What is narcolepsy? Plus, 9 practical tips to reclaim your rest
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Narcolepsy can mess with your sleep, but it can also affect your mental health. Learn what it is, why it happens, and 9 ways to manage it (at home and with a doctor).
Narcolepsy is more than just being “really tired.” It’s a chronic neurological disorder that flips the switch on how your brain handles sleep and wakefulness, often without warning and always without permission.
You could be in a meeting, watching TV, or mid-conversation with someone you care about — and then suddenly, your brain decides it’s time to shut down. Even after a full night of rest, you might still feel like you pulled an all-nighter. And because many people don’t fully understand how it works, it can leave you lonely and frustrated.
Narcolepsy doesn’t just interrupt your sleep — it reshapes your day, your plans, and your mental health. But it isn’t something that needs to take over your world. There are manageable ways you can still lead a full and active life, even on the days when getting out of bed feels like a marathon.
If you’re living with narcolepsy or supporting someone who’s struggling, here’s how you can take back your rest, a few Zzz’s at a time.
What is narcolepsy?
Narcolepsy is a neurological disorder that affects your brain’s ability to regulate sleep-wake cycles. In simple terms, your body no longer follows the rules when it comes to when you feel tired, and how deeply you sleep.
People living with narcolepsy often experience overwhelming daytime sleepiness, no matter how much they rest. This fatigue can bulldoze through your day and make it impossible to stay awake.
It can include sudden episodes of muscle weakness (called cataplexy), sleep paralysis, vivid hallucinations, and extremely fragmented nighttime sleep. It’s common for people with narcolepsy to fall asleep quickly but wake up multiple times throughout the night and never quite get the restorative rest their body needs.
There are two main types of narcolepsy:
Type 1 narcolepsy (with cataplexy): This form involves sudden, often emotion-triggered muscle weakness, like your knees buckling when you laugh.
Type 2 narcolepsy (without cataplexy): With this form, you still experience excessive daytime sleepiness and disturbed sleep patterns, but without the muscle weakness.
5 symptoms of narcolepsy
Unfortunately, narcolepsy can look different for everyone, which makes it tricky to diagnose. But some symptoms do show up again and again.
Here are five common symptoms of narcolepsy that can seriously disrupt your daily rhythm:
1. Excessive daytime sleepiness (EDS): This common symptom feels like gravity is pulling you into sleep, no matter how much you rest. You might doze off during conversations and then wake up just as tired.
2. Cataplexy: This is only seen in type 1 narcolepsy. It’s a sudden loss of muscle control, usually triggered by strong emotions like laughter or stress.
3. Sleep paralysis: If you wake up and can’t move or speak for a few seconds or a few minutes, this can be a sign. Sleep paralysis is often paired with a sense of fear as well.
4. Hypnagogic or hypnopompic hallucinations: Vivid, dream-like images or sounds when falling asleep or waking up are another symptom. These hallucinations can feel very real and unsettling.
5. Disrupted nighttime sleep: Ironically, people with narcolepsy typically struggle with broken sleep and frequent wakeups.
What causes narcolepsy?
Many people living with narcolepsy are misdiagnosed as having depression or anxiety because symptoms usually appear gradually and subtly.
Here’s what researchers believe are some of the common causes:
Chemical imbalance: Most people with type 1 narcolepsy have low levels of hypocretin, a brain chemical that helps keep you awake. When those cells are lost, symptoms like cataplexy and extreme sleepiness can appear.
Autoimmune triggers: In many cases, the immune system mistakenly attacks the cells that produce hypocretin. This can sometimes happen after an illness like the flu or strep throat.
Genetics: Certain gene variations (like HLA-DQB1) can raise your risk, but they don’t guarantee you’ll develop narcolepsy.
Rare causes: In a few cases, brain injuries or tumors can disrupt sleep regulation.
4 ways narcolepsy can affect your mental and physical health
The fatigue from narcolepsy can impact your focus, your freedom, and your sense of being in control. This can then seriously affect your physical and mental health. Here’s how.
1. Mental and emotional strain
Living with narcolepsy can be isolating, especially when people mistake your symptoms for laziness. Over time, that misunderstanding can take a toll on your self-esteem.
Research shows that people with narcolepsy are more likely to experience depression and anxiety. When your brain won’t cooperate and your sleep is unreliable, it can be hard not to feel overwhelmed.
2. Disruption to social life and relationships
Exhaustion has a way of stealing your presence. It can cause you to cancel plans, forget what someone just said, or feel too foggy to hold a conversation.
Some people also feel embarrassed about falling asleep in public, which can lead to withdrawal from social settings. Over time, that isolation can create even more emotional weight.
3. Cognitive and physical fatigue
Brain fog can make it hard to remember things or feel mentally sharp. Even basic tasks can feel enormous when you’re constantly fighting sleepiness.
Your body can also feel heavy, sluggish, and disconnected when you’re tired. Simple routines like showering and getting dressed can suddenly feel very hard.
4. Safety concerns
When sleep attacks hit unexpectedly, everyday tasks can become risky. Driving, cooking, and operating machinery can pose serious dangers.
