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Staying active during the day may help improve nighttime sleep. A systematic review from 2023 found regular exercise can improve sleep quality and how quickly sleep is achieved in people with a sleep disorder.
According to review findings, moderate intensity activities are the most effective. Moderate intensity exercises elevate your heart rate and breathing but still allow you to talk comfortably. Some examples include brisk walking, biking under 10 miles per hour, and water aerobics.
Exercise
Diet
Your eating habits may impact sleep.
Research suggests that eating large, fatty, and carbohydrate-heavy meals can make you feel more tired during the day. And when eaten before bed, larger portions can interrupt your sleep.
However, a mini-review from 2024 found that plant-rich diets are full of micronutrients that could have beneficial anti-inflammatory effects. These diets may also naturally boost important sleep chemicals like serotonin
and tryptophan.
Mindfulness is a state of in-the-moment awareness where you focus on the present while allowing thoughts and feelings to come and go without judgment or rumination.
A 2023 preliminary report notes mindfulness programs improved hypersomnia symptoms in people with narcolepsy over a 12-week period.
Mindfulness may help relieve hypersomnia by promoting relaxation and more restorative sleep. It can eliminate psychological burdens, like thought rumination, that add to feelings of mental tiredness.
Cognitive behavioral therapy (CBT) is a type of psychotherapy framework that focuses on identifying and restructuring unhelpful thought and behavior patterns. It’s conducted by a trained mental health professional.
A small 2020 study assessed the effectiveness of a form of CBT specifically for hypersomnolence (CBT-H). Researchers found it effectively helped improve participants’ confidence in their ability to function with hypersomnia. The benefits were similar to those seen in CBT for insomnia (CBT-I).
Cognitive behavioral therapy
Mindfulness
Idiopathic Hypersomnia
Complementary Health Toolkit
Exercise
Diet
Mindfulness
Cognitive behavioral therapy
