Narcolepsy is a rare chronic condition that causes changes in normal sleep patterns so that you experience extreme drowsiness and sudden sleep attacks during the day. Narcolepsy can be a very uncomfortable or even dangerous condition, so you need to treat it as soon as possible. To treat narcolepsy the natural way, follow these few easy steps and learn how to maintain your energy levels throughout the day, manage your sleep at night, and change your diet to increase your intake of beneficial herbs to help you stay awake.
Step
Method 1 of 5: Making Lifestyle Changes
Step 1. Do exercise regularly
Exercise can help boost your energy levels and avoid stress that can lead to drowsiness. Exercising regularly at a moderate intensity, especially in the afternoon, will also help you sleep better at night. What is recommended is 30-45 minutes of moderate-intensity physical activity such as brisk walking, running, and swimming, or 15 minutes of high-intensity physical activity, such as football, basketball, and muscle training, every day. Talk to your doctor or fitness instructor to develop a fitness activity plan that can help control your narcolepsy.
- If you also suffer from cataplexy or are worried about falling asleep while exercising, consider hiring a fitness instructor or asking a friend to help you during your workout.
- Avoid exercising three or four hours before bed, as this can prevent you from getting a good night's sleep.
Step 2. Take an early morning walk
Sunlight sends a message to your brain that it's time to wake up and increase your mental alertness. Getting out of the house in the morning for a walk will keep you awake and get more vitamin D. Getting enough vitamin D every day can help boost your energy levels. To get enough vitamin D, people with light or pale skin need only about 45 minutes of sun exposure, while people with darker skin need up to three hours.
- If you're at home, take time each day to do things outside, such as walking the dog, gardening, or exercising. If you work from home, you can also sit on the porch or in the yard while working, to get exposure to vitamin D. If you work in an office, ask your boss for permission to sit by the window and open the curtains to let the sunlight in. room.
- Walking at a light to moderate intensity for 20-30 minutes also helps reduce the risk of heart and respiratory disease, as well as helps control excess weight that can lead to fatigue.
Step 3. Stay active throughout the day
Short workouts throughout the day will help boost your energy levels and keep sudden sleep attacks out of your day. Taking a five-minute break after every 20 minutes of work will help get rid of fatigue. One simple exercise like jumping or stretching is also effective.
Also try reading standing up when you're on your way to school or work. This can help you fight sudden sleep attacks, because your mind is concentrating on one thing
Step 4. Do not drive when you are sleepy or stressed
One of the most dangerous aspects of narcolepsy is the sudden onset of sleep attacks while driving. You may notice that you are more prone to sudden sleep attacks when you are stressed, in a hurry, sad, or angry. If so, avoid driving a vehicle while experiencing these things. If you feel a sleep attack while driving, stop on the side of the road to rest first.
Also try to avoid commotion on the street. Feeling angry while driving because of traffic conditions or other drivers will only stress you out, and this stress can trigger sudden sleep attacks
Step 5. Limit your stress
Excessive stress can lead to anxiety, sleep deprivation, and daytime sleepiness. As we get older, returning to the relaxation response after a stressful event becomes more difficult. To avoid stress, practice meditation exercises such as yoga and taichi, make time for recreation, and make sure to get enough rest.
- Other easier ways to reduce stress are slow deep breathing in a calm environment, focusing on positive results, resetting priorities and eliminating unnecessary tasks, and listening to relaxing music.
- You can also use humor throughout the day to relieve stress. Research has found that humor is an effective way to deal with sudden stress.
Step 6. Tell others about your narcolepsy condition
Discussing narcolepsy with a teacher, professor, or boss at work can be a difficult decision. However, without openness and understanding from others about narcolepsy, your teacher or boss may misunderstand your sleepiness and think of it as low interest or motivation. Since most people are not familiar with the condition narcolepsy, be prepared to briefly describe the disorder and its possible symptoms at school or work.
Consider asking for a certificate from the sleep specialist who treats you. This will be a useful way to formally state your diagnosis and explain more about the symptoms
Step 7. Practice taichi
Taichi is a gentle physical exercise program rooted in martial arts and involves slow, purposeful movements, meditation, and deep breathing. Those who practice tai chi regularly are usually more mentally alert, tend to have good posture and flexibility, and sleep better at night. Taichi is also useful for improving physical health and emotional peace. Taichi should be practiced for 15-20 minutes every day at home, and is safe for anyone regardless of age or physical ability.
