ADHD and sleep might be annoying to have trouble falling asleep, especially when living with ADHD. Many people with ADHD find that their brains stay active long after they’ve turned off the lights. This can lead to restless nights, making it even harder to focus during the day. But here’s the good news: with a few simple strategies, you can calm your mind and set the stage for better sleep. In this post, we’ll walk you through easy-to-follow tips to help you or someone you know with ADHD fall asleep faster and sleep more soundly.
Let’s dive into these practical steps!
Create a Regular Sleep Routine
One of the best ways to help someone with ADHD fall asleep is by creating a consistent sleep routine. Think of it as training your brain to understand when it’s time to wind down. ADHD brains are often busy, making transitions difficult—especially the change in state from awake to sleepy.
How to Build a Sleep Routine:
- Go to bed and wake up at the same time every day. This helps regulate your internal clock, making falling asleep simultaneously each night easier.
- Start winding down early. About 30-60 minutes before bed, engage in calming activities. Taking a warm shower, reading a book, or listening to relaxing music are great ways to signal that it’s time for sleep.
- Be patient. It can take time for your body to adjust to a routine, mainly if you’re not used to one. Stick with it, and your brain will recognize your bedtime more naturally.
Limit Caffeine, Sugar, and Screens
ADHD and sleep brains are easily stimulated, so it’s essential to reduce anything that might keep you awake at night. Caffeine, sugar, and screens can all overstimulate your mind, making it hard to relax when it’s time to sleep.
What to Avoid Before Bed:
- Caffeine. Coffee, tea, soda, and energy drinks should be avoided in the afternoon and evening. Caffeine stays in your system for hours, so it’s best to stop drinking it at least 6 hours before bed.
- Sugar. Sweet snacks boost your energy, the opposite of what you need before bed. Opt for something light and healthy for an evening snack, like nuts or a banana.
- Screens. Phones, tablets, and TVs emit blue light that can mess with your body’s melatonin production. Aim to switch off all screens at least half an hour before going to bed and switch to activities like reading or listening to calming music.
Try Relaxation Techniques
If you have ADHD, your brain might still be buzzing even after you’ve gotten into bed. Relaxation techniques can help quiet those racing thoughts and prepare your body for sleep.
Relaxation Methods to Try:
- Deep breathing. A simple breathing exercise like the “4-7-8” method can work wonders: breathe in. Spend four seconds holding for seven, then exhale for eight. Repeat until you start to feel relaxed.
- Progressive muscle relaxation. Tensing your toes for a few seconds will help you to relax them at first. Work your way up your body, tensing and relaxing different muscle groups. This helps release tension and tells your body it’s time to rest.
- Guided meditation. Plenty of guided meditation apps or videos can help you relax and drift off to sleep if you find it hard to quiet your mind on your own.
Set Up a Sleep-Friendly Environment
Your bedroom should feel like a calm, peaceful place. Distractions in the bedroom can make it particularly difficult for those with ADHD to relax. Changing your surroundings will help your brain to calm down at night.
Tips for Creating a Calm Bedroom:
- Keep it dark. Darkness helps your body produce melatonin, the hormone that makes you feel sleepy. Eye masks or blackout curtains can be used to block light.
- Make it quiet. Should noise be a problem, utilize a white noise machine or earplugs to drown out distractions.
- Cool it down. Most people sleep best in a tremendous room, so keep your bedroom at around 65°F (18°C).
- Declutter your space. A clutter-free environment can help reduce mental clutter. Keep your room tidy and remove any unnecessary distractions.
Manage Racing Thoughts
One of the most complex parts of falling asleep with ADHD is dealing with racing thoughts. You might find yourself lying in bed thinking about everything you need to do or replaying events from the day. Managing these thoughts is critical to winding down.
How to Quiet Your Mind:
- Journaling. Write down any thoughts that are keeping you awake. Putting them on paper can help clear your mind, so you’re not stuck thinking about them all night.
- Make a to-do list. If you’re worried about things you must do the next day, jot them down before bed. This way, you can relax knowing you won’t forget anything, and you can deal with it tomorrow.
- Practice mindfulness. Focus on the present moment by paying attention to your breathing or the feel of your blankets. This helps return your mind to the here and now instead of spiraling through thoughts.
Avoid Napping During the Day
While a nap might sound tempting, especially if you’re tired, it can make sleeping harder at night. Long naps during the day can confuse your body’s natural sleep cycle, leaving you wide awake when bedtime rolls around.
How to Skip the Nap:
- Stay active. If you feel sleepy during the day, try getting up and moving around. A quick walk or light exercise can help wake you up and relieve tiredness.
- Limit nap time. If you need one, try to sleep early in the day and for less than thirty minutes. This prevents grogginess and helps you feel more awake later on.
Consider Natural Sleep Aids
If falling asleep remains difficult despite these strategies, natural sleep aids can sometimes help. However, always consult with a doctor before trying any new supplements, especially if you’re taking ADHD medication.
Safe Sleep Aids to Consider:
This natural hormone manages your sleep-wake cycle in part. A melatonin pill tells your body it’s time for sleep.
Tea is made from chamomile flowers. Before bed, an excellent cup of chamomile tea will help you unwind and induce sleepiness.
It has an essential lavender scent. Some research shows that lavender can help people unwind and raise the standard of their. A few lavender oil drops placed in a diffuser or on your pillow will produce a relaxing effect.
When to Get Professional Help
If you’ve tried these tips and still have trouble falling asleep, it might be time to consult a healthcare provider. Sleep problems are common with ADHD, but some professionals can help.
Here’s What to Do:
- Talk to your doctor. A doctor can help identify if there are any underlying issues affecting your sleep and recommend appropriate treatments.
- Cognitive Behavioral Therapy for Insomnia (CBT-I). This type of therapy is specifically designed to help people with insomnia develop healthy sleep habits. CBT-I is often effective for people with ADHD, as it addresses both the mental and behavioral aspects of sleep difficulties.
Conclusion
ADHD and sleep don’t have to battle every night to fall asleep. Establishing a regular schedule, controlling stimulants, and practicing relaxation techniques will help you de-stress and prepare for a good night’s sleep. It may take some time to find what works best for you, so be patient and persistent. Your wellbeing depends on getting enough sleep, and changing your sleeping patterns can have a significant impact on your day-to-day activities.
What are some effective sleep recommendations you can share? We’d appreciate hearing about them in the comments section below!
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