1. Get Plenty of Sleep
Symptoms of narcolepsy can occur even if the sufferer has received ample sleep during the night. Nevertheless, with sleep the disorder is often far less acute. Most sufferers of sleep disorders are told to get at least eight hours of sleep each night so that they are well rested for the day. Narcoleptics often end up suffering from excessive daytime sleepiness (EDS) anyway, but the frequency and severity of EDS is diminished. Those with severe narcolepsy should undergo a sleep study to determine if even more sleep is required each night to manage the condition.
2. Take Naps During the Day
Taking naps is important for handling narcolepsy, even for those who get plenty of sleep each night. Taking naps gives your body a target time and place to fall sleep. This helps in two ways. First, it helps train your body to deal with sleepiness according to your schedule. Additionally, taking naps helps to handle the actual effects of narcolepsy by directly addressing your fatigue. When you first start to use naps as a way to handle the disorder, it's a good idea to schedule two to three naps each day (mid-morning, lunchtime and late afternoon, for example). Experiment a bit to see if you can get away with having two, or even just one nap each day. In any case, it's a good idea to make your naps at least 15 to 20 minutes long each.
3. Avoid Chemicals Such as Alcohol, Nicotine and Caffeine
Caffeine may sound like a great option for someone trying to handle narcolepsy, but the opposite is actually true. Caffeine may provide a little boost in the short term, but it can take 12 hours to clear your system, meaning it could disrupt your regular sleep cycle. Narcoleptics should make it a point to avoid caffeine for this reason alone. The same is true of nicotine, which elevates the heart rate and increases blood pressure. Alcohol, too, would seem like a no-brainer for helping fall asleep, but alcohol is a nutrient that needs to be metabolized in the body, which means if you fall asleep with a stomach full of wine then your body is working overtime while you try to get to sleep.
4. Get Plenty of Exercise
Talk to your doctor before starting any serious exercise regimen, but exercise should be a key component in managing narcolepsy. Exercise has two distinct benefits (besides being good for you and keeping you healthy): it perks you up and tires you out. Exercising during the day will give you a boost in energy to help prevent EDS from being a problem. However, if you couple exercise with your scheduled naps, you'll find it easier to fall asleep at night, and you'll wake feeling more refreshed. Just don't do your exercise if you know you're going to be going to bed a few hours later. Try to exercise in the middle of the day, or even in the morning after you first wake up.