- Taichi is usually taught by the instructor in the form of weekly sessions of one hour each. The main elements of taichi are gentle, slow movements that involve the use of all major muscle groups and joints. Meditation is also a part of taichi, and is done in the form of activities that calm the mind, increase concentration, relieve anxiety, and lower blood pressure and heart rate. In addition, meditation also involves deep breathing, which is done by exhaling all the air and toxic substances from the lungs and inhaling fresh new air to increase lung capacity, stretch the respiratory muscles, and relieve tension.
- Taichi improves balance, agility, strength, flexibility, stamina, muscle tone, and coordination. This exercise also strengthens bones and slows bone loss, thereby preventing osteoporosis. Another benefit is that it increases blood circulation to the brain, and thus increases mental alertness. Similarly, this exercise provides a fresh supply of oxygen and nutrients throughout the body.
Step 8. Quit smoking
Tobacco products such as cigarettes and cigars contain nicotine, which can stimulate the nervous system and cause disturbed sleep patterns, sleep apnea, daytime sleepiness, and sleep attacks during the day. Research shows that smokers also have more difficulty falling asleep and often struggle to sleep well.
Talk to your doctor about ways to quit smoking, such as with plasters, medications, support groups, injections, and prescription medications
Method 2 of 5: Get Enough Sleep
Step 1. Try to sleep through the night without waking up
Sleeping all night every night prevents you from being drowsy and prone to sleep attacks during the day. If you wake up in the middle of the night, try to go back to sleep and don't wake up. If necessary, change and adjust your bedroom environment to make it easier for you to fall asleep. The amount of sleep you need each night depends on your age, lifestyle, and other factors. In general, school-age children need 9-11 hours of sleep, while adults over the age of 18 usually need 7-8 hours of sleep.
Avoid consuming alcohol and sugary foods for 4-6 hours before going to bed. These types of intake can be stimulants that keep you awake
Step 2. Create a sleep schedule for yourself
Set a fixed time to wake up and sleep at night. Try to stick to this schedule as strictly as possible to help your body develop a regular sleep pattern. You don't need to go to bed too early, but make sure that the hours are regular. This way, you'll be training your body and brain to stick to a sleep schedule, so you don't fall asleep on your wake-up schedule.
For example, schedule to wake up at 7 every morning and go to bed at 11:30 every night. You can also sleep at 1 in the morning and wake up at 9 in the morning. The most important thing is to maintain a regularity every day of the week, so that your body gets used to getting up and going to bed at certain times consistently
Step 3. Dim the lights and make your bedroom dark and cozy
Try to create an atmosphere that helps you fall asleep. Reduce the portion of light and sound in the bedroom as much as possible. Close the window blinds to darken your bedroom. You can also wear an eye patch to block out the light from outside. Keep the room temperature cool and comfortable, which is usually around 25 degrees Celsius (in most cities in Indonesia, being a tropical region). Your bedroom should also have good air ventilation so it doesn't feel stuffy.
In a dark environment, your brain will begin to stimulate the production of melatonin, a hormone that regulates sleep activity
Step 4. Avoid using electronic devices before bed
Light from electronic device screens decreases melatonin production in your brain. In fact, melatonin is a chemical that the brain produces to make you fall asleep. Ultimately, low levels of melatonin can make it difficult for you to fall asleep. Therefore, avoid electronic devices such as cell phones (regular or smart phones), televisions, and computers, for at least two hours before going to bed.
Step 5. Don't use the bed for other activities
If you usually sit in bed while doing various other activities, change this habit. If your bed is used for things other than sleep, your brain will think of it as a place to be awake and active, not a place to sleep. This condition will make it more difficult for you to sleep and wake up on a predetermined schedule.
Don't work, eat, or watch television in bed if possible
Step 6. Try to relax once you are in bed
If you're having trouble sleeping, relaxation techniques can help relieve the physical and psychological stress you're experiencing. Activities that trigger physical and psychological stress can cause the body to secrete a stress hormone called cortisol, which is associated with increased alertness. Once you find things that can help you relax, make them a bedtime ritual.
