Narcolepsy is a rare and chronic disease that causes sleep disturbance that causes overwhelming sleepiness and sudden sleepiness throughout the day. It can be annoying and even dangerous, so best to treat it as soon as possible. If you want a natural treatment, try some simple techniques to charge yourself with energy during the day, better manage your night's rest and change your diet to include herbal products that can help you get better.
Steps
Method 1 of 5: Change Your Lifestyle
Step 1. Exercise regularly
Exercise can have an energizing effect and helps prevent the stress associated with sleepiness. Moving regularly and moderately, especially in the afternoon, can also promote a good night's rest. A daily moderate-intensity workout of 30-45 minutes is recommended, such as brisk walking, jogging, and swimming. You can also do high-intensity workouts, such as soccer, basketball, and weightlifting, for 15 minutes. Talk to your doctor or fitness instructor to come up with a plan to help you keep narcolepsy under control.
- If you suffer from cataplexy (a condition where strong emotions or laughter cause a sudden physical collapse while remaining in a conscious state) or fear falling asleep while exercising, consult a personal trainer or ask a friend to help you during your workout..
- Avoid exercising 3-4 hours before bed, as it can prevent you from sleeping well.
Step 2. Take a morning walk
The sunlight tells the brain that it is time to get up and sharpens mental attention. Going out for a morning walk can make you more alert and help you assimilate vitamin D, which in the right doses has an energizing effect. A light-skinned person needs about 45 minutes of sunlight per week for optimal vitamin D levels, while a dark-skinned person needs up to 3 hours.
- If you are at home, go out every day to go for a walk with your dog, garden, or exercise. If you work from home, you could sit on the balcony or in the garden to get enough vitamin D. Do you work in an office? Ask the boss if you can sit by the window and open the blinds to let the light in.
- A 20-30 minute low-to-moderate intensity walk can also reduce the risk of heart and respiratory disease, not to mention that it helps control weight, which can cause fatigue.
Step 3. Keep moving throughout the day
Doing light exercises can give you a burst of energy and help you keep sleep attacks in check. Taking a 5-minute break to take a walk every 20 minutes can help combat fatigue. Other simple exercises, such as jumping or stretching, are also effective.
Also try to read while standing at school or work. It can help you fight off sleepiness by keeping your mind busy
Step 4. If you feel drowsy or stressed, avoid driving
One of the most dangerous consequences of narcolepsy is getting sleepy while driving. You may find that you are more prone to the problem in times of stress, haste, sadness, or anger. If so, avoid driving in certain situations. If you are falling asleep while driving, pull over to take a break.
Try not to get stressed out by traffic, construction, being unable to find a parking space, anger at other drivers or at the wheel. Stress can cause you to fall asleep, which can be life-threatening when driving
Step 5. Fight the stress
If excessive, stress can cause anxiety, lack of sleep, and daytime sleepiness. As the years go by, it becomes more and more difficult to relax following a stressful event. To avoid agitation, practice meditation exercises such as yoga and tai chi, take some time to unwind and make sure you get enough sleep.
- Other simple ways to combat stress: slow, deep breathing in a quiet environment, focus on positive results, re-prioritize and eliminate unnecessary tasks, listening to relaxing music.
- Throughout the day, you can also relieve stress with humor. According to research, it is an effective weapon for dealing with acute stress.
Step 6. Offer information on narcolepsy
It can be difficult to make the decision to talk to teachers or employers about it. However, if you don't talk about it or explain the condition, professors or employers may mistake it for lack of interest or lack of motivation. Since most people are not quite sure what it is, be prepared to explain the disorder and any symptoms that may arise at school or work in a nutshell.
Ask your doctor to write a letter, which can be a useful means of documenting the diagnosis and explaining the symptoms more fully
Step 7. Practice tai chi, a gentle training program derived from martial arts based on precise movements, meditation and deep breathing
Those who exercise regularly are more mentally active, tend to have good posture and flexibility, sleep better at night. It also benefits the psychophysical well-being in general. It should be practiced for 15-20 minutes at home 2 times a day. It is an activity suitable for anyone, regardless of age or athletic ability.
- Tai chi is usually taught by an instructor with weekly sessions that can last an hour. The foundations are formed by slow and gentle movements involving the major muscle groups and joints. Meditation is also an integral part of tai chi, and is an activity that calms the mind, promotes concentration, fights anxiety, lowers blood pressure and heart rate. It also includes deep breathing, which allows you to exhale toxins from the lungs and inhale fresh air to improve lung capacity, stretch the muscles involved in breathing and release tension.
