THESE TIPS MAY HELP:

✔ Don’t have caffeine before you go to bed – it’s present in chocolate and cocoa as well as tea and coffee. The effects of caffeine can last three to four hours.

✔ Avoid alcohol for four to six hours before bedtime. Alcohol can make you feel sleepy but it can later lead to restless nights. It can also mean you to need to get up to go to the toilet.

✔ Give up smoking if you haven’t already – nicotine is a stimulant and the effects are similar to caffeine.

✔ Try to relax before bedtime and write down any worries. This simple act of off-loading onto paper will help you organise your thoughts so you can set them aside until you are able to deal with them.

✔ Take a walk or other gentle exercise during the day.

✔ Keep your bedroom calm, tidy and comfortable.

✔ Avoid excessively hot or cold temperatures. Most people sleep better if the bedroom is cool – between 1618°C and ensure there’s some ventilation.

✔ Reduce light and distractions in the bedroom. Close windows to keep out noise. Use blackout curtains to keep out street lights or use an eye mask.

✔ Try to avoid watching television or using laptops or tablets in bed.

✔ A regular routine is the key to better sleep. Try to stick to a fixed pattern of times for bed, getting up, meals, exercise and other routine activities.

■ For more information about Parkinson’s, visit www.parkinson’s.org.uk or all the helpline on 0330 124 3250. A booklet called Sleep and night-time problems in Parkinson’s can be downloaded from the website, or order a printed copy at resources@parkinsons.org.uk