Lifestyle Changes That Can Help with Narcolepsy

Narcolepsy can be a debilitating condition, especially if you don’t practice the necessary self-care to help keep your symptoms under control.

At Stat Care Pulmonary and Sleep, our sleep experts provide guidance to live a high-quality life despite a narcolepsy diagnosis.

Ashok Tyagi, DO, CPE, and Himanshu Chandarana, MD, conduct in-office sleep testing to evaluate your health. They can customize a care plan that includes medications and lifestyle changes to manage your condition.

Understanding narcolepsy

Narcolepsy is a neurological disorder that alters how your brain controls sleep cycles, affecting rapid eye movement (REM) sleep that allows your brain muscles to go limp. REM sleep is when you dream.

Most people reach the REM cycle within 90 minutes of falling asleep. Those with narcolepsy enter the REM cycle within 15 minutes of falling asleep.

You might initially feel refreshed upon waking, but the lack of quality sleep can cause you to feel excessively sleepy during the day. Some people with narcolepsy even fall asleep when eating, having a conversation, or standing still.

Other side effects of narcolepsy include sudden muscle weakness (cataplexy), total paralysis, and vivid hallucinations. These symptoms can be alarming to the person experiencing them and their loved ones.

Treatment options for narcolepsy

There’s no cure for narcolepsy, but you can learn to manage your condition and prevent unexpected sleep episodes with consistent treatment.

Our providers can prescribe medications that stimulate your nervous system. You might also benefit from antidepressants if you experience cataplexy symptoms.

In addition to medications and regular health checkups, we emphasize the importance of making lifestyle changes to help you stay on top of narcolepsy.

5 lifestyle changes to consider making now

Our sleep specialists can recommend specific changes based on your overall health and the severity of your narcolepsy symptoms. But here are five general strategies to improve your quality of life:

1. Take intentional naps

Scheduling naps at certain times of the day can prevent overwhelming daytime sleepiness. Plan to take a midmorning nap if you feel sleepy by the afternoon. Set your alarm so you don’t oversleep, which can disrupt your sleep throughout the night.

2. Engage in daily exercise

At least 20 minutes of exercise a day can help you sleep better at night. Aim to do your workouts at least five hours before bedtime so you have time to wind down.

Exercising during daylight hours also helps regulate your circadian rhythm. That’s because seeing the sun signals your body it’s time to be awake.

3. Mind what you eat

Certain types of foods, including carbohydrates, can make you feel extra sleepy during the day. Large meals also can zap your energy and make you feel sluggish.

If you lose track of what you eat throughout the day, keep a food diary. It can help pinpoint the foods that trigger excessive sleepiness.

4. Kick a smoking habit

Smoking cigarettes contributes to many types of sleep problems, including narcolepsy and insomnia. If you need help quitting for good, ask about our smoking cessation resources.

5. Ask for help

Speaking openly with your family, friends, and co-workers about your condition can relieve some stress. Because many people don’t understand narcolepsy or its effects, talking about it can help build a strong support team.

Keeping your narcolepsy challenges to yourself can be isolating. If you need extra support, ask our providers about local resources.

Call Stat Care Pulmonary and Sleep in St. Petersburg, Florida, today to schedule a narcolepsy evaluation.