12 Tips to getting better sleep is all it takes to achieve more rest each night.  Achieving better sleep is essential for productive days.  In today’s society everyone, not just us narcoleptics, need to strive for a good night’s sleep.  I have read countless magazines, read books, received numerous suggestions through the years from friends and family as well as many great physicians on the ways to get better sleep.  I have come up with my own suggestions that I recommend that have helped me.  These may help you as well, if not, practice the ones that do and forget the rest.  Establishing routine for bedtime  is vital or rather essential to a narcoleptic because our brains confuse the wake/sleep cycle on a regular basis throughout our days and nights.  Whether narcoleptic or not everyone needs a bedtime routine for optimum health, mental clarity, energy, weight management and most of all happiness with confidence and a better self-esteem.

  1. Set a bedtime that allows you to get 7 to 8 hours of sleep each night.
  2. Go to bed at the same time each night – even on the weekends.
  3. Start preparing your body for rest at least 1 hour before bedtime.
  4. Resist watching TV or playing on computers, tablets, phones, etc., at least one hour before bedtime because this prevents the body from releasing melatonin naturally due too the brightness of the electronics.
  5. Leave work for daytime when mental clarity is at its peak.
  6. Do not drink anything with caffeine after 3:00 pm – caffeine remains in the body for several hours afterwards and keeps you from getting restful, fulfilling sleep.
  7. After dinner try not to snack because your body has to work to digest food and keeps you from sleeping as well as you should.
  8. Keep bedrooms only for bedroom activities, sleep and intimacy.
  9. Bedrooms should be dark without any lights prohibiting you from sleeping – the darker the room the better.
  10. Keep the bedroom temperature between 65 and 70 degrees – these have been the suggested temps for the best sleep.  Just remember – not to hot and not to cold!
  11. Avoid alcoholic drinks, although many think this helps you sleep better, it doesn’t.  It will keep your body in the lighter stages of sleep longer which prevents restorative sleep that will keep you healthy and alert.  **Also, if taking medication, you should not mix the two and risk drug interactions!
  12. Leave your to do lists, unpleasant thoughts or worries for tomorrow!  You can’t do anything about them right now, so rest and tackle when refreshed.  If you are unable to stop intrusive thoughts take a few moments and jot them down in a journal.  It will make you feel better to write them down and get them off your chest.

If you would like more sleep tips for better rest you can find more by visiting,, and  which are just a few sites among many that offer suggestions that may help you achieve the rest that is best for you.

Again, these are some of the tips I have received over the years to help me to achieve the best sleep I can.  It may never be perfect because of Narcolepsy, but I can do the best that I can do to get the best sleep that I can for my health and better days ahead!

Try it – You just may be surprised at the benefits!  Good luck and Sweet Dreams!


Sleep allows the mind to rest and my soul to dream.”- Tonya Steele