People living with the chronic sleep disorder narcolepsy may face unique challenges with diet and nutrition. Brain changes that lead to excessive excessive daytime sleepiness and cataplexy may also affect hormones that control appetite. Daytime drowsiness can make it harder to choose healthy foods, and frequent naps may throw off regular meals and how your body uses energy.

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There’s no one-size-fits-all diet for narcolepsy, but certain foods and habits may help improve or worsen symptoms. Before making any changes, talk with your healthcare team, including your sleep specialist. You can also ask for a referral to a nutritionist.

4 Foods To Eat With Narcolepsy

Some foods are rich in nutrients that support a healthy balance of brain chemicals vital for quality nighttime sleep and daytime wakefulness and energy. Here are a few options to consider adding to your grocery list if you or a loved one is living with narcolepsy.

1. Omega-3-Rich Foods

Omega-3 fatty acids are healthy fats found in fatty fish and some nuts and seeds, like chia and walnuts. Omega-3s help support healthy cells. One study found that regularly eating salmon, a fatty fish, may help improve sleep quality and daytime function. This could be due to overall healthy eating habits, but researchers also believe that omega-3s may help regulate serotonin, a brain chemical that helps promote sleepiness at bedtime. Fatty fish also provides vitamin D, which is associated with daytime wakefulness.

One study found that regularly eating salmon, a fatty fish, may help improve sleep quality and daytime function.

2. Dairy Products

Dairy foods are good sources of calcium and magnesium, minerals that help support energy and the nervous system. These foods also supply protein, which can improve focus and help support a healthy weight. High-protein foods may boost alertness, especially when eaten for breakfast or lunch. Other protein-rich options include seeds, nuts, poultry, meat, eggs, and fish.

Milk contains melatonin, which may support circadian rhythm — the body’s natural sleep-wake cycle. However, melatonin levels depend on whether the milk was collected at night or during the day. Dairy products such as ricotta, mozzarella, and cottage cheese also contain tryptophan, an amino acid that helps promote sleep.

3. Nuts and Seeds

Nuts and seeds, such as almonds, pistachios, walnuts, and cashews, may help support better sleep. They provide magnesium, zinc, and omega-3s, which studies have linked to improved sleep. Nuts and seeds also contain vitamin E, which supports blood flow and helps protect brain cells.

Nuts and seeds contain magnesium, zinc, and omega-3s, which may help support better sleep.

Some types, like pistachios and almonds, are also natural sources of melatonin. With age, the body may make less melatonin, which can make it harder to get good-quality sleep. One clinical trial suggested that melatonin, magnesium, and zinc supplements could improve sleep for older adults with insomnia.

4. Whole Grains

Whole grains can help manage weight and blood pressure and lower the risk of heart disease — common comorbidities (co-occurring health conditions) of narcolepsy. Whole grains contain B vitamins that help the body use food for energy and support brain function. Whole-grain carbohydrates include the bran layer, which is packed with vitamins, minerals, and fiber. Examples of whole grains include brown rice, oatmeal, and whole-wheat bread or pasta.

3 Foods and Drinks To Avoid

Some foods and drinks can further disrupt the sleep-wake cycle and make narcolepsy symptoms worse. Consider limiting or avoiding the following:

1. Caffeine

Some people with narcolepsy find that drinking coffee or other caffeinated beverages can help them feel more alert. “I drink Cuban coffee in the mornings, and it helps stave off the sleep bouts until around 1 in the afternoon,” one member of MyNarcolepsyTeam shared.

However, caffeine can also cause stomach problems, jitteriness, anxiousness, and a fast heartbeat. Another member said, “I had been using caffeine for the last several years, and it causes my legs to be too restless.”

To support better sleep, it’s generally recommended to avoid caffeine at least eight hours before bedtime. Caffeinated foods and drinks include:

• Coffee
• Black or green tea
• Cacao and chocolate
• Energy drinks
• Some medications

2. Alcohol

Although alcohol might help you relax or fall asleep faster, it disrupts normal sleeping patterns. As your body breaks it down, alcohol can interfere with brain chemicals that regulate sleep and alertness, leading to sleep that’s interrupted and less deep. Alcohol also interferes with the circadian rhythm and reduces rapid eye movement (REM) sleep — the deep restorative stage of sleep.

Alcohol can interfere with brain chemicals that regulate sleep and alertness. As a result, your sleep is interrupted and less deep.

Your body can metabolize, or break down, about one alcoholic drink per hour, depending on your weight, health, and any medications you take. If you choose to drink, it’s best to stop a few hours before bed.

3. High-Sodium Foods

People with narcolepsy are at higher risk of heart disease, including high blood pressure. Eating too much sodium (salt) can raise these risks. Some medications for narcolepsy contain sodium, so watching your intake matters even more. High-sodium foods include:

• Processed foods such as soups
• Smoked meats like bacon or sausage
• Snack foods like chips, popcorn, and pretzels

One of the main recommendations for lowering heart disease risk is cutting back on sodium in the diet, such as table salt. Taste your food before salting it, and try using savory herbs or spices like garlic powder instead.

Meal Timing and Size for Better Sleep

Along with knowing which foods and drinks to choose or avoid, planning when and how much you eat may help manage nighttime symptoms of narcolepsy. Making these small lifestyle changes could have a positive impact on your overall health.

Eating large or heavy meals too close to bedtime can disrupt sleep. Try to finish dinner a few hours before going to bed, and avoid foods that may cause indigestion. Managing your fluid intake can also prevent interrupted sleep due to thirst or trips to the bathroom.

Join the Conversation

On MyNarcolepsyTeam, people share their experiences with narcolepsy, get advice, and find support from others who understand.

Are there foods or drinks that you find either improve or worsen your narcolepsy symptoms? Let others know in the comments below.