Tips for a good night's sleep

Sleep troubles can affect you and your loved one with dementia. The following steps may help you both get better sleep:

• Treat other health conditions. Sometimes conditions such as depression, sleep apnea or restless legs syndrome cause sleep problems.
• Set up a routine. Try to eat, wake up and go to bed at the same times each day.
• Limit stimulants. Alcohol, caffeine and nicotine can make it harder to sleep. Limit use of these substances, especially at night. Also, don't turn on screens such as the TV or a phone if you're awake during the night.
• Move more during the day. Walks and other physical activities can help improve sleep at night.
• Limit daytime sleep. Avoid afternoon napping, especially long naps.
• Set a peaceful mood in the evening. Help your loved one relax by reading out loud or playing soothing music. Try not to use screens in the bedroom, including a TV. A comfortable bedroom temperature can help a person with dementia sleep well.
• Manage medicines. Some antidepressant medicines can lead to insomnia, such as venlafaxine (Effexor XR, Pristiq), fluoxetine (Prozac) and bupropion (Aplenzin, Forfivo XL, others). Medicines called cholinesterase inhibitors that can improve thinking- and behavior-related symptoms in people with Alzheimer's also can cause insomnia. Cholinesterase inhibitors include tacrine, donepezil (Aricept), rivastigmine (Exelon) and galantamine. If your loved one with dementia takes these kinds of medicines and is having trouble sleeping, talk to a member of the healthcare team. It often helps to take the medicine no later than the evening meal.
• Think about trying melatonin. Melatonin is a lab-made version of a hormone that plays a part in sleep. It may help improve sleep and reduce sundowning in people with dementia.

• Provide proper light. Use of night lights around the home can lessen restlessness and anxiety that can happen when rooms are dark at night. Spending a bit of time outside in the sunlight might help encourage less sleep during the day and more at night. Have your loved one wear sunglasses outside.

  A treatment called bright light therapy also may help your loved one sleep better at night and feel more alert during the day. It involves sitting for a set amount of time in front of a device in a box that gives off bright light. Some experts recommend using this treatment first thing in the morning, but follow your healthcare professional's directions.