- Tai chi improves balance, agility, strength, flexibility, endurance, muscle tone and coordination. It also strengthens bones and can slow bone loss, helping to prevent the development of osteoporosis. It also improves blood circulation to the brain by increasing the mental attention threshold. Finally, practicing it allows the whole body to assimilate oxygen and nutrients.
Step 8. Stop smoking
Tobacco products such as cigarettes and cigars contain nicotine, which can stimulate the nervous system and disrupt sleep, causing apnea, daytime sleepiness, and sleepiness during the day. According to some studies, smokers also take longer to fall asleep and often find it difficult to rest well.
Ask your doctor for ways to quit, for example, using patches, pills, self-help groups, injections, and prescription medications
Method 2 of 5: Sufficient Sleep
Step 1. Try to sleep through the night, every night
This fights sleepiness and reduces susceptibility to sleep strokes. If you wake up in the middle of the night, try to go back to sleep rather than get up. If necessary, change your sleeping environment to help you sleep. The amount of hours you need each night depends on your age, lifestyle, and other factors. In general, school-age children need 9-11 hours, while adults over the age of 18 need 7-8 hours.
Avoid alcohol and sugary foods 4-6 hours before bedtime. They can have a stimulating effect and keep you awake
Step 2. Develop a custom program
Set specific times for getting up and going to bed. Try to observe them as accurately as possible to help the body acquire certain habits. You don't have to go to bed early, but try to be regular. This way you can prepare your body and brain to follow the program, avoiding falling asleep when you should be awake instead.
For example, plan to wake up at 7 in the morning, then go to sleep at 11:30 in the evening. You can also go to sleep at 1am and wake up at 9am. Follow these times every day to get your body used to waking up and falling asleep regularly
Step 3. Dim the lights for a dark and cozy bedroom
Try to create a sleep-inducing environment. Avoid lights and noise as much as possible. Close the curtains or blinds to darken the room. You can also put on a mask to block out the light. Adjust the temperature to be comfortably cool, it should usually be between 18 and 23 ° C. The chamber should also be well ventilated to prevent the air from being heavy.
In the dark, the brain starts producing melatonin, the hormone that regulates sleep
Step 4. Avoid using electronic devices before bedtime
Backlighting can disrupt melatonin production. Melatonin is a chemical secreted by the brain to aid sleep. In its absence, it can be difficult to fall asleep. Avoid devices such as cell phones, smartphones, televisions, and computers at least 2 hours before bed.
Step 5. Don't use the bed for other activities
If you usually do something else, change your habits. When you use it for activities other than sleeping or having sex, your brain may begin to see it as a good place to stay awake rather than rest. If this happens, it may be more difficult to go to bed and wake up at set times.
If possible, avoid working, eating, or watching television in bed
Step 6. Once in bed, try to relax
If you have trouble falling asleep, use relaxation techniques to relieve mental and physical stress. Physically and psychologically stressful activities can cause the secretion of cortisol, the stress hormone, associated with increased alertness. Once you understand what promotes relaxation in your specific case, do some specific rituals before going to sleep.
To help you relax before bed, try reading a book, listening to quiet music, or practicing breathing exercises. If you lie in bed for more than 20 minutes without falling asleep, go to a place in the house that does not have bright lighting. Do something relaxing until you start to feel tired, then go back to bed and try to go back to sleep
Step 7. Sleep on your side
If you have problems that restrict your breathing at night, you may need to change the way you sleep. Doing this on your side can make breathing easier, especially if you have gastroesophageal reflux, sleep apnea, or even a mild cold. This promotes rest. If you continue to have problems, try resting your head on a pillow that naturally supports your neck and back to improve air circulation.
Avoid sleeping on your stomach - it can obstruct breathing, cause gastroesophageal reflux and unnecessarily stress the body
Step 8. Stop putting off the alarm
When it rings, try your best to get out of bed right away. Delaying it by a few minutes is enough to throw the pre-set schedule into turmoil and feel more drowsy than you would have felt if you had got up immediately.
Step 9. Plan your nap times
Doing 2 or 3 a day can combat daytime sleepiness. Schedule them at times when you are particularly sleepy or half an hour after meals. A nap can regenerate you and improve your attention span. Each of them should last 15-20 minutes.
Avoid sleeping for more than an hour and in the afternoon. Otherwise you risk altering your habits and having difficulty falling asleep at night
Step 10. Manage sleepiness at work
You may have problems due to this pathology, especially if you have a sedentary and not very dynamic job. Think about how to improve the situation, for example you could schedule naps during work hours or have flexible hours. Try to discuss this with your employer to find a solution.
