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> From: Ron Reiner <[log in to unmask]> > Subject: Sleep Education > > Since insomnia seems a common complaint from PWPs, I thought you might find > this article interesting. > Our research to date indicates that sleep disorders are one of the commonest, and one of the most debilitating complications of PD. (Oops! Almost said "symptom"; that would have got me into trouble with *some* neurologists. PD can't *cause* insomnia. But it *can* cause - sorry, lead to (gotta watch my mouth) pain, depression, worry, anxiety attacks, indigestion, over production of adrenaline, etc., etc., which - sure as God made little green apples - can stop one sleeping. Added to this can be the factor of imbalance of medication. In my case, I work some mornings, and have to be at my brightest by 8.30am at the latest. This means rising about 6.30am (I live in a country town, less than 1/2 mile from the college at which I teach! :-) ). This in turn means heading for bed about 9.00pm the previous night, and preparing for sleep as best I can, trying to put aside the cares of the day and any niggles of concern about the morrow. Add in a phobia about being physically restrained, which causes me to get anxiety attacks if I get tangled in the bedclothes, and the fact that I am useless for about 1/2 to 1 hour after taking my first medication for the day, and you can see why I had to investigate strategies for getting some sleep. So here are some "remedies" that *might* work for other PWP's: 1. Trial a plan (strictly under the supervision of your physician) to balance any over-night dose of medication, to avoid, on the one hand, "restless legs", an over-active mental state and that "wide-awake" state, and on the other, difficulties with turning over, and early-morning sluggishness. How much, and when? Wish I could tell you, but everyone is different. 2. Investigate different beds and bedding: a. Firm to semi-firm mattresses, orthopaedic styles, non-sag, etc. b. Light-weight blankets, hospital-style cotton cellular types, or light-weight duvets (continental quilt, eiderdown). c. Satin, silk, satinette, rayon or similar sheets; fitted sheets. d. Hospital type three-fold postural beds. Electrically operated "assisted rising" beds. 3. Reduce ambient sound: sound-proofing, double-glazed windows, curtain walls, ear muffs or plugs, frequency-matching noise cancellation devices, etc. 4. Control lighting: Night lights, low-level passage lights, timer-operated dimming switches, fitted pelmets and opaque curtains. 5. Investigate sub-threshold sound systems, pillow speakers. 6. Control ambient temperature to less than daytime comfort level - around 60-65 degrees F (15-18 C). 6. Be careful of diet: no caffeine drinks before bed (coffee, tea, cola); no heavy evening meals, spicy food, etc. 7. Try self-hypnosis techniques, such as counting backwards, imagining pleasant, peaceful surroundings, etc. 8. Avoid pre-bedtime sensory over-stimulation: exciting television programs, thrilling books, etc 9. Develop relaxation techniques: relaxation tapes, bio-feedback devices, yoga, meditation. 10. Avoid over-tiredness; try daytime naps, "quiet times", etc., but don't substitute napping for sound night-time sleep. Avoid sedatives and tranquillisers, except as a temporary measure in extreme circumstances. A "learned-response" pattern of sound, restful, nightly sleep is much preferable. Hope I am not "teaching my granny to suck eggs", but there is a perceived need for advice, or otherwise there would be no problem. Not all approaches will suit all PWP's; but a balanced combination might bring the sought-for relief. Jim