Factors Reducing Treatments Effects

Poor sleep habits: Either inadequate sleep or irregular sleep habits must be avoided. Sleep requirements may vary but most people need 7-8 hours per night. Trial and error may help determine what is best in your case. Less than six hours/night is rarely adequate, and too much sleep (for example over 9 hours) will make many people feel worse. Naps are often extremely beneficial as long as they aren't taken too close to bedtime (which can cause difficulty falling asleep, result in delayed bedtimes, and worsen sleep quality). If you are on a regular day shift schedule, naps in the early afternoon often work best, and they should be avoided after 6:00 P.M. Naps usually should be restricted to an hour or less. Longer naps make many people feel worse. Erratic sleep habits should be avoided. Most people do best if they do to bed and get up at fairly consistent times.

Dietary factors: Many patients report that certain foods--even in small amounts make their sleepiness much worse, and they often describe cravings for those particular foods! While not confirmed by formal studies, it is difficult to ignore similar complaints voiced by people who don't know eachother. Hence, if you crave some specific food, it may be worthwhile avoiding to see if it was making you sleepier. Common reported "offenders" that you perhaps should try to avoid entirely--at least until you're doing well--are the following:

Sweets, regular pop, and other foods high in sugar--including honey.
Peanuts and peanut butter.
Other foods high in tryptophan. It may be best to take them before bedtime.
Apples and apple-containing foods have been reported by a number of patients to increase their sleepiness.

Obesity should be avoided and/or corrected by appropriate changes in eating habits. Such is particularly crucial if you have breathing abnormalities in sleep.

Sedating drugs and alcohol: Many prescribed and over the counter medications are sedating! Review any new medications with your doctor in this regard, and note whether your sleepiness worsened at the time you began taking them. Alcohol can make sleep quality worse and can aggravate sleep apnea-with increased sleepiness that may not be evident until the following day.

Not taking medications properly: If you are started on medication for your sleepiness, you should receive instructions on how and when to take it. The timing and dosages may require adjustment. Timing is very important!! For instance, if you are taking a stimulant during the daytime, waiting to take a dose until after you've become sleepy or have eaten a meal may be 'too late'. The medication, which your body needs time to absorb, will have placed at a disadvantage-similar to trying to jump over a hurdle without the benefit of a 'running start'.

Some drugs accumulate in the body over several weeks, such that their effectiveness and/or side effects will increase gradually. Patience is needed to avoid excessively rapid dosage increases. On the other hand, it is important to avoid becoming discouraged if an initially effective medicine loses its effect. Your body may have become more efficient in breaking it down and a minor dosage change may solve the problem. Your physician should work with you on adjustments. You should follow recommendations on your medication consistently. Do not change your dosage without instructions to do so.

Infections: Even if seemingly minor (colds, flu, sinusitis, etc.), infections can produce marked worsening in some people. We suggest you contact your family doctor for possible antibiotic treatment particularly if you note yellow or greenish mucous drainage or sputum.

Emotional state: Some emotions, especially depression or reactions to being confronted with difficult and/or unpleasant situations, can worsen sleepiness. This fact is important to recognize. Otherwise, increased sleepiness can provoke depression over one's inability to function, which worsens sleepiness, ...and so on.

Menstrual cycles: Some women report increased daytime sleepiness before menses and/or ovulation.

Physical activity: Physical inactivity, either in your lifestyle or related to monotonous, repetitive desk tasks, can make alertness difficult to maintain. If possible in your work situation, arrange to do 'boring' tasks during your times of peak alertness (for most people, usually mornings) and your more active tasks during 'slump' times. Also, increased alertness may result from adoption of a moderate fitness lifestyle (e.g.-walking, swimming, gardening). Check with your family doctor first regarding any restrictions on your ability to exercise.

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Factors Reducing Treatments Effects