Narcolepsy impacts nearly 1 in every 2,000 people in the United States and studies have found that African American patients with narcolepsy tend to have lower CSF hypocretin levels, earlier symptom onset, more severe daytime sleepiness but lower rates of cataplexy. In order to help treat these symptoms, many may turn to traditional prescribed medication recommended by their doctor.
In addition to medicine, there are also lifestyle changes that can be made to assist in combatting fatigue and chronic sleepiness. Check out these 7 lifestyle adjustments that will help aid narcolepsy:
Practice Good Sleeping Practices
Good sleep practices include maintaining regular sleep and wake times, getting an adequate amount of sleep every night, going to bed when you are sleepy, staying in bed only as long as you are asleep, lying still, using the bedroom only for sleep and sex (no eating or lounging), establishing a regular, relaxing bedtime routine, and creating a sleep-conducive environment (e.g., eliminating unnecessary light and sound; reducing room temperature).
Getting a comfortable supportive mattress and pillow also helps improve your sleeping. Some other things to consider include:
- Avoid stress, worries and drama close to bedtime
- Use sleep aids conservatively
Avoid using electronics close to bedtime
Limit Consumption
Developing a cut-off schedule of stimulating foods, beverages, alcohol, and tobacco, especially before sleep and naps will help aid your narcolepsy. Try these tips:
Exercise
To develop strength, endurance, and to improve your metabolism, you should considerregular exercise. Living actively helps to reduce and combat sleepiness and helps you to get better quality sleep. However, make sure to avoid exercise for a few hours right before bedtime, your adrenaline running may keep you from getting the proper rest you need.
Get Some Natural and/or Simulated Sunlight
Whether its natural or simulated, letting in sunlight is a great alternative to helping aid sleepiness. The natural Vitamin D stimulates the brain to produce serotonin and norepinephrine, brain chemicals that give you a positive feeling and promotes wakefulness. Not in a place where you can sit out and get some sun? Use artificial lighting to get the job done!
Schedule Naps, Work, and Activities
To maintain regularity in your life, schedule short naps throughout your day but not after 3:00 pm. Napping after 3:00 pm will lead to you staying awake longer at night.
Keep a To-Do List
To keep up with your day to day by making a to-do list every day. Staying organized willdevelop a routine for you and will lead to you getting rest only when needed.
Seek Support
Through support groups and narcolepsy networks, you can find support and share issues, coping mechanisms, stories, and information with others dealing with the same disorder. For most, it’s a place to feel comfort, community, and acceptance.
According to Narcolepsy Network, there are a number of adjustments and modifications people with narcolepsy can make in their lives that can positively impact symptoms and their quality of life. Overall, the more you become involved in your own treatment, the more control you will feel over your disorder and your life.
Read more about Narcolepsy here on BlackDoctor.org.
SOURCES:
Ncbi.nlm.nih.gov, Understanding Racial Differences in Narcolepsy Symptoms May Improve Diagnosis, Nov. 1, 2015
Narcolepsy Network, Narcolepsy Fast Facts, 2013
Tia Muhammad, BS, is an award-winning freelance content & media creative, copywriter, blogger, digital designer, and marketing consultant. She owns the boutique content and digital media company, jackieGLDN|studio.
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