When you feel too sleepy to see friends and loved ones, here are some tips to help you avoid loneliness.
Idiopathic hypersomnia (IH) is a sleep disorder that affects how your brain controls sleep and wakefulness. IH makes you sleep longer than usual at night. But no matter how much you sleep, you still feel very tired during the day.
It’s hard to have a social life when you spend much of your day fighting the urge to sleep. IH can leave you too tired to make plans or go out. You might sleep through events and activities. When you do get together with friends, you might find it hard to keep up with conversations because you feel so sleepy.
In a 2022 study, young adults with IH said the condition had a big effect on their romantic relationships and social life. Taking medication like modafinil (Nuvigil) or amphetamines, such as Adderall, may help with daytime sleepiness. but it doesn’t always fix social hurdles. Almost 90% of people in another
Staying social is important for your mental health. People without good social connections are
Here are some tips to prevent fatigue from disrupting your social life.
Cancelling plans or avoiding them altogether can make you seem lazy or antisocial. Explaining IH to your friends and family will help them understand the condition and how IH symptoms affect you.
You might give your loved ones and friends articles to read about IH or bring them along to medical appointments to help them understand your condition.
Once your loved ones know about IH, they can support you through the challenges it brings.
Lean on them when you need extra help day to day. And don’t be afraid to ask for help when you need it. For example, you might ask someone to:
- come with you to IH checkups
- run errands for you when you’re too tired
- remind you to take your medication
Some people with IH find that napping makes them feel more alert and refreshed. If naps help you, consider taking one before you’re scheduled to get together with friends or go out.
You can sleep anywhere from 20 minutes to a few hours. See what nap schedule and length works best for you.
Meditation focuses your mind. It can be used as a way to give your brain a rest and help you cope with the stress of living with IH. Sometimes meditation also improves sleep.
If you’re new to meditation, you can learn the practice by downloading a meditation app and following along.
Not everyone feels comfortable sitting still and quieting their mind. Yoga and mindful walking are alternatives for people who prefer movement-based forms of meditation.
A walk or bike ride may help you feel more awake and alert.
Keep in mind that the best time to exercise is early in the day. Working out too close to bedtime could make it harder to sleep.
Trying to do everything on your list each day could leave you exhausted. Instead, focus on any necessary tasks first to conserve energy. If needed, delegate the rest to friends and family, or consider hiring help.
Therapy can help you cope better with IH. It comes in different forms:
- Cognitive behavioral therapy (CBT) may help you identify and manage negative reactions to IH, like anger and frustration.
- CBT for hypersomnia (CBT-H) is a specific type of therapy that’s designed to reduce depression and anxiety related to IH.
- Psychotherapy, also called talk therapy, teaches you how to adjust to the changes IH symptoms can bring into your life.
Many different types of therapists work with CBT and talk therapy, but behavioral sleep medicine specialists are specially trained to help people who have sleep disorders.
Sometimes it can feel like you’re the only person in the world who has IH. While this condition is rare, many other people are living with IH and other sleep disorders. Joining an IH support group is one way to connect with them.
In an IH support group, you’ll be surrounded by people who understand what you’re going through. You can share your experiences and learn from others what strategies worked for them. Doing so can help you feel less alone.
Search for a support group through the Hypersomnia Alliance. Some groups meet in person, while others meet virtually.
IH is a sleep disorder where your body requires more sleep than usual and still leaves you feeling tired during the day. The sleepiness can get in the way of making social plans and disrupt relationships with your friends and romantic partner.
Having a social life is harder with IH, but it’s not impossible. Seeking support, making certain lifestyle choices, and taking steps to conserve your energy during the day are all ways to maintain your social life with IH.