Getting adequate sleep of 7 – 8 hours a night is vital for mental and physical repair and wellbeing a daily necessity that many people with Multiple Sclerosis (MS) struggle with. Sleep is needed to;
- Repair cells in the nervous system and the body
- Increase immune function
- Metabolic function
- Hormone regulation etc
There are 5 stages of sleep including;
- Light drowsiness
- Slightly deeper = start of laying down memory
- Start of deep sleep
- Deep sleep = growth and cell repair
- REM (rapid eye movement deep sleep) = Increased brain activity, dreaming, memory and learning consolidation
The body aims to achieve five cycles of the 5 stages of sleep a night.
People living with MS have an increased risk of sleep disorders and disturbances including;
Sleep disorders;
- Hypersomnia
- Insomnia
- Sleep Apnea
- Restless leg syndrome
- REM disorder
- Narcolepsy
Sleep disturbances include;
- Poor sleep hygiene
- Pain
- Postural care
- Temperature regulation
- Nosie control and mange more
To improve you sleep try the following;
Routine and timing;- Get up and go to bed at the same time each day
- Have meals at the same time and avoid eating 3-4 hours before going to bed
- Take regular 10-20 minute rest breaks through the day
- Perform stimulating activities in the morning
- Perform relaxing activities towards the end of the day
- Environment;
- Dim lights 30 minutes prior to going to bed to increase melatonin levels
- Ensure the bedroom is dark
- Screens off – no use of mobile phones, laptops, tablets or TV’s in the bedroom and 30 minutes prior to going to bed
- Set room temperature at 22°C
- Pain and Postural care;
- Aim for symmetry
- Pad the gaps
- Lifestyle;
- Diet – routine and reduce caffeine and high sugar processed foods
- Reduce and stop smoking
- Reduce alcohol intake
If sleep remains and significant concern of yours you need to seek expert advice from either an Occupational Therapist and / or a sleep study.