Staying in a cool, well-lit office can also help you stay awake. Try to take care of the more boring tasks in the moments of greatest attention
Method 3 of 5: Improve Nutrition
Step 1. Have a healthy breakfast
Skipping it can make you feel tired for the rest of the day, so that's why it's considered the most important meal. A good breakfast should include proteins such as yogurt and eggs, fresh fruit or vegetables, low-sugar, high-fiber carbohydrates such as whole grains or oats. Add a handful of almonds or walnuts for more energy and regulate your blood sugar by taking omega-3 fatty acids.
Make a smoothie with fruit, yogurt, wheat germ and other ingredients of your choice for a quick yet energizing breakfast
Step 2. Eat small meals
Instead of making 3 large ones, increase your attention and energy threshold with small meals spread throughout the day. The brain needs a constant supply of nutrients for energy. Large meals can also increase the production of tryptophan, an essential amino acid that induces sleep. According to some studies, eating small meals, especially in the afternoon, helps regulate blood sugar, preventing the fatigue that tends to occur after eating.
Aim for 4 or 5 small meals a day, especially with fresh fruits, vegetables and nuts, to speed up your metabolism and prevent daytime sleepiness
Step 3. Eat a protein-rich diet
They have an energizing effect because they are necessary for many metabolic processes. A high-protein breakfast or lunch can help you feel energized throughout the day. Avoid processed meats, red meat, and margarine as they can raise cholesterol, decelerate metabolism, and cause sleepiness.
Eat healthy, protein-rich foods such as eggs, quail, chicken, turkey, salmon, tuna, trout, sardines, tofu, legumes, dried pulses, cottage cheese, and Greek yogurt
Step 4. Lower your carbohydrate intake
If you overdo it, your brain will be exposed more to tryptophan, which can cause sleepiness. This does not mean, however, that you should completely eliminate them from your diet. Try not to overdo it in the morning and mid-day, instead have a quick snack before bed, for example eat crackers, milk and cereal or spread peanut butter on a slice of toast.
Try to completely eliminate refined carbohydrates, such as those in white bread, white pasta, granulated sugar, hard and gummy candies, foods with added sugars such as sugary cereals, dried fruit, jams, preserves, chips, crackers and rice cakes
Step 5. Avoid sugary foods and drinks
They will instantly energize you, but they can also cause you to feel more tired throughout the day. According to some studies, sweet or sports bars should be avoided in particular because they do not offer enough energy during the day and can contribute to obesity.
- Before buying them, check the sugar content on the food and drink label. Make sure it doesn't exceed 50 grams per serving.
- You can also avoid sugars by preferring fresh, non-concentrated juices or smoothies.
Step 6. Drink lots of water
It is the main component of the blood, it is essential for transporting nutrients to the cells and eliminating waste materials. If you don't drink enough, you risk slowing down your metabolism and feeling exhausted. Aim to drink at least 250 milliliters of water every 2 hours. Sports drinks without caffeine and glucose, but containing electrolytes, can also help keep you hydrated.
- To get enough energy while exercising, drink a 250-milliliter glass of water before you start and after you finish. If you will be exercising continuously for more than 30 minutes, sip it gradually every 15-30 minutes.
- On average, adults should drink about 2 liters of water per day. If you consume caffeinated drinks, increase your water consumption by calculating one liter for every cup of caffeine consumed.
Step 7. Limit your caffeine intake
If you have narcolepsy, drinks like coffee and tea can help you stay awake. However, when combined with certain stimulant medications, they can cause nervousness, diarrhea, anxiety or rapid heartbeat. In general, try to limit your caffeine intake to two cups of tea or one cup of coffee before the late afternoon begins.
If you have a habit of drinking coffee every day, it is best to avoid it from 4 pm onwards. Consuming caffeine at this time can prevent you from getting a good night's sleep
Step 8. Limit your alcohol consumption
Many believe that drinking alcohol before bed can improve sleep quality. They sure help you relax at first, but they can interrupt sleep at night. They also prevent you from getting enough sleep, with the risk of feeling sleepy during the day. Try to reduce or stop drinking alcohol to prevent sleepiness and narcolepsy.
- For most people, the recommended daily consumption is 2 glasses of alcohol for men and 1 for women.
- Ask your doctor how much alcohol you can consume based on your needs.
Method 4 of 5: Herbal Remedies
Step 1. Make a chamomile tea
Chamomile is a plant commonly used to relieve anxiety, nausea, and insomnia. Drinking a hot cup before bed can promote a comfortable, deep rest, reducing daytime sleepiness. To make it, steep one teaspoon (2-3 grams) of dried chamomile flowers in a cup of boiling water. Leave to infuse for 10 minutes, then filter and drink it before going to bed.