To relax before bed, try reading a book, listening to quiet music, or doing breathing exercises. If you've been in bed for 20 minutes without falling asleep, go to another room or corner of the house without turning on a bright light. Do something that relaxes you for a while, until you're tired and ready to go back to bed to try to sleep
Step 7. Sleep on your side
If you have any breathing problems at night, it may be a good idea to change your sleeping position. Lying on your side, especially if you tend to have acid reflux problems, sleep apnea, or even a slight cold, can help you breathe more freely. Thus, you can sleep more soundly. If you're still having trouble breathing, try propping your head up with a pillow to support the natural curve of your neck and back, allowing for easier airflow.
Don't sleep on your stomach as this can block your breathing, encourage stomach acid to rise, and put unnecessary stress on your body
Step 8. Stop pressing the snooze button on your alarm
When the alarm goes off in the morning, do your best to get out of bed without pressing the snooze button. Continuing to sleep for just a few minutes can ruin your sleep schedule and make you sleepier for the day than if you actually woke up the first time the alarm went off.
Step 9. Schedule a nap
Napping 2-3 times a day can improve daytime sleepiness. Make sure that you schedule naps during the hours you usually fall asleep most easily, or half an hour after meals. A quick nap will refresh you and increase your alertness. Napping should be done no more than 15-20 minutes at a time.
Don't nap for more than an hour or take short naps at night. This will disrupt your sleep patterns and make it difficult for you to fall asleep during your nightly sleep schedule
Step 10. Control sleepiness at work
With narcolepsy, you may experience drowsiness at work, especially if you work at a desk with low/infrequent physical activity. Think of tools and work areas that can help you work better, such as scheduled naps in between work hours or more flexible working hours each day. Consider discussing these things with your boss to help make the best of your situation.
Keeping your work area cool and well lit will also help you stay awake. Try to focus on more tedious work when you are at your most alert and awake
Method 3 of 5: Improving Your Diet
Step 1. Eat a healthy breakfast
Skipping breakfast will leave you feeling tired all day. This is why breakfast is considered the most important meal of the day. A good breakfast menu should contain healthy protein such as yogurt or eggs, fresh fruit or vegetables, and a small amount of high-fiber but low-sugar carbohydrates such as cereals or whole-grain oats. Add a little almond or walnuts to increase your intake of energy boosters and regulate blood sugar levels by providing a supply of omega-3 fatty acids.
Try making a breakfast smoothie with a blend of fruit, yogurt, whole grains, and other ingredients in a blender, with the addition of a few ice cubes, as an energy-rich quick breakfast option
Step 2. Eat smaller portions
Don't eat three large meals a day, but increase your alertness and energy by eating smaller portions and more frequently throughout the day. Your brain needs a steady supply of nutrients to stay energized throughout the day. Large meals also increase the body's production of tryptophan, an essential amino acid that triggers sleep. Research shows that eating smaller meals, especially in the afternoon, helps regulate blood sugar levels and prevent you from feeling tired after eating.
Try to eat 4-5 times a day, with a menu that mostly contains fresh fruit, vegetables, and nuts, to boost your metabolism and prevent daytime sleepiness
Step 3. Adopt a protein-rich diet
Protein also boosts energy because it is needed in many of the body's metabolic processes. In addition, protein is also an inhibitor of the production of tryptophan, a sleep-inducing amino acid found mainly in carbohydrates such as bread, snacks, and sugary or fried foods. Eating a protein-rich breakfast or lunch will help you feel energized throughout the day, if it's not supplemented with carbohydrates. Avoid processed meats, red meat, and margarine, because all these types of foods can increase cholesterol levels, slow down metabolism, and cause drowsiness.
Choose healthy, protein-rich foods such as eggs, quail, chicken, turkey, salmon, tuna, trout, sardines, tofu, legumes, whole grains, natural cheeses, and Greek yogurt
Step 4. Reduce carbohydrate intake
Eating too many carbohydrates will make tryptophan more settled in the brain, so that you are more sleepy. However, this does not mean you should not eat carbohydrates at all. Try not to eat large portions of carbohydrates in the morning or afternoon, and opt for a handy bedtime snack such as crackers, cereal with milk, or toast with peanut butter.
