Write an article based on this "Work on your sleeping schedule. Avoid alcohol, nicotine, and caffeine. Exercise daily. Alter your diet. Minimize stress."
Developing good sleeping habits can help combat the daytime sleepiness associated with narcolepsy. There are a variety of habits that can improve sleep/wake cycles that may be effective if you're suffering from narcolepsy. Stick to a sleep schedule, even on weekends. Our bodies have an internal clock that signals roughly when we should wake up and go to bed. If our sleeping habits are erratic, this clock is disrupted. Go to bed and wake up at roughly the same time each night, even on the weekends or on mornings when you do not need to be awake early. Establish a relaxing bedtime routine. This means engaging in calming behavior, like reading or a warm bath. Reduce exposure to bright lights or electronic screens, which are stimulating and can suppress melatonin production, a hormone that makes you sleepy. Your relaxing routine can help you separate sleep time from daytime activities that cause stress, excitement, and anxiety. Keep your bedroom comfortable. The ideal sleeping temperature is 60 to 67F (15.6 to 19.4C). If need be, invest in fans or air conditioners to keep things cool. Make sure your room is free from bright lights and loud noises; use blackout curtains to keep light out and use a sound machine or earplugs to block out loud noises. Keep the room free of any allergens that may disrupt sleep. While small naps during the day can cause sleep problems for many, they may actually be effective in fighting narcolepsy. Planning naps that last for 15 or 30 minutes throughout the day can prevent sudden bouts of sleep. Napping before an important event can make it less likely you will fall asleep. These substances can dramatically affect sleep cycles. If you suffer from narcolepsy, they're best avoided. Nicotine is a stimulant. Smoking, especially before bed, can cause undue restlessness. Also, as narcoleptics fall asleep unexpectedly, there's a risk of falling asleep with a cigarette in hand and causing a fire. If you smoke, talk to your doctor about quitting. Not only does smoking affect narcolepsy, it can lead to a host of other health problems. While alcohol can help you fall asleep faster, the sleep you have is of lower quality overall. When you fall asleep after drinking, brain patterns indicate restlessness and people often report fatigue after drinking even if they've had enough sleep. Alcohol consumption, even moderate consumption, is discouraged if you suffer from narcolepsy. Caffeine is often the go-to for narcoleptics as it's a powerful stimulant that can ward off sleepiness during the day; however, caffeine cannot replace sleep. It merely keeps us alert by blocking sleep-inducing chemicals in the brain and producing adrenaline. Caffeine stays in the body for a long time. It takes six hours for half of the caffeine consumed to be eliminated, so drink caffeine in moderation and avoid consuming caffeine in the afternoon and evening. Exercise can be a powerful natural stimulant. It increases alertness during the day and helps promote health and wellness overall. During breaks at work, take a 30-minute walk or do simple exercises to stretch the muscles. This can wake you up and ward off unexpected bouts of sleep during work hours. Be careful about when you exercise. While daily exercise can help with your overall sleep schedule, you should not work out before bed. Physical activity has a stimulating effect on the brain. Aim to get exercise in four of five hours before bedtime. Certain foods and eating habits can promote sleepiness. If you have narcolepsy they're best reduced or eliminated altogether. Large meals should be avoided three or four hours before bedtime, as such meals can disrupt sleep. Aim for lighter dinners, earlier dinners, or breakup dinner into two meals. Your diet should consist of whole grains, fruits, vegetables, low fat dairy, and lean protein. Heavy sugar intake and processed carbs like white bread and rice increase blood sugar rates rapidly. When these rates drop, sleepiness follows. Try avoiding such products. Meals should be scheduled and you should eat small meals throughout the day, especially if you have certain obligations. Large meals can cause sleepiness. Narcoleptic episodes can be triggered by intense emotions, so it's very important you keep stress levels in check. Exercise can help manage stress and emotions, particular long walks or runs. As previously stated, make sure to only exercise four or five hours before bedtime. Deep breathing, meditation, yoga, tai chi, and art and music therapy have all been used to successfully manage stress. Look for classes, seek out therapists, or do research online or at the library to learn more about such techniques. Relaxation techniques that involve refocusing your attention on something calming can also be used throughout the day. Autogenic relaxation involves repeating words and suggestions in your mind. Progressive muscle relaxation involves slowly tensing and relaxing each muscle in the body. Visualization involves imagining a calming situation or scene to try escape a stressful situation mentally.