Get up with NO SNOOZE BUTTON. Get up when your alarm goes off the first time. Do not hit your snooze button and make your bed as soon as you get up.
Take your medications, your shower, and get dressed. Don’t keep your pajamas on or delay your daytime medications. This tells your brain it is time to be awake.
Get plenty of light. Get plenty of sunlight or use a UV box during the day to make sure your brain knows it is time to be awake.
Get some cardiovascular exercise. Sometime in the morning, do a cardio workout. Never do cardio before bedtime, always do it early in the day.
Avoid all caffeine. All day every day, no more caffeine. Make the switch to decaf and you will feel a difference.
Avoid sweets. Sugar may give you a little energy, but you will eventually crash and may even feel worse than before you ate it.
Avoid smoking. Tobacco can disturb your sleep/wake cycle and disrupt nighttime sleep and make you feel worse during the day.
Avoid alcohol. Alcohol disrupts sleeping patterns and can trigger an episode of narcolepsy. You will notice more daytime sleepiness after a few drinks the night before.
Avoid naps. Try to avoid naps during the day. You will notice fewer “sleep attacks” if you are more tired and sleep better at night. Try to do something stimulating or exercise when you feel like a nap.
Avoid driving if you feel unsafe. If you are having episodes that may lead to “sleep attacks” stay out of the car and off the roads.
Plan for 7 to 8 hours sleep. Sleep anywhere in between 7 and 8 hours a night. This seems to be the magic number for the right amount of REM cycles to feel rested. Try not to sleep in on the weekends.
Keep your sleep area cool and quiet. Make sure your room is around 68 degrees. No TV in your bedroom, no cellphone, and keep the lights dim. This tells your brain that it is time to sleep.
Use a night alarm. Set your alarm clock for your usual bedtime. Once it goes off, get into your pajamas, turn down your bed and crawl in. If you have trouble falling asleep, give yourself an extra half hour for reading or quiet activities to feel sleepy.