- If you are taking other medicines or herbs for insomnia, have low blood pressure, or are pregnant, talk to your doctor before using chamomile tea.
- Avoid it if you are allergic to flowers from the asteraceae family.
Step 2. Use lemon balm, a plant often used to combat anxiety and induce sleep
It is often combined with other calming herbs, such as valerian and chamomile, to promote relaxation. It is available in the form of dietary supplements in capsules. It is recommended to take one 300-500 milligram tablet 3 times a day, or as needed.
- To make lemon balm tea, steep a teaspoon of dried lemon balm in a cup of boiling water for 5 minutes, then strain and drink before bed.
- Pregnant or nursing women and people suffering from hyperthyroidism should consult a doctor before using lemon balm.
Step 3. Drink valerian tea
It is a popular alternative to prescription medications for anxiety and insomnia. It is considered safe and gentle, and it also helps fight these problems. It can make you fall asleep earlier and improve sleep quality. To get its benefits, make a tea by steeping a teaspoon of dried root in a cup of boiling water for 10 minutes. Drink it before going to bed.
- Valerian is also available as a powder or liquid extract.
- If you are taking other prescription medicines or herbs to treat sleep problems and depression, do not use valerian without first consulting your doctor. Talk to your pediatrician before giving it to a child.
Step 4. Get St. John's Wort
Narcolepsy can often put you at risk with regards to anxiety and depression. Hypericum is a herb used to treat mild to moderate depression. It is available in the form of liquid extract, capsules, tablets and herbal teas. Ask your doctor which version is right for you. Supplements usually contain a concentration of hypericin (one of the active ingredients of the plant) equal to 0.3%. Take a 300-milligram dose 3 times a day. It can take 3-4 weeks before you see an improvement.
- Don't stop taking St. John's wort overnight, as it can cause unpleasant side effects. Gradually reduce your doses before you stop.
- St. John's wort should not be used to treat severe depression. If you have thoughts of an aggressive or suicidal nature, call a doctor right away.
- If you feel drowsy or get sleepy more often, discontinue use.
- People with attention deficit or bipolar disorder should not use St. John's wort.
- If you are taking medications such as antidepressants, sedatives, birth control pills, or allergy medications, do not use St. John's wort. The same goes for pregnant or breastfeeding women.
Step 5. Try using rosemary
It is a popular plant that can help reduce narcoleptic episodes by improving memory and concentration. Try using it in the kitchen for 3-4 months in order to have fewer attacks. It can also improve circulation and digestion, promoting greater mental focus.
- The total daily intake of rosemary (whether using it to flavor a dish or in capsule form of dietary supplement) should not exceed 4-6 grams.
- Rosemary can cause dehydration and hypertension (low blood pressure). In rare cases, a high dosage can cause seizures. It should only be used on the recommendation of your doctor.
Method 5 of 5: See a Doctor
Step 1. Consider if you are at risk
Narcolepsy can be caused by low levels of hypocretin, a neurotransmitter that helps stimulate wakefulness. According to some experts, certain factors combined could cause a hypocretin deficiency, such as genetics, brain injury, autoimmune disorders, low histamine levels, and certain environmental toxins. Genetics alone are not the cause of narcolepsy.
- Other narcolepsy-related sleep disorders, such as chronic fatigue syndrome, hypersomnia, insomnia, sleep paralysis, and sleep apnea, can increase the risk of suffering from it.
- If you think you have it, ask your doctor to make a proper diagnosis and point you to potential treatments as soon as possible.
Step 2. Recognize the symptoms
Since narcolepsy is quite rare, it can take 10-15 years from the onset of symptoms to accurately diagnose it. Some narcoleptic individuals have episodes in which they fall asleep suddenly, experience loss of muscle movement, hallucinations, and sleep paralysis. Severe daytime sleepiness is the most obvious symptom of narcolepsy, characterized by mental confusion, memory problems, lack of energy and depression. Episodes can occur during any type of activity, such as talking, eating, reading, watching television, or attending a meeting. Each of them can last for up to 30 minutes.
- A sleep disorder called hypersomnia, characterized by recurrent episodes of daytime sleepiness, can occur with narcolepsy. Strong emotions such as anger, fear, laughter or excitement can also trigger sleep.
- Cataplexy is another symptom of narcolepsy often induced by emotional or otherwise stressful stimuli. During a cataplectic episode, muscle tone is lost while remaining conscious, so it becomes difficult to move your head or speak. Some may even completely lose muscle control, with the risk of dropping things to the floor. Episodes often last a few seconds or minutes, and usually occur weeks or years after the first experience of extreme daytime sleepiness. The affected person is conscious as they happen.