Consider eliminating certain elements of carbohydrates from your diet, namely white bread, refined white pasta, granulated sugar, solid candy, jellies, foods with added sugars such as sugary cereals, dried fruit, jams, sweets, potato chips, crackers and rice chips
Step 5. Avoid sugar-rich foods and drinks
Sugar-rich foods and drinks do provide an immediate energy boost, but they can also leave you more tired after the day. Research has shown that candy bars and energy-boosting sports foods in particular should be avoided because they are not effective in providing a steady supply of energy throughout the day and can actually lead to obesity.
- Check the sugar content on food and beverage packaging labels before buying. Make sure that the sugar content does not exceed 50 grams per serving.
- Another way to avoid sugar is to opt for fresh fruit juices or smoothies instead of concentrates.
Step 6. Drink lots of water
Water is the main element in the blood and is essential for carrying nutrients to all body cells and getting rid of substances that are no longer needed. Lack of water intake will slow down the body's metabolism and make you feel tired. Aim to drink at least 227 ml (roughly a glass) of water every two hours. Sports drinks with electrolytes that are sugar-free and caffeine-free are also beneficial for maintaining body hydration.
- To maintain energy while exercising, drink a glass of water before you start and after you finish. If you exercise continuously for more than 30 minutes, drink a small amount of water every 15-30 minutes.
- The average adult should drink about two liters of water every day. If you drink caffeinated beverages, increase your water intake to one liter of water for every glass of caffeinated drink you consume.
Step 7. Limit caffeine intake
Caffeinated drinks such as coffee and tea are useful for helping people with narcolepsy stay awake. However, when combined with certain types of stimulant drugs, caffeine can cause tremors, diarrhea, anxiety, or heart palpitations. In general, try to limit your caffeine intake to no more than two cups of tea or a cup of coffee before the evening.
If coffee is part of your daily routine, it's best to avoid drinking it after 4pm. Drinking caffeine before or at night will make it difficult for you to sleep well at night
Step 8. Limit alcohol intake
It is widely understood that drinking alcohol before bed will help you sleep better. However, indeed this method will relax you for a moment, but at the same time ruin your sleep patterns throughout the night. In addition, it also prevents restful sleep so that you will actually be more sleepy during the day. Try to stop drinking alcohol to prevent sudden sleep attacks and relieve narcolepsy.
- The recommended daily intake of alcohol for most people is two drinks for men and a glass for women.
- You should consider asking your doctor about the amount of alcohol you can drink based on your own condition.
Method 4 of 5: Using Herbal Medicine
Step 1. Brew chamomile tea
Chamomile is an herb that is commonly used to relieve anxiety, nausea, and insomnia. Drinking a cup of warm chamomile tea before bed will help you feel more comfortable, sleep more soundly throughout the night, and reduce your risk of daytime sleepiness. Make chamomile tea by mixing a tablespoon (2-3 grams) of dried chamomile flowers in a cup of boiling water and letting it sit for 10 minutes. Strain and drink this mixture before you go to sleep.
- Ask your doctor about using chamomile tea if you are on medication or taking other medications to treat insomnia, or if you have low blood pressure or are pregnant.
- Avoid chamomile if you are allergic to daisy flowers.
Step 2. Use lemon balm
Lemon balm is an herb that is often used to relieve anxiety and help with sleep. This herb is also often combined with other herbs that also have a calming effect, such as valerian and chamomile, to strengthen the relaxing effect. Lemon balm is available in dietary supplement capsules, with a recommended dosage of 300-500 gram tablets taken three times a day or as needed.
- You can also make lemon balm tea by mixing a teaspoon of dried lemon balm in a cup of boiling water and letting it sit for five minutes. Strain and drink this mixture before you sleep.
- Pregnant or lactating women need to consult their doctor before consuming lemon balm.
Step 3. Drink valerian tea
Valerian is a popular alternative to prescription medications for anxiety and insomnia conditions. This herb is classified as safe and gentle, and relieves both of these conditions. In addition, this herb is useful to help you fall asleep faster and improve the quality of your sleep every night. Get these benefits by making valerian tea. Mix a teaspoon of dried valerian root in a cup of boiling water and let it sit for ten minutes. Drink a cup of this mixture before you go to sleep.
- Valerian is also available as a liquid or powder extract.
