8 Amazing Simple Tips How to Manage ADHD Sleep Disorder!
- ADHD Sleep Disorder: 8 Tips to Manage ADHD Sleep Disorder and Sleep Deprivation while Lowering Anxiety
- Tips for Managing ADHD Sleep Disorder and Sleep Deprivation
- 1. Set a Bed Time Alarm
- 2. Avoid Common Stimulation that may keep you awake
- 3. Establish and Be Consistent – Have a Sleep Routine
- 4. Create Routines for Winding Down at Night and Waking up in the morning
- 5. Allow your Brain to Relax
- 6. Turn out the Lights
- 7. Limit Caffeine and stimulants late in the day and Be Active
- 8. Monitor your medication intake
- Here's the deal about RestUp:
- But you want to know the best part?
- ADHD Sleep Disorder No More! Better Sleep, Better You!
ADHD Sleep Disorder: 8 Tips to Manage ADHD Sleep Disorder and Sleep Deprivation while Lowering Anxiety
ADHD Sleep disorder is not only common but all too familiar to someone like me who has suffered from ADHD for the majority of their life. ADHD and sleep disorders can be quite frustrating. ADHD symptoms are difficult enough to manage on their own.
ADHD sleep disorder can bring on another problem altogether. When I was taking prescription stimulant medications, sleep was even harder to come by and sometimes non-existent. When I would finally fall asleep, the next day was brutal. I woke up filled with brain fog and feeling groggy.
Sleep is tremendously important and pumping your body with stimulants all day is not going to make sleep any easier at night. I found that on the days that I was sleeping the least, taking prescription stimulants such as Adderall or Ritalin, resulted in my other conditions actually getting worse.
ADHD, Anxiety, and Sleep
This was especially true when it came to anxiety. If I got minimal sleep of 2-5 hours, I would eventually wake up exhausted and groggy, pop my prescriptions but then found my anxiety went through the roof.
A lack of sleep is already a common effect of ADHD anxiety disorders.
Many scientists have found that a lack of sleep will fire up areas of the brain associated with emotional processing. Adding stimulants to the mix only increased this anxiety and in turn, the additional anxiety, only further aggravated my ADHD disorder. It became a vicious cycle.
Anxiety Can Cause Sleep Disorders
Basically, your ADHD is causing a lack of sleep, your lack of sleep is causing you anxiety and the combination of your lack of sleep, your ADHD, and your increased anxiety, are ultimately making all of your symptoms become worse.
I was the KING of insomnia, so I empathize and understand others that are struggling with the same. However, the good news is there are ways to combat ADHD sleep disorder, get a better night sleep on a regular basis, and ease all of your symptoms by simply changing some common habits and potentially using some natural nootropic supplements.
Tips for Managing ADHD Sleep Disorder and Sleep Deprivation
1. Set a Bed Time Alarm
Set an alarm exactly one hour before you want to go to bed. When that alarm goes off, start preparing yourself for bed and stop engaging in any stimulating activities that may be contributing to that “second wind” we always seem to get at night. This is a very common issue for those with ADHD sleep disorder.
2. Avoid Common Stimulation that may keep you awake
I know I am guilty myself, as I am sure are many others, with using electronics, such as, a smart phones, computers, talking on the phone, etc. at night. These activities stimulate the brain and keep it awake and alert. Avoid these things once it is approaching the time you would like to go to sleep.
I realize it is easier said than done for some, but write yourself little reminders or even ask for help from family or friends to pull you away from these sleep traps. This will allow your brain to relax and for you to settle yourself into sleep mode.
3. Establish and Be Consistent – Have a Sleep Routine
Try to establish a sleep schedule to better manage your ADHD sleep disorder. Attempt to go to sleep and wake up at the same time, whenever possible. This allows your body to get into a rhythm and has been proven to be very beneficial for both adults and children with ADHD.
The same way you need to develop structure and habit into your life while you are awake when you have ADHD, you need to try and develop that same routine and structure for your sleep patterns as well. Once you establish your schedule, it will become second nature and you will notice a big difference from this consistency.
4. Create Routines for Winding Down at Night and Waking up in the morning
Struggling to wake up on time, directly correlates with your ability to go to bed on time and get a good night's rest. Develop routines to help you wind down at night such as listening to music or reading. I highly recommend signing up for some of our FREE meditation resources at the very top of this page. They provide some great meditations for sleep that are short and simple to follow.
I have also found that taking even a half hour to listen to music quietly in the background or perhaps using a sound machine <— (This sound machine has been a Godsend that I highly recommend investing in because you will thank me later) or sound emulation will help me to almost meditate and slowly drift off.
The same goes for morning routines. Whatever that routine may be, stick to it. Maybe it is as simple as a shower, a cup of coffee and reading the daily headlines. Routines are crucial for effectively managing ADHD sleep disorder.
5. Allow your Brain to Relax
It is important to allow our brains to relax. Some friendly tools for those with ADHD may be something simple like a sound machine or ear plugs.
