Parkinson's may progress more overnight - what do you use to help you get a good night sleep?

[MarkPrana]

Interesting article, based in fruit flies but the implications for PwP could be significant:neurosciencenews.com/circad...

I'm interested in what the community has found helps aid sleep. I understand we tend to get less deep sleep, sometimes called 'delta sleep' with Parkinson’s.

I believe magnesium is supposed to help. I've been taking magnesium-L-threonate, which I have read is one of the better forms of magnesium for getting into the brain.

[Dabaa]

This works for me: limit blue light from phone and laptop (install f.lux on computer and A Soft Murmur app on phone for white noise (sea, wind, rain) generation); turn off wifi and devices (emfs disturb sleep); take melatonin or its precursor 5HTP with the Mag; make sure no bedside lamps are on standby (emfs); buy a sleep mask (black-out); massage occipital ridge/mastoid process; consider ear-plugs, if noise-sensitive. Bobos achieved within minutes.

[mitochondria in reply to Dabaa]

Dabba,

All great suggestions.

Interesting that you mentioned melatonin – I have used it in the past, not anymore – for me, it helped to fall asleep but not stay asleep.

5 HTP – serotonin pre-cursor - worked like magic but next morning’s Mucuna dose (natural L-dopa, so can expect all side effects but better of the evils in my opinion) took longer to work or did not work at all. It could be because I use a lower dose of Mucuna. There is at least one study that 5-HTP helps with L-dopa induced dyskinesia pubmed.ncbi.nlm.nih.gov/324...

What is your experience?

Ashwagandha may be working in a similar way – helps with sleep, but it seems to again balance and offset Mucuna somewhat… a study here - mdpi.com/1999-4923/15/4/1057

It may be about Dopamine vs Serotonin balance… I am currently experimenting with Mucuna (decreasing the dosages as day progresses) and Ashwagandha (I take twice – second dose more than first) dosages and time of the day I take it factoring in circadian rhythm – for optimal results with tremors, dyskinesia and sleep. Some may say they are supplements, but I use these as medicines.

Kind regards.

[Esperanto]

“Disruptions in circadian and sleep rhythms can be observed years before the onset of motor symptoms in Parkinson’s patients. But does disruption of the circadian cycle contribute to the development of the disease, or is it a consequence?“ As with many PD symptoms I think it is an interaction, causing PD progression and also exacerbation of the symptoms, etc. The famous vicious circle. If you manage to break it, the opposite happens. Better sleep reduces virtually all symptoms, less C/L and also seems to stop PD progression. The past year from 2 hours to 6 hours of sleep and still there seems to be improvement possible. The same probably applies to the influence of reducing chronic stress, constipation and better intestinal flora, but other than with 1 good night's sleep, that is difficult to be met with “finger tapping” the same morning.

[Esperanto in reply to Esperanto]

But now your crucial question “what do you use to help you get a good night sleep?” This is one of the most discussed themes here. So enough info about that to be found. Getting your circadian rhythm back in order as the research shows again is essential. I can only tell you what probably led to an acceptable night's sleep for me. Of course an overall improvement in my PD symptoms after eliminating my vitamin B6 deficiency, enjoying sun/daylight at the beginning and end of the day (ideal with a dog and/or garden work), in addition in the evening 1 mg Melatonin combined with magnesium and D3, sufficient physical activity during the day, no more food after 19 hours. No more drinking after 9 p.m. to limit nightly toilet visits. With the slow disappearance of PD symptoms and reduction of neuropathic pain, this has improved anyway. 'Apart from the fact that these positive changes provide a better mood and energy, the flow is the ''improvement effect'' essential to get out of misery.'

[mitochondria]

I use a combination of Magnesium Glycinate and Magnesium L-Threonate – three times a day – morning (helps with stiffness during the day), around 2:00 pm (helps to fall asleep) and before bed (helps to stay asleep)… I tend not to forget as my body reminds me with cramps… If I wake up in the middle of the night with cramps though, in general, warm salt water with Magnesium citrate works in about half hour to ease cramps and fall back asleep. Magnesium citrate/Magnesium oxide - in excess, may give GI symptoms. Epsom baths may help too. Of course, dosage will vary for individuals - as I do OMAD/Keto, I may need more minerals.

You may find these useful:

ods.od.nih.gov/factsheets/M...

myparkinsonsteam.com/resour...

Also use soft murmur audio on headset the phone in airplane mode… If awake despite that, I have found non-sleep-deep-rest useful… I have downloaded the episode below on phone… mostly at 10 mins point I am asleep. There are other videos on this channel with longer duration.

youtube.com/watch?v=6SdtKmX...(Not working as expected?)

[MarkPrana in reply to mitochondria]

Love that meditative recording, thanks for sharing.

[AaronS]

Hi there Mark, For the longest time it seemed I could not get Any more than 5 to 6 hours a night sleep, however this has now increased to 7/8 now.

Here are some practical things implemented into my sleep routine :

1. Always go to bed tired,

2. Minimal fluid intake after 5pm

3. Minimal protein intake after 3pm

4. Make the room where you sleep on the chillier side over a warmer ambience

5. If you can handle it, Use Eye shades and earbuds.

6. This one takes some time to learn, Teach your brain to reduce shaking/tremors to get individual body parts/areas,,,,,,, This will allow your body relax quicker.

7. Learn to understand what your favourite/go-to sleeping Position is, eg. Side sleeper .... back sleeper, and then make it as comfortable as possible.

I hope some of these suggestions help you in your journey.

Regards

AARON