Five sleep tips from my movement disorder specialist
A lot of us with Parkinson’s disease struggle with fatigue, and sleep problems are also common with Parkinson’s. Obviously if we’re not sleeping enough, that’s not going to help with fatigue. So, I want to tell you about five sleep tips from my movement disorder specialist.
Before I share those, let me say: I think I’ve been tired my whole adult life.
I remember in my 20s, in college, it seemed like no matter how much I slept I never felt rested. I remember when I was home for holiday break I saw my family doctor, and later, at school, I went to the university health center, and in both cases I was basically told, well, sleep more if that’s what your body needs, and eat something besides pizza. At that time, I could sleep for long stretches … like on a Saturday I could sleep until early afternoon and still wake up tired.
Now, I know I have Parkinson’s disease, and I understand that I’m dealing with fatigue, and I also have more trouble sleeping.
Alright, here we go.
Tip 1: Get out in the daylight before 11 a.m.
I have been surprised at the difference this makes! Part of why we have sleep issues is Parkinson’s messes with our circadian rhythms. When you expose your body to daylight in the morning, you help to reset your circadian rhythm, and my experience is you have more control over this than you might think.
So, what do you need to do? Ideally, you want to be outside with sunlight on your face and on your chest. I’ve heard some people talk about having their morning coffee on their balcony or on their patio, or you could go for a walk or exercise outside in the morning. At minimum, you want to open the drapes or the blinds on your windows and let the daylight in.
Get a free PDF with these tips.
Here’s how I realized this actually makes a difference for me. I have a bay window in my kitchen, and at one point a couple years ago I ended up working from my kitchen, in front of that window, for I think three days in a row. So for those three days I got a lot of exposure to daylight. And I realized that it made a big difference with my fatigue. I didn’t feel drowsy, I didn’t wish I could take a nap … none of that. And at night I could sleep.
Tip 2: At least 30 minutes of vigorous exercise most days.
I don’t think there’s a piece of Parkinson’s advice on the planet that doesn’t include exercise. We know there’s research galore that says consistent, vigorous exercise is the best thing we can do for ourselves.
How does exercise help with fatigue? It increases the oxygen in your blood and that can help you feel more awake. Overall, exercise helps your body to be efficient with the dopamine cells you have left.
And, we know that even for people who don’t have Parkinson’s, you sleep better when you’re exercising, and if you’re sleeping well, you’re less likely to have fatigue.
Does exercise make a difference for me? Yes. I struggle to exercise consistently, though exercise definitely helps with my fatigue.
A couple footnotes to that: It may be the day after I exercise that I notice my fatigue is better. And, it’s possible to over-exercise and put too much stress on your body. In that case you may not feel less fatigue.
Tip 3: Limit caffeine and liquids later in the day
The idea here is caffeine might keep you awake, and if you’re up to use the bathroom in the middle of the night, your sleep is disrupted. This one’s not an issue for me. I’ve given up caffeine because it makes my tremor worse, and I don’t usually get up during the night. Whatever your situation, plan accordingly.
Tip 4: No electronics three hours before bed
Yep, three hours. I have never been able to do this. Blue light from electronics tells your brain it’s time to be awake. Phones, tablets, computers, TVs, all of it. If I can manage to shut down all the things even 30-60 minutes before bed, I notice a slight difference. So, for me, small steps matter.
Tip 5: Melatonin
Melatonin helps you fall asleep. In the U.S. you can get it over the counter; it’s usually with the vitamins. I buy 1 mg capsules. My doctor says Parkinson’s people probably need 3-6 mg, and I never would’ve taken that much without her guidance. If I take melatonin about an hour before bed, I have no problem falling asleep. The kind I take is not extended release, though, so it doesn’t help me stay asleep. If I wake up at 1 or 2 a.m., I may take another dose.
So, one more time:
- Get out in the daylight before 11 a.m.
- Vigorous exercise most days.
- Limit caffeine and liquids later in the day.
- No electronics three hours before bed.
- Melatonin.
What would you add? And don’t forget your free PDF with these tips.
Photo by Alexandra Gorn on Unsplash
