How To Relieve Excessive Daytime Sleepiness
Sleeping at night is a vital, natural process that is necessary for your overall mental and physical health. If you don’t manage to sleep for 7-8 hours at night, or the quality of sleep is poor, this will inevitably lead to excessive daytime sleepiness.
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The culprits of excessive daytime sleepiness (EDS), vary from person to person. Some people have very sensitive hearing, so every little sound emanating from within the house or from the outside will keep them awake. Some suffer from depression, stress or anxiety, which all cause a chemical imbalance in the brain and make it hard to fall asleep, get good quality sleep and feel awake during the day. Others experience sleep apnea, which occurs when your brain frequently jolts you awake during the night due to lack of oxygen caused by constricted and irregular breathing. However, some have a condition called “Narcolepsy”, which is a serious and potentially dangerous sleep disorder that causes you to fall asleep during the day at random moments.
Narcolepsy- Causes And Symptoms
Narcolepsy is a chronic, neurological sleep disorder. It has two known types- Type 1 and type 2. It can affect both adults and children, but there are some significant differences in narcoleptic children in comparison with adults that often get misdiagnosed as a behavioral problem, such as irritability and restlessness. The exact underlying cause of narcolepsy is still unknown, but it is believed to be linked to several possible factors, such as a brain tumor, injury, genetics or environmental factors. The most likely culprit though is a deficiency in a chemical called hypocretin, also known as orexin.
Type 1 is a lot more common and comes with an added dangerous symptom- the loss of muscle control during the sleeping spells. These spells can occur at any time of the day, such as when you’re eating, driving, walking or talking. Therefore, people with either type of narcolepsy are not permitted to undertake certain things, such as driving on the roads or operating any dangerous machinery. Type 2 is very similar to type 1 regarding the spells of daytime sleepiness, with the exception that it does not have the loss of muscle control caused by low levels of hypocretin.
In a normally functioning brain that does not have narcolepsy, the sleep cycle takes about an hour-90 minutes to enter REM sleep. Narcoleptics, however, enter REM sleep only minutes after falling asleep, which is not normal or healthy at all. Some narcoleptics may feel refreshed or rested after waking, but the sleepiness will soon surface and strike them at any time of day without warning.
In addition to the chronic, excessive daytime sleepiness and cataplexy (loss of muscle control), two of the other most common symptoms of narcolepsy include: Temporary sleep paralysis and hallucinations, and automatic, unconscious behavior during the sleep spell.
Are there any options to manage and treat narcolepsy so you can fully function and live an active and productive life? Unfortunately, there is no cure. But luckily, it is very possible to keep under control. It’s time to throw that pillow aside and beat that sleepiness in safe and feasible ways. Listed below are some of the best ways to relieve your EDS and other symptoms of narcolepsy.
Lifestyle Change – Take More Daytime Naps
One of the best courses of action you can take to fight off narcoleptic EDS is to fit in several naps during your daily routine and stick to them as much as possible. If this is not usually permitted in your particular job or work position, then you will need to explain your narcoleptic sleep disorder to your boss and why you need those naps. If he/she is unwilling to accommodate your needs, then you may have to find another job that is more understanding, flexible and suitable for those with this condition.
Lifestyle Change- Improve Your Sleep Hygiene
Another highly recommended step is to improve your overall quality of sleep and sleeping area. You can do this in several ways- Avoid using any electronic devices about an hour or so before you go to sleep, stick to a consistent sleeping and waking schedule, keep your bedding clean, unclutter your bed, and put your phone on silent before drifting off.
Healthy Diet And Exercise
Narcoleptics are at a higher risk of becoming obese, getting strokes, heart attacks and heart failures. Therefore, gradually increasing your daily exercise and keeping a heart- healthy diet would be very wise decisions.
Stick to lean meats, fresh fruits and veggies, whole grains, probiotics and prebiotics. Avoid foods that contain tryptophan, as this ingredient causes sleepiness, and foods high in carbs and sugars.
Avoid Medications That Cause Sleepiness
During the daylight hours, stay far away from anti-histamines, sleeping pills and any other medication that could make you drowsy.
Avoid Long-Distance Driving
If you need to travel a long distance, it’s best and safest to avoid driving there, because you might fall asleep at the wheel and endanger yourself and others on the road. Call a taxi, a friend to drive you, or some form of public transportation instead.
Final Thoughts
Please note: It’s important to remember that everyone’s genetics and overall health conditions are different. You can easily possess separate health conditions besides or instead of narcolepsy. You should consult with your physician to ascertain what is causing your EDS and what to do about it.