- Do not take valerian without consulting your doctor first if you are on any prescription medication or are taking herbs to treat sleep problems and depression. Also ask your doctor before you give valerian to your child.
Step 4. Drink Saint John's wort
Narcolepsy often puts you at risk for anxiety and depression. St. John's wort is an herb used to treat mild to moderate depression. This herb is available in the form of liquid extracts, capsules, tablets, and factory-made instant teas. Ask your doctor for advice about the most appropriate form for you. This herbal supplement typically contains a hypericin concentration of 0.3%. This element is the active ingredient in this herb. Take this herbal supplement at a dose of 300 mg three times a day. Significant improvement will be seen after 3-4 weeks.
- Do not immediately stop taking St. John's wort at all, because it would cause uncomfortable side effects. Lower the dose gradually before stopping.
- St. John's wort should not be used to treat major depression. If you have violent or suicidal thoughts, call the emergency number or see a doctor immediately.
- If you are drowsy or experience sudden sleep attacks that are more frequent, discontinue use.
- Those with attention deficit disorder (ADD) or bipolar disorder should not take St. John's wort.
- Don't use St. John's wort if you are taking antidepressants, tranquilizers, birth control pills, or allergy medications. Pregnant or lactating women should also not take St. John's wort.
Step 5. Try consuming rosemary
Rosemary is a common garden herb that is useful for reducing the recurrence of narcolepsy by improving concentration and memory. Try incorporating rosemary in your diet for 3-4 months to reduce the recurrence of narcolepsy. Rosemary can improve blood circulation and digestive system as well, thereby increasing mindfulness.
- The total daily intake, either in the form of a mixture in food or in capsules of a dietary supplement, should not exceed 4-6 grams.
- Rosemary can cause dehydration and should only be taken with the recommendation of a healthcare professional who treats you.
Method 5 of 5: Seek Professional Medical Help
Step 1. Observe if you are at high risk
Narcolepsy is often caused by low levels of hypocretin, a brain chemical that helps strengthen the state of wakefulness in the body. Experts argue that there are certain factors that together cause this hypocretin deficiency, such as heredity, brain injury, autoimmune disorders, and low histamine levels, in addition to externally toxic substances. Hereditary factors alone are unlikely to cause narcolepsy.
- Various other sleep disorders associated with narcolepsy, such as chronic fatigue syndrome, hypersomnia (sleeping too much), insomnia, sleep paralysis ("overlapping"), and sleep apnea can increase the risk of narcolepsy.
- If you think you have narcolepsy, talk to your doctor about it and get a formal medical diagnosis and develop a treatment plan as soon as possible.
Step 2. Recognize the symptoms
Narcolepsy is a fairly rare disorder, so usually a new diagnosis is officially given after the sufferer has experienced symptoms for 10-15 years. Some people with narcolepsy experience episodes when they fall asleep suddenly, lose muscle movement, hallucinations, and "squeeze." Extreme daytime sleepiness is the most obvious symptom of narcolepsy, which is characterized by feelings of mental blurring, impaired memory, and depression. Falling asleep can happen in the middle of any activity, such as chatting, eating, reading, watching television, or attending a meeting. Each of these sleeping "episodes" can last up to 30 minutes.
- The sleep disorder hypersomnia can coexist with narcolepsy, and is characterized by repeated daytime sleepiness. Strong emotions such as anger, fear, laughter, or excitement can also trigger sleepiness.
- Cataplexy is another symptom of narcolepsy, which is a feeling of loss of strength in your muscles when you're awake, making it difficult to move your head or speak. Some people will also lose strength in all muscles, resulting in dropping objects or even falling on their own. The "episodes" often last a few seconds or minutes, and usually occur weeks or years after the first extreme daytime sleepiness.
- Hallucinations can occur while you are asleep, awake, or half asleep. These hallucinations will feel very real, as if you can see, hear, smell, and feel their contents.
- People with narcolepsy can experience severe drowsiness, learning difficulties, and impaired memory. They may fall asleep while talking, eating, or at social events or sporting activities. They can also appear hyperactive.
- These symptoms range from mild to severe with each "episode" of the event. Most people with narcolepsy have difficulty falling asleep and staying asleep throughout the night, making them more sleepy during the day.
