I am 75, have tremor dominant Parkinson's in my hands and arms, for 5 years.

I have found that following a strict routine and certain rituals help a lot. If I am tired on certain days I will take a nap but try to keep it at around 1 hour. More than that interferes with my nightly sleep. I sleep 8 to 9 hours.

I had to bed at 9:30 every night and I'm in bed by 10:00. Sometimes if I have napped longer than usual I take a menopause tincture because it has calming agents in it. I use a bed rail to help me get situated. I have a certain position that I am the most comfortable in so I maneuver myself into that. Rarely, I take more than 20 minutes to fall asleep. I keep two tinctures beside my bed. If I'm having trouble settling down, I take a tincture of ashwagandha. If I take way too long falling asleep or wake up in the night, which is rare, the next night at 7:00 p.m. I take a 60 mg tablet of melatonin. If my back is in pain, once or twice a week I might take Tylenol before bed. I use a flexible phone holder attached to the bed rail and play Sirius radio, one of two stations I have found: native American flute or rain with thunderstorm. I turn the volume down to where I can barely hear it. They play for 8 hours. After getting situated in my comfort position, I close my eyes and imagine being there. I deep breathe. I might need to change my arm positions several times until they settle down. Sometimes I gently hold the bed rail which helps still my tremors. Sometimes I literally have to lay one arm on top of the other to weigh[ it down so the tremors are less. This routine helps me 99% of the time. I am very strict about it because I feel it gives my body sleep signals. I avoid having two sleepless nights by making sure I take the melatonin because I feel like keeping the sleep pattern is hugely important. Our kids took us to Mexico and booked a flight where we had to get up at 3:00 in the morning. That messed me up but I followed my ritual that night and managed to get back on a sleep routine.

So far this has always worked for me. I feel like it's all about the sleep state of the brain. The team answer is a good one and has lots of good ideas in it for you to try. Find your own groove and stick with it.

Exercising around 4pm relaxes me enough to get a good(8hrs)night’s sleep

Any sort of sleep aid your Dr would prescribe1!!

Establish a bedtime routine and stick to it. Cut out the screens at least an hour before bedtime. Take that time to relax and do some light reading and forget about your worries. White noise can help me also.

Jim takes Gabapentin, which helps relax him, and Advil if he is in pain. We also read for an hour or so in bed. Usually by the time we turn off the light, we're sleepy.