Even walking up or down stairs can be hazardous if your muscles give out suddenly due to cataplexy.
How to treat narcolepsy: 9 tips to help you take care of yourself
Living with narcolepsy means you may not be able to control when symptoms strike, and that can be tough. But there are ways to build habits to help get back a little more control.
Here are nine ways to take care of yourself if you have narcolepsy.
1. Start with the right diagnosis
Narcolepsy often flies under the radar or gets misdiagnosed as depression, anxiety, or chronic fatigue. So, the first real step is getting clarity.
Make time to visit a sleep specialist. They can order a sleep study and a Multiple Sleep Latency Test to measure how quickly you fall asleep and enter REM.
2. Explore medication options
Medication can help reduce daytime sleepiness, improve nighttime sleep, and reduce cataplexy. It can also help with hallucinations and sleep paralysis.
Talk to your doctor about what might work best for you. They can help you find the right combination that fits your lifestyle.
3. Stick to a consistent sleep routine
Waking up and going to bed at the same time every day can train your brain and body to stabilize your sleep cycles.
To help you fall asleep more easily, try using gentle alarms, dimming the lights an hour before bed, and not eating too late at night. (Here are seven other ways to reset your sleep routine.)
💙 Learn the tools for more sound sleep during the 7 Days of Sleep series with Tamara Levitt.
4. Schedule short, strategic naps
Planned naps can give you enough of a recharge to function throughout the rest of your day. Many people with narcolepsy find that 1–3 short naps spaced out over the day can help manage sleep attacks.
Make a concerted effort to take 15-30 minute naps every day. Also, let coworkers or family know you need these as a medical recharge, not a luxury.
💙 Let yourself be guided through a perfectly timed afternoon snooze in this Naptime Sleep Story.
5. Build a flexible (and forgiving) work or school routine
Fatigue isn’t always predictable, so consider asking for accommodations like remote work days and flexible scheduling.
Also, keep backup snacks, headphones, and a comfort item in your bag. These little things can help ground you when the fatigue hits.
(Here are 18 other grounding techniques to help you through those challenging moments.)
6. Move your body regularly, in ways that feel good
Exercise can improve your mood, circulation, and alertness. Try doing simple movements throughout your week, like stretching, walking, or yoga.
You could also do a short walk after a meal or a 10-minute stretch session as a midday reset. (Here are seven other simple movement exercises that can help improve your mental health.)
7. Watch what (and when) you eat
Some people with narcolepsy find that heavy meals or high-sugar foods make their symptoms worse. Others feel best eating small, protein-rich meals throughout the day. This isn’t a hard and fast rule, but tune into how different foods affect your energy. Also, drink water throughout the day. Dehydration can worsen fatigue, and your brain’s already working at a deficit.
💙 The Mindful Eating Series with Tamara Levitt can help you be more conscious of what you put in your body.
8. Use alarms, reminders, and tech to support your memory
Track medications and appointments by using your phone or sticky notes. Brain fog is real, so automate as much as you can.
Another way to make your life easier is to schedule in “nothing” blocks where you can rest and reset without guilt.
9. Connect with others who get it
There can be something deeply healing about being in a room—virtual or otherwise—with people who don’t need you to explain why you’re tired all the time.
Try joining an online narcolepsy support group or talking to a therapist who understands chronic conditions. Feeling seen is medicine.
What is narcolepsy FAQs
Do people with narcolepsy just fall asleep?
The idea that people with narcolepsy just immediately fall asleep is a myth. What really happens is that an overwhelming sense of sleepiness overcomes someone. This sleepiness then continuously builds until it’s nearly impossible for that person to stay awake.
Some people do experience sudden sleep attacks, but these are usually preceded by intense drowsiness.
How is narcolepsy diagnosed?
Diagnosis usually involves a referral to a sleep specialist, who will run a combination of tests. The first is often an overnight sleep study to observe a person’s sleep patterns and rule out other conditions.
The second is a daytime nap test called the Multiple Sleep Latency Test (MSLT), which measures how quickly a person falls asleep and enters REM. Together, these tests help confirm whether narcolepsy is present and, if so, what type.
How is narcolepsy treated?
There isn’t a cure for narcolepsy, but there are effective ways to manage its symptoms. Treatment typically involves a mix of medication and lifestyle changes.
Medications can help promote wakefulness during the day, improve nighttime sleep, and reduce symptoms like sleep paralysis. Lifestyle strategies—like scheduled naps and a regular sleep routine—can also help.
Usually, the best way to treat narcolepsy is to build a plan that works for your body and your life, ideally with the support of a doctor.
Can you live a normal life with narcolepsy?
You can definitely live a normal life, but it might take redefining what normal looks like to you. Narcolepsy can bring daily challenges, but with the right treatment, many people lead full lives.
That said, there can be limitations. You might need to adjust your work hours, build in time for naps, or avoid activities that aren’t safe during periods of fatigue.
Managing narcolepsy means learning how to live alongside it, with a lot of self-compassion (here are five exercises to help build your self-compassion muscle).
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