Step 3. Use a sleep diary
If you think you have narcolepsy, record the details of your sleep in a sleep diary before seeing your doctor. Your doctor will ask you when you first noticed the signs and symptoms and whether they interfered with your sleep and daily routine. Your doctor will also ask about your sleep habits and how you feel and what you do throughout the day. Use a sleep diary for a few weeks before seeing your doctor to keep a diary of how easily/difficultly you fall asleep and stay asleep at night, and how awake you feel during the day.
Also consider any other factors that may increase your risk of narcolepsy, such as a family history of narcolepsy, previous brain injury or exposure to toxic substances, and any other autoimmune or sleep disorders you have
Step 4. See your doctor
Your doctor will examine you to see if another condition is causing your symptoms. Infections, certain thyroid diseases, drug and alcohol use, and other medical or sleep disorders can all cause symptoms similar to narcolepsy. Tell your doctor about any medications, herbs, or supplements you are taking, as some of them may cause excessive daytime sleepiness.
Your doctor may suggest that you do a hypocretin test to measure the levels of this substance in the fluid that surrounds your spinal cord. To obtain a sample of your spinal cord fluid, the fluid will be suctioned out by the doctor inserting a needle into the lower back area and then sucking out a small sample of the fluid
Step 5. Perform a polysomnogram (PSG) test
If your doctor suspects you have narcolepsy, he or she may suggest that you see a sleep specialist. This specialist will recommend that you undergo a sleep research test called a polysomnogram (PSG). The PSG test records brain activity, eye movement, heart rate and blood pressure while you sleep.
Usually you will need to stay at a sleep problem clinic to have the PSG test. The PSG test will help you find out if you tend to fall asleep quickly, enter the rapid eye movement (REM) phase immediately after falling asleep, and wake up during a night's sleep
Step 6. Run a multiple sleep latency test (MSLT)
The MSLT is a daytime sleep test that measures how sleepy you are. MSLT was performed on the day after the PSG test. During the test, you are asked to take a short 20-minute nap every two hours throughout the day. You'll sleep 4-5 times in total, and during bedtime a technician will check your brain activity and record how fast you fell asleep and how long it took you to reach the various phases of sleep.
The MSLT attempts to find how quickly you fall asleep during the day after an undisturbed night's sleep. This test also shows whether you can enter the REM phase immediately after falling asleep
Step 7. Ask your doctor about sleep apnea
If you have trouble breathing during sleep, a condition called obstructive sleep apnea, ask your doctor to recommend treatment options. Breathing problems will make it difficult for you to fall asleep, and this can result in excessive daytime sleepiness, headaches, and impaired concentration. Your doctor may also suggest surgery or continuous positive airway pressure (CPAP) as a treatment.
CPAP is a common therapy for sleep apnea, which uses a small machine to blow out a steady supply of air at a constant pressure, a tube, and a mouth or nose mask. Some CPAP devices are equipped with heated humidifiers, for patients with chronic respiratory infections such as bronchitis or sinusitis
Step 8. Discuss the treatment with your doctor
There is no cure for narcolepsy permanently, but certain types of medication prescribed by your doctor can help you control it. Your doctor may also prescribe stimulant medications such as modafinil, which is less addictive than other stimulants and doesn't cause mood disturbances. Modafinil side effects are rare, and usually range from headache, nausea, and dry mouth. Some people need treatment with various types of amphetamines, which are also effective but can cause side effects such as anxiety and heart palpitations.
- Serotonin inhibitors can also be prescribed to suppress REM sleep throughout the day, to relieve symptoms of cataplexy, "squeeze," and hallucinations. Side effects, for example, are sexual dysfunction and indigestion.
- Tricyclic antidepressant drugs are effective for those who experience cataplexy, but often cause side effects of dry mouth and headaches. Sodium oxybate is also very effective for people with cataplexy because it improves the quality of sleep at night and controls sleepiness during the day. However, the latter substance can cause serious side effects such as bedwetting, nausea, and worsening sleepwalking. If taken with sleeping pills, herbs, supplements, alcohol, or other pain relievers, these substances can cause difficulty breathing, coma, and even death.
- Certain types of over-the-counter medications, such as allergy medications and cold medications, can cause drowsiness. If you have narcolepsy, your doctor will most likely advise you to avoid these drugs.
