Share specific techniques, routines, or habits you’ve adopted that have proven effective in improving sleep quality and managing insomnia, offering practical suggestions for others who may be experiencing similar sleep challenges.
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My advice to others who suffer insomnia is to be consistent and have a daily routine on the time you go to bed and wake up. I go to bed nightly at 10 pm and I wake up around 5 am. Like most fellow parkies, I go to sleep fairly quickly but I struggle staying asleep. I wake up every 2 hrs give a take 30 minutes. I do my best to stay in bed or go back to bed if getting up to use bathroom. I find as long as I go back to bed I will eventually go back to sleep but if I get up and get on the Internet or watch tv then I will never go back to sleep. So best advice, would to stay on your routine and stay off the electronics.
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Hi Dawn! It’s nice to see you here 
This is definitely good advice. I tend to pick up my phone when I wake up in the middle of the night which is awful I know. I do best when I take sleep meds and sleep through the night.
What kind of mattress do you have? I have been really considering getting a sleep number bed but it’s a bit expensive. Up until last year my wife and I had a memory foam mattress which is comfortable but it is really hard to change positions in as a parky. Now we have a cheap firm mattress that I am happy with but my wife hates it.
I have a purple mattress but I bought one that I had trouble turning over in, so I added a 3 in Allswell cool memory foam topper with infused graphite from Walmart. I don’t know if it’s the combo of them together that helped but I absolutely love it now. The purple mattress has the coils and the foam. I think I should have had went up a level in firmness but at the time I purchased it I didn’t have issues turning. I have a king but use 2 twin xl mattresses that way you and your wife can have different mattresses. I also have an adjustable base. Recommend the topper before spending a fortune on new mattress. The 3 in in this brand is medium firm so if she doesn’t like it too firm recommend this one. The higher the number the more firm it gets. The 4 in is too hard for me. I do struggle a little bit nearly not as much as I did.
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I’ve heard good things about the purple mattress. Unfortunately, we can’t go up to a king, because our bedroom is very small. That’s why the sleep number bed seem like a good choice because even with a Queen, you can adjust the sides independently.
If you get the sleep number let us now. I considered it when I bought mine but it was a lot more expensive. But if anyone follows this thread. People with Parkinson’s need a firm mattress or as close to it as they can in order to turn over. I would recommend an adjustable base as well. The more you progress the more difficult turning over and getting out becomes. I did see a bed frame that works like a lift chair meaning it gets you in a full lift position. But just for the frame was thousands.
Will do. Perhaps someone who already has a sleep number bed can let us know how it is.
Good sleep hygiene is very important! I try to quit using any kind of screen, at least an hour before bed, doesn’t always work. I like Marks idea of doing word puzzles on paper instead of on a screen, before bed. I like to read as well, but I do get caught up in my story, and before I know it, it’s 3 AM. Right now I am relying on Seroquel and Ambien to get a good nights sleep.
I will say that activity is definitely important in sleep hygiene. Whether it’s walking, biking, boxing, whatever. Getting at least 30 minutes (for me it’s more like an hour at least) of serious, intentional, cardio or moving is very important.
Speaking of moving, it’s time to take the dog for a walk!
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My husband is an inspector, meaning he measures things and tests them to see if they are within certain guidelines. When we were mattress shopping, he looked into the failure rates of the sleep number mattresses, and unfortunately the baffles leak pretty easily and the company is very difficult with replacing or repairing them. We got a Purple.
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Wow, good to know. That would be incredibly upsetting to spend all that money on a sleep number bed and have a break like that. Thanks for sharing!
This maybe isn’t the most accessible suggestion (bc it costs $) but I got an Oura ring to help me track my sleep. It’s almost like a video game for me to beat my sleep score and pay more attention to my quality of sleep. It tells me the best time to start winding down for bed and the window when I should try to aim to fall asleep. I love it!
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I just listened to a podcast on Insomnia with tons of helpful steps to ease insomnia. I would post a link but don’t know how. It’s “Stuff You Should Know”.
We’ve had Sleep Number for 15 years and love it. Last year we upgraded to the king split adjustable. Totally worth the cost, if you can afford it.
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Zopilcone sleeping pill