Evening Routine

Sleep challenges are common for individuals with Parkinson’s. Symptoms such as stiffness, tremor, and difficulty turning in bed can interfere with restful sleep. A calming evening routine can help the body relax and prepare for bedtime.

According to the National Institute of Neurological Disorders and Stroke, sleep disturbances are common in Parkinson’s, and consistent bedtime routines may help improve sleep quality.

 

Step 1: Begin Winding Down Early

Start slowing down activities 30–60 minutes before bed. Lower lighting and reduce stimulation to signal that it’s time to rest.

 

Step 2: Gentle Evening Stretching

Light stretching can reduce stiffness and make it easier to get comfortable in bed. Focus on slow movements such as:

• Neck and shoulder stretches
• Gentle leg stretches
• Seated forward stretch
• Deep breathing

Avoid intense exercise close to bedtime.

 

Step 3: Limit Screen Time

Bright screens can interfere with sleep signals. Try reducing phone, tablet, and television use before bed. Reading or listening to calming music may be more helpful.

 

Step 4: Prepare for Overnight Comfort

Make small adjustments to improve sleep comfort:

• Use supportive pillows
• Keep water nearby
• Wear comfortable clothing
• Ensure safe path to bathroom
• Keep room cool and quiet

These changes can reduce nighttime disruptions.

 

Step 5: Take Medications (if prescribed)

Some individuals take medications in the evening to help manage symptoms overnight. Follow your healthcare provider’s instructions for timing.

 

Step 6: Maintain Consistent Bedtime

Going to bed at the same time each night helps regulate sleep patterns and improve overall sleep quality.

 

Why an Evening Routine Helps

A structured evening routine may:

• Reduce nighttime stiffness
• Improve sleep quality
• Reduce restlessness
• Improve comfort in bed
• Support consistent sleep schedule

Better sleep can help improve energy and mobility the following day. Check out our morning routine to help kick off the day.