Managing sleep problems
There are lots of things you can do to help you get a good night’s sleep. These include products and equipment for people with Parkinson’s that you might consider, and simple tips you can try yourself.
On this page
Sleep hygiene tips
There are lots of things you can do to support good, regular sleep patterns. This is called good sleep hygiene, or sleep habits.
Trying to follow all of these tips might seem overwhelming. Don’t worry if you don’t follow all of them all the time. Everyone’s different and some things will work better for you than others.
Making small changes gradually can help too. No one has perfect sleep hygiene, so don't feel you have to do everything "right" to get a good night's sleep.
Reduce time in bed awake
Staying awake in bed can make it harder to get to sleep. Try to get up and do something relaxing until you feel tired and can try to go to sleep again.
If your Parkinson’s makes it difficult to get in or out of bed, you could try taking your mind off going to sleep from your bed. Ideas include:
- reading something relaxing
- listening to an audiobook
- playing Sudoku or doing a crossword
- putting on relaxing music.
Only go to bed when you’re sleepy
Tiredness is a feeling of exhaustion. But it doesn’t always involve the need to sleep. Sleepiness means being ready to fall asleep. Signs of sleepiness may include:
- yawning
- having "heavy" eyelids
- sore eyes.
Waiting to be sleepy before going to bed can help you fall asleep faster. Going to bed too early can give you time to think about problems or worry about being unable to fall asleep.
If you get up, go back to bed only when you feel sleepy. Try not to leave your bedroom only to fall asleep in a chair or on the sofa.
You may not feel like leaving the comfort of bed, particularly if you think you could be cold or bored while waiting to get sleepy. If this is the case, try keeping a warm blanket or dressing gown near your bed and have a comfortable place to go and sit where you have things to do. These shouldn’t be so interesting that your mind becomes too active, but not so boring that you have no motivation to get up. Avoid anything too physical like housework or exercise.
Use an alarm clock
An alarm can help you get up at the same time every morning, including weekends.
Avoid napping
Naps can make it harder to sleep well at night. Some people with Parkinson’s find they need a nap during the day. If this is the case, try to nap for a short time, perhaps around 30 minutes. This shouldn’t have much of an impact on your night-time sleep.
Consider equipment for getting in and out of bed
Equipment which may help includes:
- bedside grab rails, to help you get yourself in and out of bed independently
- bed or mattress raisers, to adjust the height of your bed or mattress.
If you need help getting in and out of bed but don’t have anyone at home to help, you can contact social services to arrange an assessment. They may be able to arrange for equipment or for a carer to visit. What is available will depend on where you live.
If you use a wheelchair, a hoist can be used to lift you between your bed and wheelchair. Your social services department may arrange an assessment by an occupational therapist, who may recommend that the council provide a hoist. This will also depend on where you live.
Read more about equipment which might help you to get out of bed.
Contact the charity Living Made Easy for more information about aids and equipment.
Our helpline can also give you more information on equipment to help you get in or out of bed. Call free on 0808 800 0303.
Other sleep hygiene tips
There are lots of other sleep hygiene tips you can try. For example, keeping your room cool and comfortable and avoiding caffeine or exercise before bed can help you get a good night’s sleep.
Read our magazine article on 10 tips to help you sleep well with Parkinson’s.
The NHS website has more information about maintaining good sleep hygiene.
The Parkinson’s UK Tech Guide
There are many products available that claim to be useful for people with Parkinson’s, including some that may help you get a good night’s sleep.
The Parkinson’s UK Tech Guide is a reliable source of information about products for people with Parkinson’s.
Each product in the guide is reviewed by people with Parkinson’s. These reviews should help people with Parkinson’s decide whether a product could improve their quality of life, before spending money or time on it.
Choosing the right bed and mattress
When shopping for a bed or mattress, it’s important to consider your individual needs, just as you would when looking at other aids or items of equipment. Not every type will suit your specific needs, or be right for you.
Occupational therapist Emma Bracher shares her top tips for choosing the right bed and mattress when you have Parkinson’s.
Get this information in other formats
Read or download this information in a PDF.
If you prefer to have something printed, we'll send you a copy of this information.
Prefer to ring? Call us and we'll post this information to you.
This content will next be reviewed within 3 years of that date. If you'd like to find out more about how we put our information together, including references and the sources of evidence we use, please contact us at [email protected]