Things I’ve learned in my ADHD training to help with your sleep
We all need our sleep! In my ADHD training, I learned that proper restorative sleep is essential for overall well-being and a healthy lifestyle. And yet, so many of us struggle to fall asleep and stay asleep throughout the night – particularly those of us living with Attention Deficit Hyperactivity Disorder (ADHD). It can be incredibly discouraging when you’re exhausted yet still unable to get the restful slumber your mind and body require. Fortunately, there are strategies out there that can help support better sleep hygiene. Here are some tips and what I learned from my ADHD training about how to make sure you give yourself the gift of good rest at night.
Do not work out at night
After a long day of work and other activities, it can be quite tempting to hit the gym or go for a jog in the evening. However, this can actually have an adverse effect on your sleep quality! By exercising too late you could become so energized that you have trouble settling down and getting restful sleep. With adequate rest being such a crucial factor for managing ADHD symptoms, it is fundamental to maintain a consistent sleeping routine – even if it means missing out on those after-dinnertime workouts. Instead, focus on finding time to work out in the morning or early afternoon.
Take Vitamin C
If you're one of the many people out there living with ADHD, you already know how hard it can be to get a good night's sleep. That's why my ADHD training focused a lot on finding ways to ensure your body and mind experience quality rest. I found that one of the best things to do is to take vitamin C two to three hours before bedtime. Not only does it help clear out any remaining Adderall in your system, but it also helps replenish your body’s energy resources for an even deeper sleep. It’s very easy and simple - plus, who doesn’t love taking some extra vitamins? So grab yourself an orange or give yourself an extra dose of vitamin C before bed tonight, and start getting those much-deserved Zzzz's!
*** Please consult with your doctor when starting any new supplements.
Take Melatonin
Melatonin has been found to help reduce restlessness and improve sleep quality and duration in those with ADHD. It also helps reduce symptoms of anxiety associated with the disorder. While melatonin alone is not a cure for ADHD, it can be an important part of an overall treatment regimen that also includes lifestyle modifications such as dieting and exercise as well as psychological interventions like cognitive-behavioral therapy and psychotherapy.
*** Again, consult with your doctor when starting any new supplements.
Do not do anything stimulating before bed
Cutting down on stimulating activities such as video gaming or TV is especially important before bedtime. This is due to the increased activity in the brain associated with the disorder that can make it difficult to relax and fall asleep. Engaging in stimulating activities close to bedtime may lead to difficulties in getting a good night's sleep. It is recommended that those with ADHD stop playing video games for at least an hour or two before they plan on going to sleep. Doing this gives enough time for their minds and bodies to wind down, allowing them a better chance of sleeping through the night undisturbed. Additionally, minimizing blue light exposure from screens before bed can also help improve sleep quality, as blue light has been found to suppress melatonin production, making it more difficult for people with ADHD to get a restful night’s sleep.
Do something quiet and boring before sleep
Reading a book, meditating, drawing, or simply taking some time to relax and unwind can help to reduce anxiety and agitation that can lead to difficulty sleeping. Taking the time to slow down and do some deep breathing can help those with ADHD transition into a state of calmness that makes it easier for them to drift off into a restful sleep. Again, avoiding any kind of stimulation right before bed such as television or video gaming is also important to allow enough time for the mind and body to settle down before lying down for the night. These activities may seem inconvenient or dull, but they are a necessary part of maintaining both physical and mental health among those suffering from ADHD.
Find your sleep schedule
For those with ADHD, a regular sleep schedule is essential to stay alert and functioning during the day. Establishing a consistent wake-up and bedtime is important in training the brain when it needs to be awake or sleeping. Having control over your body's sleep cycle helps to establish regular sleeping patterns which can help reduce ADHD symptoms such as restlessness, irritability, and difficulty focusing. Going to bed and waking up at the same time each day can also help to improve nighttime sleep quality, as your body will become better adapted to falling asleep at a certain hour. It is important for those with ADHD to make sure they are getting enough sleep every night for their brains and bodies to stay healthy which will ultimately lead to improved focus and productivity during waking hours.
Set an alarm
Setting an alarm on your phone can be an effective tool in helping to stick to a healthy sleep schedule. An alarm can be used as a reminder when it’s time to start your bedtime routine and begin preparing for sleep. Starting the routine at the same time each day will help establish regular Sleeping Patterns and create consistency in your life which is essential in managing ADHD symptoms. This would include activities such as doing light stretching, drinking a warm cup of tea, reading a book, meditating, or journaling. Allowing yourself some time before bed to unwind and relax physically and mentally will allow for a more restful sleep. Using an alarm can ensure that you are giving yourself adequate time for relaxation so that your body can enjoy a deep and restorative sleep every night.
Good sleep hygiene
Those with ADHD tend to be night owls and therefore need good sleep hygiene to get optimal rest. Practicing healthy sleep habits can include
Avoiding screens before bed
Having a consistent wake-up time each day and sticking to it every day
Avoiding caffeine late in the afternoon or evening
Limiting daytime naps
Exercising earlier in the day
Creating an environment that promotes relaxation and peacefulness.
These practices help support the natural circadian rhythm and allow for more restful sleep each night. With consistency in following these simple strategies, people with ADHD can experience improved sleep quality which will ultimately lead to better functioning during waking hours.
Proper sleep is essential for those with ADHD. Without adequate and restful sleep, ADHD symptoms will worsen, resulting in poor concentration and impaired cognitive functioning. This can lead to difficulties in problem-solving and making decisions, as well as increased impulsivity and mood swings. Adequate sleep helps the brain recover from the day’s events and allows it to focus better on upcoming tasks. It also helps reduce stress levels which affects positively how people with ADHD respond to challenging situations. By practicing good sleep hygiene, people with ADHD can improve their overall functioning during waking hours by getting the rest they need each night.
Eat healthy foods
Eating healthy foods that support the nervous system and overall health is an important part of managing ADHD. Eating a diet rich in plant-based sources, protein, and healthy fats will provide the essential nutrients needed for proper cognitive functioning. Incorporating foods that are high in Omega-3 fatty acids, such as salmon, walnuts, chia seeds, and flaxseed, can help to reduce inflammation in the body and improve concentration. Additionally, eating regularly spaced meals throughout the day helps to keep blood sugar levels steady which can be beneficial for those with ADHD. Eating a balanced and nutritious diet is key to supporting your nervous system and maintaining optimal health.
Ultimately, all people with ADHD struggle with sleep and we tend to be night owls. However, knowing the strategies and information I’ve just shared can hopefully help you out in creating a successful sleeping pattern and routine. So, if you’re struggling with getting shut-eye at night, try not working out, taking vitamin C and melatonin before bedtime, and doing something quiet before sleep. Lastly, remember that it will take consistency and practice to achieve better sleep habits, so don’t give up too easily: have faith in yourself as you work towards restful nights -once you have these habits ingrained within yourself, it’ll make your overall happiness increase exponentially!