Another great tool is an app on my iPad called, “Magic Window,” which is available in the iTunes store for $1 or $2. I keep it off to the side of my bed, lower the brightness of the screen significantly and then I set a “shuffle” of relaxing scenes that offer incredibly relaxing sounds. The sound machine is better for consistency throughout the night, but “Magic Window” is a wonderful tool to help the brain relax and drift off slowly.
I may have the waves crashing on the beach, the subtle wildlife sounds of the desert, a fire with crackling wood burning, a quiet park and/or waterfall, etc. It helps me clear my mind and relax. I focus on slowly breathing and letting one muscle relax at a time, starting from my feet and working upwards to, my head. It helps tremendously to allow my brain to slow down and simply relax.
6. Turn out the Lights
Flick the switch on ADHD Sleep disorder. Dimming or turning off the lights will prove to be very beneficial.
Sounds simple, but what many people don't realize is that light activates the ADHD brain.
As a result, you stay awake longer. So dim or turn off the lights and don't spend time in front of a computer, phone, and/or TV screens after the time you have designated for your sleep, above.
7. Limit Caffeine and stimulants late in the day and Be Active
Caffeine and other stimulants consumed too close to bed time will keep you tossing and turning all night. The same goes for taking stimulant prescription medications too late in the day.
It sounds like common sense, but I am just as guilty as the next person for consuming stimulants too late into my day. Instead, stay active and get exercise. Even if it's just basic exercise, like walking or running around the block or neighborhood or keeping the blood flowing during your break from work.
Not only is exercise beneficial for your overall health, but it plays a very big role in helping you sleep and feel better. However, it is not recommended to workout or engage in any major exercise too close to bed either.
It can actually have the opposite effect in helping you achieve the rest you desire. Try and get regular exercise during the day or very early evening to avoid being wired at night.
8. Monitor your medication intake
If you are currently on any type of stimulant medication or general medications, but finding it difficult to fall asleep, I would suggest speaking with your physician. When it comes to prescription stimulants like Adderall, it is best to take earlier in the day.
I can speak from personal experience that taking these medications late in the day will almost always keep you awake through the night. Any time I would take my medication after 1 or 2PM, I would notice a considerable difference in my ability to sleep.
Honestly, I am not a big advocate of these prescription medications, anyway.
There are many alternatives out there, including fairly simple changes to diet and habits, as well as some effective natural supplements that can achieve the same results without the myriad of potential side effects or dependency. More importantly, they can be the cause of ADHD and sleep disorders.
BONUS – Try a Brand New, All-Natural, Nootropic Sleep Aid for FREE:
Very recently, I published my RestUp Review. RestUp is the type of natural supplement I had been hoping to come around for quite some time. I have to admit that when it first arrived on my doorstep, I had more than a little doubt that it would actually work.
Here's the deal about RestUp:
RestUp is an all-natural, nootropic sleep aid developed by the same people who created OptiMind. While my experience using OptiMind during the day had all been positive, I still had a healthy dose of skepticism that they could create something that could help someone that had as serious of sleep problems and bouts with sleep deprivation and even insomnia, like me.
I spent over a month testing and reviewing the RestUp supplement. Well, read the RestUp review to learn my complete experience using it and whether or not it actually worked.
But you want to know the best part?
I was able to exclusively arrange only for the readers of Focus Here and Now to actually try RestUp for FREE before buying it. So, while I hope you will take the time to read my take on it and how I felt it worked for someone like myself, right now you can actually try it yourself for free and decide for yourself, too.
I don't know how long we will be able to keep this going exclusively for the readers of Focus Here and Now but with nothing to lose and if you are still reading this, it means it is still active. This was just updated this week (April 8th). Please be sure to let me know how it works out for you. If you want to go straight to the free trial of RestUp, just simply click here.
ADHD Sleep Disorder No More! Better Sleep, Better You!
Many people, especially adults will complain about restless nights and exhausting, groggy mornings. I was one of them.
Sometimes, I am still one of them from time to time, but it only continues to get better. I am far from perfect but improving.
Quite simply, when I am suffering from sleep deprivation, as a result of my ADHD, it is almost always because I deviated from my routines. The more you put them into practice, the better results, and the better you will feel!
There is no one set reason for ADHD and sleep disorders. ADHD sleep disorder can be caused by a variety of different factors. Just as there is no one direct cause, there is not one direct solution. Hopefully, some of the suggestions I have provided above will help you to figure out your routine. The better night's rest you get, the better you will feel in many different ways throughout your day!
Do you have trouble sleeping? Sleep deprivation? ADHD Sleep disorder? Bouts of insomnia? What have you done to help combat your ADHD sleep disorder? What has worked well for you and what hasn't worked so well? Have you tried any of the suggestions we made here? What worked best for you? Have you tried RestUp? How did the RestUp nootropic sleep aid work for you? Please share your questions, comments, and experiences below!