This is an automatically translated article.
Lethargy (narcolepsy) is a sleep disorder that affects patients' daily activities, causing them to experience uncontrolled sleepiness even during the day. Currently, the causes and treatment of narcolepsy are still being researched, but you can refer to some of the following suggestions to minimize this condition.
1. What is narcolepsy?
Narcolepsy is a chronic neurological disorder caused by the brain's inability to regulate the sleep-wake cycle normally. At different times of the day, people with narcolepsy experience intense cravings for sleep that make them lethargic from a few minutes to an hour.Experts believe that narcolepsy comes from an autoimmune disorder. Most people with narcolepsy have very low levels of Hypocretin, a chemical in the brain that keeps the body awake. A faulty immune system attacks the cells that produce hypocretin. The lack of this chemical is the main cause of sleepiness episodes.
Besides taking medication, you may also need to change your lifestyle habits to limit narcolepsy during the day, improve the quality of sleep at night.
2. Avoiding Sleep Triggers
There are many things people with narcolepsy can do to improve the symptoms of this condition. Here are some ways to avoid triggering daytime narcolepsy:
2.1. Stick to a consistent sleep schedule To avoid lethargy, it's a good idea to build a healthy sleep schedule and stick to it. Specifically, you should go to bed at the same time every night and wake up at the same time every morning. You should get enough sleep from 7-8 hours per night in a favorable environment for rest and relaxation.
2.2. Avoid drinking alcohol and coffee near bedtime Many people think that having 1 or 2 glasses of wine before bed can help you fall asleep, but in fact alcohol can harm the overall quality of your sleep. sleep, especially and for people with sleep disorders such as narcolepsy or insomnia. Therefore, if you want to drink alcohol, drink it 4 to 5 hours before going to bed to give your body time to metabolize the alcohol.
2.3. Adjusting your diet and eating habits Adjusting your diet and eating habits can also help improve narcolepsy to some extent. Here are some suggestions for you to consider:
Break up your meals into smaller meals : Some studies show that a low-carbohydrate diet is more beneficial for people with narcolepsy, in contrast to a low-carbohydrate diet. Eating a lot of carbohydrates will make them more prone to drowsiness and lethargy. Breaking the meal into smaller meals will minimize the above situation.
Người mắc chứng ngủ rũ nên xem lại chế độ ăn uống và thói quen sinh hoạt
Limit sugar absorption. People with lethargy should pay attention to their daily sugar intake. Should avoid sweets, soft drinks ... because they can cause blood sugar to rise rapidly, causing sudden sleepiness. Prioritize healthy fats and lean proteins. High-fat foods can decrease the body's sensitivity to hypocretin, a chemical that helps regulate sleep. Less reaction to Hypocretin means you'll tend to fall asleep more easily during the day. To avoid this, you should include lean protein and healthy fats, such as fish, lean chicken, nuts and avocados. Limit spicy foods before going to bed. A spicy meal can cause heartburn and acid reflux, disrupting your sleep. So you should avoid spicy food at least 3 hours before going to bed.. Prioritize anti-inflammatory foods. There is some research indicating that inflammation may play a role in triggering narcolepsy. So, a diet that includes anti-inflammatory foods such as tomatoes, olive oil, spinach, kale, nuts, salmon, strawberries, blueberries, oranges, etc. can be helpful. people with narcolepsy. Narcolepsy is a chronic, lifelong condition. Symptoms can vary, but the disease usually doesn't get worse over time. Although the disease is difficult to completely stop, once you adjust your habits and lifestyle, you will limit the triggers for narcolepsy.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference sources: healthline.com, webmd.com
