Colin Snow
Narcolepsy is a serious sleep disorder that causes an overwhelming urge to fall asleep during the day. While it can be difficult for others to understand, it usually responds well to treatment. Treatments usually begin with medications, but changes to daily routines and lifestyle can also help. In this article, we will explore ways to improve sleep quality for people with narcolepsy, including medication, exercise, diet, and behavioural strategies.
| Characteristics | Values |
|---|---|
| Medication | Modafinil, armodafinil, pitolisant, solriamfetol, methylphenidate, amphetamine/dextroamphetamine combinations, venlafaxine, fluoxetine, clomipramine, protriptyline, sodium oxybate, histamine-affecting drugs, orexin-based therapies |
| Exercise | Staying active, even just going for a walk, can help with the quality of sleep |
| Diet | Avoid eating a meal too close to bedtime; a light snack is best if hungry. Avoid alcohol and caffeine, especially after 4 pm |
| Napping | Take short, regularly scheduled naps (15-20 minutes) at times when you feel sleepiest |
| Sleep habits | Establish a consistent sleep schedule, keep the bedroom quiet and comfortable, and avoid stimulating activities if you wake during the night |
| Temperature | Keep hands and feet cool to increase alertness |
| Smoking | Avoid; one-third of smokers with narcolepsy reported falling asleep while smoking |
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What You'll Learn
Take short, scheduled naps during the day
Napping during the day can be an effective way to manage narcolepsy and reduce sleepiness. People with narcolepsy often feel better after taking a short nap, with improved alertness for up to three hours afterward.
It is recommended that these naps are short, lasting between 15 and 20 minutes. Longer naps can make it harder to wake up and may even result in feeling more tired. It is also important to limit the number of naps and not exceed 30 minutes of total napping during the day.
The timing of these naps is crucial. It is advised to schedule them around the time of day when you typically feel the sleepiest. For many people, this tends to be in the afternoon, usually around 2–3 pm. If you experience severe sleepiness, an additional nap in the late morning can be beneficial.
Strategic napping can be a useful tool to manage narcolepsy and improve alertness. However, it is essential to maintain a regular sleep schedule at night as well. Going to bed and waking up at the same time every day helps establish a consistent sleep routine.
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Exercise regularly
Exercise is an important part of managing narcolepsy and improving sleep quality. Regular exercise has been shown to reduce excessive daytime sleepiness in people with narcolepsy. It is recommended to exercise for at least 20 minutes most days, at least four to five hours before bedtime, to improve sleep quality. Even a brief walk can improve alertness and help with sleep. Regular physical activity also ramps up your metabolism, which can aid in better rest at night.
Exercising outdoors can be especially beneficial. Morning strolls, for example, can be paired with a healthy breakfast of whole grains and scrambled eggs to promote alertness. Additionally, exercising outdoors can help regulate body temperature, which is beneficial as people with narcolepsy tend to have warmer skin temperatures in their fingers and toes. Keeping your body temperature cool can make you feel more alert.
It is important to note that sitting still for long periods can induce drowsiness, especially for people with narcolepsy. Therefore, staying active throughout the day can help combat sleepiness. This can include simple activities such as standing up and moving around periodically, in addition to your regular exercise routine.
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Avoid caffeine, alcohol, heavy meals and sedating medications before bed
While medication is the primary treatment for narcolepsy, changes to your daily routine and lifestyle can also help you sleep better. One of the most important things to do is to establish good sleep habits. This includes keeping a consistent sleep schedule, maintaining a quiet and comfortable bedroom environment, and avoiding certain substances and activities before bed.
Caffeine and alcohol are known to interfere with sleep. It is best to avoid them for several hours before bedtime. Caffeine-containing beverages like coffee, tea, and other caffeinated drinks can help people with narcolepsy stay awake during the day, but they can disrupt sleep if consumed too close to bedtime. Similarly, alcohol can disrupt sleep patterns and reduce sleep quality. It is advisable to avoid it entirely, especially if you are taking certain medications.
