People with narcolepsy may only be able to stay awake during the day or may not be able to. Prescription medications are often the first choice for treating this brain disorder. But changes in diet, habits and environment can also help you stay alert without the side effects of medications.
Schedule a nap
This is called a "strategic nap." Try to take a few naps a day, lasting about 15-20 minutes each time. But don't nap for more than 30 minutes. Sleeping longer will make you more tired. If you are employed, the Americans with Disabilities Act requires your employer to make accommodations for you. For example, you can use your office, nursing lounge, or fitness room to take a quick break.
Get the best rest at night
Many people with narcolepsy have trouble sleeping at night. Your body then needs to make up for the shortfall during the day. Try these tips to get more quality sleep during your regular bedtime:
- Relax before bed. Avoid drinking alcohol before bed.
- Try to go to bed at the same time every night.
- If you wake up in the middle of the night, avoid reaching for your phone or other electronics. Screens stimulate you rather than relax you.
A sober way to eat
If you have narcolepsy and cataplexy , you may be deficient in a hormone called hypocretin, which helps you stay alert. The good news is that many foods contain hypocretin. They include sourdough bread, dark leafy greens, sauerkraut and other fermented vegetables, as well as salmon and other foods rich in omega-3 fatty acids.
Watch your carbs
Many people feel drowsy after eating a large meal. This is especially true if you suffer from narcolepsy. Limit sugar and other carbohydrates to stay more alert. Eat small, frequent meals with nuts, berries, and other nutritious foods in between.
move
Move around every 20 minutes or so to stay alert. If you work at a desk, get up and go to the break room. Climb some stairs and come back. Other ideas for sneaking into the heat of the moment include:
- Pacing while on the phone.
- Stand up when reading emails and text messages.
- Walk to the bathroom even if you don’t need to go.
seek sunshine
Not only does sunlight help you stay awake, it also stimulates your brain to produce feel-good chemicals. Sunlight helps the skin produce vitamin D, a key nutrient in treating narcolepsy. Low vitamin D levels are associated with poor sleep quality. For your morning walk, pair it with whole grains, scrambled eggs, and other foods that will help boost your pace.
keep cool
Cold feet may help keep you awake. One study found that people with narcolepsy tend to have higher skin temperatures on their fingers and toes. Cooler hands and feet made people in the study more alert. You can lower your body temperature by wearing special cooling clothing, avoiding hot drinks or meals, or using a fan to keep your hands and feet cold.
Be careful with caffeine
Coffee, tea, or other caffeine-containing energizers may help prevent drowsiness. But be careful if you take stimulants like armodafinil (Nuvigil) or modafinil (Provigil) to treat narcolepsy. Mixing them with caffeine can make your heart beat faster or trigger nervousness and anxiety. Avoid caffeine after 4 p.m.
exercise
Regular physical activity increases your metabolism and can also help you rest better at night. Find something you enjoy and do it for at least 20 minutes a day. Think tai chi, dance, weight training, gardening, swimming or tennis. Complete your workout at least 3 hours before bed so you can relax and enjoy a restful sleep.
do not smoke
In a small survey, smokers with narcolepsy reported that nicotine helps combat daytime sleepiness. But there is a dangerous downside. A third of those surveyed said they fell asleep while smoking, and many others were close to this. Ignited smoking materials can cause burns and property damage, or even start larger fires. And quitting smoking can be difficult because nicotine withdrawal can cause drowsiness.
