep may be disrupted. Here are some tips to improve the quality of your sleep.

1. Don’t have caffeine before bed.

This includes tea, coffee, chocolate and cocoa. Caffeine is a stimulant which means it can make you feel more awake. It is also important to limit the total amount of caffeine you drink during the day too.

2. Try to relax before going to bed.

If you are in a relaxed mindset before you go to bed, then you may find it easier to drift off to sleep.

3. Avoid vigorous exercise with 2 hours of bedtime.

Regular activity, such as a daily walk, can make you feel better both physically and mentally. But it’s best to avoid intense exercise within 2 hours of bedtime, as the effects of the activity may make you less able to fall asleep.

4. Keep your bedroom calm and comfortable.

Try to reduce clutter and furniture and keep your bedroom tidy.

5. Avoid excessively hot or cold temperatures.

High room temperatures may disturb normal sleep and make you restless. Most people sleep better if their bedroom is cool.

6. Reduce noise and light in the bedroom.

Light and noise can disturb sleep. Try to close windows, use ear plus or move to a quieter room if noise is a problem. It’s important to have a dark bedroom with curtains or blinds that keep out streetlights or daylight.

7. Keep your bedroom mainly for sleeping.

Ideally, bedrooms should be calm spaces for sleeping. Try to avoid things like watching television or using laptops or tablets in bed.

8. Try to keep to a regular routine.

A regular routine is the key to better sleep. Try to stick to a regular pattern of times for bed, getting up, meals, exercise and other routine activities.