Sleep disturbances are very common in Parkinson’s. They affect up to 80% of individuals. There are many natural, lifestyle, and supplement approaches that can help improve both sleep quality and duration.
🧠 Why Sleep Is Challenging in Parkinson’s
Parkinson’s affects both the brain and nervous system, which can disrupt:
- The circadian rhythm (your internal clock)
- Melatonin production
- Muscle control (leading to stiffness or tremors during the night)
- Bladder function (causing nighttime urination)
- REM sleep (due to REM Sleep Behavior Disorder)
🌙 Ways People with Parkinson’s Can Improve Sleep
Here are some targeted strategies:
1. Support the Circadian Rhythm
- Get morning sunlight within 30–60 minutes of waking. If you can, also in the afternoon before sunset. On bright cloudless days, view morning and afternoon sun for 10 minutes. On cloudy days, aim for 20 minutes. On very overcast days, spend 30-60 minutes. The retina of your eyes sends the correct signals to the brain that its daytime and you need to be awake.
- Keep a consistent sleep-wake schedule even on the weekends. Sleeping in late can jetlag and confuse your body clock.
- Wake up at the same time every day. Go to bed as soon as you begin to feel naturally sleepy. Ignoring that initial drowsy window and staying up too late can disrupt your sleep cycle. This is a common reason why some people wake around 3 a.m. and struggle to fall back asleep.
- Dim lights and reduce screen time 1–2 hours before bed. No bright lights after 10pm at the latest! Bright artificial light in the evening will tell your brain its daytime. Screens, especially blue light, suppresses melatonin. Use only as much artificial light at night as you need to move around safely. While blue-light-blocking glasses can offer some protection, it’s still best to keep lighting low and soft. Bright lights—regardless of color—can disrupt your body’s natural sleep-wake rhythm.
- Consider a comfortable sleep mask to block out any artificial light coming from under doors, windows, clocks etc. You need to sleep in pitch black. Also consider black out curtains in your bedroom.
- Dont eat at least 3 hours before bed, 4 if you can. Eating late closer to bedtime can disrupt the release of certain hormones. These include HGH (human growth hormone) and melatonin. They are essential for a good night’s sleep.
2. Balance Dopamine
- Stress reduces dopamine and increases cortisol, which can disrupt sleep. Try deep breathing or vagus nerve exercises, gentle stretching or restorative yoga, journaling, guided meditation or limbic system retraining.
- Spend time doing things that bring you joy or help you unwind—these activities may naturally boost dopamine levels. This could be anything from gentle exercise, meditation, yoga, or a soothing massage. You might also enjoy a head massage from your partner or do it yourself. Other options include laughing, cuddling a pet, taking a walk in nature, or getting lost in a good book. Prioritising pleasure and relaxation is not just comforting—it’s healing.
- Eat a magnesium and tyrosine rich dinner, but not too late (no later than 3 hours before bed), to naturally support dopamine.
- Ensure you have sufficient magnesium, B6 and iron levels. Book an appointment with Naturopath Lisa to discuss further.
3. Create a Sleep-Friendly Environment
- Keep the room cool, dark, and quiet. Adjust the bedroom temperature to be cool enough to snuggle under the blankets. Make sure it’s not so cold that you’re uncomfortable however. The ideal room temperature for sleep is generally considered to be between 15.6-19°C / 60-67°F . This cooler temperature helps regulate your body’s natural cooling process. It aids in preparing for sleep. This promotes deeper and more restful sleep.
- Use a weighted blanket for comfort and nervous system calming (if tolerated)
- Try white noise or calming sleep sounds
4. Movement and Exercise
- Gentle movement (like walking or stretching) earlier in the day can improve nighttime sleep
- Avoid intense exercise too close to bedtime
5. Natural Sleep Support
- Magnesium glycinate, magnesium threonate, melatonin (low dose), L-theanine, glycine, herbs like passionflower, hops and lemon balm may help (always consult your doctor or naturopath, especially if you are taking medications, before starting any supplements. )
- Avoid stimulants like caffeine and sugar in the after noon. And if you are on a natural healing path for PD you should not be consuming these at all!
6. For Bladder Issues Waking You
- Stop drinking large amounts of fluid 3 hours before bed. Still hydrate well during the day—just taper off in the evening
- Avoid bladder irritants like caffeine, alcohol, and carbonated drinks
- Ensure you have adequate magnesium as low magnesium is linked with bladder spasms and poor muscle control. Supplementing with magnesium glycinate or citrate may help calm the bladder and nervous system (and also improve sleep!).
- Make sure you are not constipated. Constipation puts pressure on the bladder and worsens urgency at night. Support regular bowel movements with good hydration, fibre (chia, flax, psyllium), magnesium, gentle movement.
- Pelvic Floor Exercises. Simple, daily pelvic floor strengthening (like Kegels) can improve bladder control and reduce nighttime leaks or urgency. Consider seeing a physiotherapist who specialises in pelvic floor. There are also helpful YouTube videos showing you simple exercises to improve bladder health in PD. There are also physiotherapy tips on how to completely empty your bladder which may be useful before bed.
- Calm your nervous system as being in “fight or flight” worsens bladder sensitivity. Practice limbic retraining.
- Some people benefit from abdominal massage in the evening to stimulate bladder emptying before sleep.
- There are numerous herbs that can help such as crataeva, horsetail, cornsilk and uva ursi however if you are on any medications please check with a naturopath first.
✅ Can Sleep Actually Improve Symptoms?
Yes! Better sleep can help:
- Reduce daytime fatigue and brain fog
- Lower inflammation and oxidative stress
- Improve mood and mobility
- Support the glymphatic system (your brain’s detox process)
✨ Final Thought:
Yes, sleep can improve with Parkinson’s—sometimes dramatically. It often requires a layered, personalized approach, but small steps like improving your sleep environment, supporting natural rhythms, and calming the nervous system can lead to deeper, more restorative rest.
💛 Need Personalised Support?
If you’re looking for natural ways to manage Parkinson’s symptoms, improve sleep, balance dopamine, and feel more like you again, you’re not alone.
🌿 Lisa is an experienced naturopath who specialises in holistic care for people with Parkinson’s. She offers personalised strategies that support your healing journey—gently, safely, and with compassion.
👉 Book a one-on-one appointment today to get tailored support, clarity, and a plan that works for you.
[Click here to book your session with Lisa]
Let’s walk this path together—naturally.
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