Sleeping!

Some thoughts on Sleeping!

This section has been placed adjacent to the section on Creative Visualization; and Self-Hypnosis, because once you have mastered Self-Hypnosis, sleep becomes almost automatic.

The same breathing process is required.

You can even use the same trigger!

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The first thing one has to consider, is your medication.

For example if one is on Sinemet Cr, there is a adrenenal rush in most people soon after you take the medication. Which will vary from one person to another. Regular Sinemet is even faster. This often translates into a 'rush' of energy, which is the last thing that one needs before going to bed. Unless they are able to go instantly to sleep. This is often referred to as an " on " period.

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In my case, I do not have tremors at night, and if I have to get up in the night, I have no trouble getting back to sleep. Trying to go to sleep when towards the middle or close to the end of an "on" period is easy. Trying to go to sleep when in an "off " period, is a much more difficult proposition. My left arm is the one that is most active. There are times when I have to sit on it, or lay on it, or rest my _self arm on top of the left just below my elbow, squeeze my thumb in order to go to sleep.

I can stop my tremors, but only so long. If I want to go tosleep I must be able to do it fast!

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Stretching Legs

As a person ages, the body most often gets a lot less exercise. This results in poor circulation, primarily in the legs! We don't move around as much, and we tend to sit with our legs curled up under us. The ' pumps' that move our blood back upward get tired and are unable to do as good a job as they used to. So it is important that we keep our legs stretched out while sitting or sleeping rather than curled up under us. For most of my life, I slept on my side. As a result of an extended stay in a hospital, and a 'care' facility I did not get enough exercise, my circulation deteriorated, cramps set in, and I could not afford to spend 9 to 12 hours sleeping on my side with legs curled up. So I had to force myself to sleep on my back, and have some Apple Cider Vinegar brought in to restore proper circulation.

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Bed Guard

A bed guard as pictured below part of which is fastened under the mattress, which will provide some security and easier mobility.

Sleeping Tips!

• A night light should be placed in or near the bedroom, as well as the bathroom.
  
• Silk or satin PJ's will make moving or turning over easier.
  
• A silk or satin top sheet folded lengthwise and placed across the bed, and tucked under the mattress on each side will facilitate moving.
  
• A side bar placed under the mattress, will act as a safety rail as well as a means of hoisting your body out of bed.
  It is a good idea to turn the mattress over, and end for end periodically.
  
• A mattress should be firm but not hard, to facilitate movement.
  
• Limit your day time naps so you can sleep at night.
  
• Naps taken on a couch or on an easy chair tend to be shorter.
  
• Limit your fluid intake 3 to 4 hours before bed time, an empty bladder makes for a better sleep.
  
• Limit your food intake to 3 hours prior to bed time so your body gets a chance to heal and rest.
  
• Try to keep regular hours.
  
• Keep a flashlight nearby in case of a power failure.
  
• Purchase and keep nearby, a"Thermal Heat Reflecting Blanket".
  
• Try to have light weight bed blankets which facilitate moving.
  
• Arrange your bed so that you can sit on the edge of the bed, with your feet flat on the floor even if you have to put a firm platform to stand on. I use a hard solid suit case that can slide under the bed when not in use. It allows me a chance to pause, while waiting for my blood pressure to stabilize.
  
• If sleeping alone, make sure the blankets on one side of the bed are tucked under the mattress so they will stay put and not come loose.
  
• One hours sleep before midnight is worth 2 afterwards, as it is "rem sleep": the deepest sleep of the night.
  
• Make sure you are warm, and wear socks if your feet are cold.

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Your Body Thermostat !

One of the symptoms PD folks often experience is that their body thermostat goes haywire. It may not adjust to a change in temperature.
So one has to be ready for any changes that you may experience.
I have found that my tremors go out of control when I get too cold.

The building in which I live, lowers the heat in the winter months around 12 midnight, and comes back on around 6 AM. This change in temperature went from comfortable to cooler, to over heated, to cold ( tremors go into overdrive) all of which messed up my sleep.

The electric oil heater in the picture above, with a timer, solved the problem after some adjustment. It turns on at 11:30, and goes off at 6AM.
As backup, I have a Thermal Emergency Blanket in case of a power outage. The Thermal Blanket is also valuable to have in car during cold weather to keep you warm, in case of a automobile problem.