Home Care for Hypersomnia
If you suspect that your daytime tiredness is hypersomnia, but you don’t currently think you or others are at risk from it, you can try caring for it at home by trying to improve the quality of your sleep. Here are some tips that might help you get better quality sleep:
- Establish a regular bedtime and wake-up time, even on the weekends
- Create a relaxing bedtime routine
- Keep distractions out of bed
- Set consistent mealtimes, spaced from bedtime
- Avoid alcohol after your last meal
- Get regular exercise
- Don’t nap late in the day
- Don’t consume caffeine in the afternoon
Getting your body’s clock ticking regularly depends on keeping a consistent schedule. Trying to get extra sleep on the weekends is tempting, especially when you’re tired, but this can interfere with your sleep. You can also help your body set its sleep clock by creating a relaxing bedtime routine. Try to avoid things that might distract you from sleeping, such as reading, watching TV, playing video games, or scrolling social media in bed.
Other things you do can help your body get ready for sleeping, too. Make consistent mealtimes, and eat substantial, healthy meals. Keep your mealtimes spaced at least two hours before bedtime, and you shouldn’t consume alcohol after this point. Alcohol might help you fall asleep, but it disrupts your sleep later.
Get regular exercise during the day, hopefully outside, so you can get sun exposure. This will help you be tired at bedtime. While it’s tempting to take naps in the afternoon because you’re tired, the conventional wisdom is that you shouldn’t be taking a nap later than 2 PM. This is about the time you should cut off caffeine consumption, too. If you’re too tired to stay awake without afternoon caffeine, you’re too tired to manage your sleepiness without professional help.