- Hallucinations can occur when you fall asleep, wake up or doze off. They look quite real, and feel like you can see, hear, smell or taste something.
- Children with narcolepsy can suffer from severe sleepiness, difficulty studying and remembering things. They may fall asleep while talking, eating, or at social events and sporting activities. They can also seem hyperactive.
- These symptoms can present themselves through mild or severe episodes. Most people with narcolepsy have trouble falling asleep and sleeping continuously, and this can make daytime sleepiness worse.
Step 3. Keep a sleep journal
If you think you have narcolepsy, start writing a journal before seeing a doctor. The specialist will ask you when the first signs and symptoms appeared, and if they prevent you from sleeping or leading a normal life. He will also want to learn more about your sleep-wake habits, how you feel and behave during the day. A few weeks before your visit, keep a journal to record daily if you can fall asleep and sleep easily, how many hours you sleep each night, and what your level of attention is during the day.
Also write down factors that increase your risk of narcolepsy, such as family cases, any brain injuries or exposure to toxins, autoimmune or other disorders that you suffer from
Step 4. Go to the doctor
He will test you to see if the symptoms are due to other conditions. Infections, certain thyroid diseases, drug and alcohol use, and other ailments can cause symptoms similar to those of narcolepsy. Tell him about any medications, herbs, or supplements you are taking that may cause excessive daytime sleepiness.
Your doctor may suggest that you do a hypocretin test, which measures the level of this substance in the fluid surrounding the spinal cord. To obtain a sample, a spinal swab is performed, during which the doctor inserts a needle into the lower back to take a sample of fluid
Step 5. Undergo a polysomnography
If your primary care physician thinks you have narcolepsy, they will likely suggest you see a specialist, who in turn may recommend an exam called polysomnography (PSG). This analysis records brain activity, eye movements, heart rate, and blood pressure while you sleep.
To do a PSG, you usually spend the night in a special center. This test helps to understand if you fall asleep immediately, when REM (rapid eye movement) begins, if you wake up often during the night
Step 6. Undergo a multiple sleep latency test (MSLT)
This is a daytime test that measures how sleepy a person is. It is often performed the day after the PSG is made. During the test, you are asked to take a 20-minute nap every 2 hours throughout the day. You will fall asleep a total of 4-5 times, and in these moments a technician will check your brain activities, take note of the speed with which you fall asleep and how long it takes to reach the various stages of sleep.
The MSLT determines how fast you fall asleep during the day after a night of sound sleep. It also demonstrates whether you enter REM sleep immediately after falling asleep
Step 7. Learn about sleep apnea
If you stop breathing frequently while you sleep, ask your doctor about possible treatments. Interrupted breathing can cause difficulty falling asleep, so you risk excessive daytime sleepiness, headaches, and attention problems. Your doctor may recommend surgery or continuous positive pressure mechanical ventilation (C-PAP) to treat it.
- There are 3 types of sleep apnea: obstructive, central and complex.
- C-PAP is a commonly used therapy for sleep apnea. It includes a machine that generates constant and fixed ventilation, a tube and a mask or a pair of nasal goggles. Some devices feature a heated humidifier for those with chronic respiratory infections such as bronchitis or sinusitis.
Step 8. Learn about medicines
There is no definitive cure for narcolepsy, but some prescription medications can help manage it. Your doctor can give you stimulants such as modafinil, which is not addictive like other similar products or mood swings. Side effects are uncommon but can include headache, nausea, and xerostemia. Some people need treatment with various amphetamines. They are just as effective, but can cause adverse effects such as nervousness, heart palpitations, and addiction.
- Serotonin inhibitors are also prescribed to suppress REM sleep during the day to relieve symptoms such as cataplexy, sleep paralysis, and hallucinations. Some side effects include sexual dysfunction and digestive problems.
- Tricyclic antidepressants are effective for people with cataplexy, but they have frequent side effects such as xerostomia and dizziness. Y-hydroxybutyric acid can also be very effective for those with cataplexy because it improves rest and controls daytime sleepiness. However, it can have serious side effects such as nighttime incontinence, nausea, and worsening sleepwalking. When taken in combination with other medicines, herbs, supplements, alcohol or pain relievers, it can cause breathing difficulties, coma and death.
- Some over-the-counter medications, such as allergy and cold medications, can cause drowsiness. If you have narcolepsy, your doctor will likely recommend that you avoid them.
