Creating a Sleep-Friendly Routine for Children With Narcolepsy

Narcolepsy can make it hard for kids to get good sleep. It affects how the brain controls sleep-wake cycles. This can lead to daytime sleepiness, sudden sleep attacks, and other sleep problems. But there are things you can do to help your child sleep better, like improving sleep hygiene, prioritizing naps, and making certain lifestyle changes.¹

What is sleep hygiene?

Sleep hygiene means creating a healthy sleep environment and routine. These habits help signal to the body that it is time to sleep.²

Here are some sleep hygiene tips for kids with narcolepsy:^1-4

• Stick to a regular sleep schedule – Go to bed and wake up at the same time every day. Yes, that means weekends too. A consistent sleep schedule regulates the body's natural sleep-wake cycle. Even if your child has a bad night, try to stick to the usual wake-up time if you can.
• Have a relaxing bedtime routine – Create a calming routine before bed. This could include giving your child a warm bath, reading them a book, or listening to quiet music.
• Put away screens before bed – Avoid screen time (TV, tablets, phones) close to bedtime. The blue light from screens can interfere with sleep.
• Create a comfortable sleep environment – Bedrooms should be dark, quiet, and cool when it is time for bed. Try using blackout curtains to block out light. A white noise machine can help mask distracting sounds.
• Avoid caffeine – It is best to avoid any caffeine (sodas, coffee, energy drinks, chocolate, etc.) in the afternoon and evening.
• Get regular exercise – Regular physical activity can improve sleep. Your child should get at least 30 minutes of moderate exercise most days of the week. They should avoid intense exercise about 3 hours before bedtime.

Napping strategies

Naps can be helpful for children with narcolepsy. But it is important to find the right balance. Here are some tips for napping:^3,4

• Short naps – Short naps, usually 20 to 30 minutes, are best. Longer naps can make it harder to fall asleep at night. Set an alarm to prevent oversleeping.
• Scheduled naps – If possible, schedule naps at regular times during the day. This can help manage daytime sleepiness. Work with your child’s doctor to develop a napping schedule that works best.
• Consistent nap times – Try to keep nap times consistent from day to day. This helps regulate the body's sleep-wake cycle.
• Nap environment – Create a comfortable and quiet environment for naps. A dark room and comfortable bedding can help.

Lifestyle changes

For children with narcolepsy, making some lifestyle changes can help improve the quality of their sleep. Here are some things that can help:^1,3,4

• Manage stress – Stress can make it harder to sleep. Help your child find healthy ways to manage stress. This could include activities like deep breathing exercises, spending time in nature, or yoga.
• Sunlight exposure – Exposure to natural sunlight during the day can help regulate the body's sleep-wake cycle. Encourage your child to spend time outdoors.
• Communication – Talk to your child about sleep. Explain why good sleep is important. Encourage them to share any sleep problems they are having.

Work with your child’s doctor

Narcolepsy is a complex condition. But it can be treated and managed. Improving sleep can make a big difference in the lives of children with narcolepsy. Remember to be patient and consistent. It may take time to see results. Work closely with your child’s doctor. They can help develop a treatment plan that is right for your child. This may include medicine, behavioral therapy, or other treatments.^1,3