Experiencing Quality Rest and Sound Slumber: A Must for Optimal Health and Vitality.
Living with Parkinson's? Here's the Secret to a Good Night's Sleep
Sleeping like a baby isn't impossible when you've got Parkinson's. While the disease might disrupt your zzz's, following these tips can help you nod off like a pro.
- Set a Routine, Homie! A consistent bedtime routine is the foundation for a solid sleep. Whether you fancy a steaming bath, losing yourself in a good book, or binging that latest TV show, stick to it. Establishing the same pattern each night tells your body that it's bedtime. Stick to the same wake-up time, too, to set your body clock.
- Lay Off the Stimulants Refrain from downing caffeine, alcohol, and nicotine a few hours before catching some Zs. These bad boys can mess with your sleep. And limit your liquid intake, so you don't wake up in the middle of the night to pee.
- Get Your Physical On Daily exercise will kicked your ass to dreamland. But avoid hitting the gym right before you go to bed. Instead, grab a walk or stretch during the day.
- Bask in the Glow of the Sun Soak up the sunlight during the day. It signals your body that it's daytime, and it's time to stay awake. Natural light works better than artificial light, so step outside for a few minutes if you can or sit near a sunny window.
- Transform Your Slumber Den Snag a comfy mattress and pillows. A bedroom topper can make a huge difference, too. Keep your sleeping quarters at a cool temp, avoid drafts, and banish non-sleep-related items like the TV, work stuff, and laundry. And if your pets are causing you discomfort or noise, relegate them to another room with their own beds.
- If Slumber Still Ain't Coming, Get Up If you can't sleep after 15 minutes, get your lazy-ass out of bed and find something relaxing to do like reading or listening to soothing tunes until you feel sleepy.
- Limit Your Daytime Naps Napping can be awesome, but it can also mess with your nighttime sleep. Limit napping to no more than 40 minutes a day.
Good sleep habits and routines are your best friends when it comes to normal sleep patterns. Sticking to regular hours and waking up at the same time ensures your body clock is set, making you feel tired at roughly the same time each night. A bedtime routine and familiar bedroom help create a tranquil haven where you can relax. This is known as good 'sleep hygiene'.
If other things are jamming your sleep, your habits and routines may also be disrupted. If this happens, you might stop feeling tired at bedtime, and your bedroom might not feel like a place of calm and security. It then becomes a challenge to get into the right mindset for sleep.
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- Building a healthy sleep routine with mental-health practices like meditation and relaxation techniques could additionally enhance sleep quality.
- Certain sleep-friendly therapies-and-treatments, such as continuous positive airway pressure (CPAP) machines for sleep apnea, might be beneficial for individuals with Parkinson's experiencing breathing difficulties during sleep.
- Maintaining a regular meal schedule and avoiding heavy meals close to bedtime can promote better digestion and potentially improve sleep.
- Nevertheless, if you're diagnosed with chronic-diseases like sleep apnea, restless leg syndrome, or certain medical-conditions that affect sleep, be sure to consult healthcare professionals for personalized therapies and treatments. Adhering to a regimen can help manage symptoms and promote improved sleep hygiene.
- Also, consider incorporating elements of health-and-wellness, such as a balanced diet, exercise, and stress management, into your daily routine to create an overall foundation for good sleep and improved general health. These practices can help contribute to a restorative sleep cycle and a higher quality of life for individuals living with Parkinson's.