Heavy meals, particularly those rich in carbohydrates, can make you feel drowsy and disrupt your sleep. Instead, opt for a light snack if you feel hungry before bed. Eating a large meal close to bedtime can disrupt your sleep and make it difficult to fall asleep.
Sedating medications, such as those used for allergies, depression, anxiety, or seizures, can also cause or increase sleepiness. Talk to your doctor about any medications you are taking to ensure they are not affecting your sleep. It is important to be mindful of the potential side effects of any medications you are taking and to discuss any concerns with your healthcare provider.
In addition to avoiding caffeine, alcohol, heavy meals, and sedating medications before bed, it is also beneficial to establish a consistent sleep schedule, maintain a quiet and comfortable bedroom, and engage in regular physical activity to improve your sleep quality.
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Establish good sleep habits, such as a consistent sleep schedule
Establishing good sleep habits and a consistent sleep schedule is key to managing narcolepsy. This involves going to bed and waking up at the same time every day, including weekends. Having a regular sleep schedule helps your body and brain get into a routine, which can improve your sleep quality.
To establish a consistent sleep schedule, it is important to avoid caffeine, alcohol, heavy meals, and sedating medications close to bedtime. Caffeine and alcohol can interfere with sleep, even several hours before bedtime, so it is best to avoid them after 4 pm. Instead of a heavy meal, opt for a light snack if you feel hungry before bed. Some people with narcolepsy feel especially drowsy after a big meal, especially one rich in carbohydrates.
In addition to a consistent sleep schedule, maintaining good sleep habits includes keeping your bedroom quiet and comfortable. Remove any distracting electronic devices, such as cell phones, computers, or TVs, from your bedroom. If you do wake up during the night, avoid stimulating activities such as checking emails or watching TV. Instead, try listening to quiet music or reading a book or magazine for a few minutes to help you get back to sleep.
Establishing good sleep habits and a consistent sleep schedule is an important part of managing narcolepsy. Along with other behavioural strategies and medications, it can help improve alertness and reduce the impact of the condition on daily life.
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Seek medication, such as wakefulness medications or antidepressants
Medication is the primary method for treating narcolepsy. Most medications target excessive daytime sleepiness, but some target other symptoms as well.
Wakefulness medications are usually the first line of treatment. These medications stimulate your nervous system, which can help reduce the severity or frequency of daytime sleepiness. Examples of these drugs include modafinil, armodafinil, pitolisant, and solriamfetol. They are usually taken as tablets every morning.
Amphetamines and amphetamine-like stimulants are another class of drugs used to treat narcolepsy. Examples include methylphenidate (Ritalin®, Concerta®, or Qullivant®) and amphetamine/dextroamphetamine combinations (Adderall®).
Antidepressants are also sometimes used to treat symptoms of narcolepsy such as sudden loss of muscle control, hallucinations, and sleep paralysis. They are thought to work by altering the levels of certain chemicals in the brain and reducing the amount of dreaming (REM) sleep, which is responsible for many narcolepsy symptoms. Different types of antidepressants used to treat narcolepsy include selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine (Prozac®) and paroxetine; serotonin-noradrenaline reuptake inhibitors (SNRIs) such as venlafaxine (Effexor®); and tricyclic antidepressants (TCAs) such as imipramine, clomipramine, and protriptyline.
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Frequently asked questions
Regular exercise, a good diet, and short naps are all natural ways to stay awake with narcolepsy. Some people also find caffeine helpful, but it can cause jitteriness, diarrhoea, anxiety, or a racing heart when combined with stimulant medications.
Medications such as wakefulness medications (e.g. modafinil, armodafinil), amphetamines and amphetamine-like stimulants (e.g. methylphenidate, Adderall), antidepressants (SSRIs, SNRIs, and tricyclic antidepressants), sodium oxybate, and histamine-affecting drugs (e.g. pitolisant) can help treat narcolepsy.
Maintaining a regular sleep schedule, avoiding caffeine, alcohol, and smoking before bed, and keeping the bedroom quiet and comfortable can help improve sleep quality for people with narcolepsy.
Besides medication, cognitive behavioural therapy (CBT), a form of talk therapy, can help people with narcolepsy sleep better and feel less sleepy during the day.
