Have you been diagnosed with ADHD? Do you have trouble falling and staying asleep at night?
One of the worst parts of adult ADHD is sleeping problems. Insomnia can do more than just put you in a foul mood. It can weaken your immunity, cause weight gain, and impact your ability to concentrate.
A good night’s sleep, by contrast, can lead to a better outlook, increased productivity, and a stronger heart. But what steps can you take to improve ADHD and sleep?
Here’s what you need to know about treating ADHD trouble sleeping.
How Are ADHD And Sleep Related?
Those with ADHD are likely to begin struggling with sleep around puberty. You may experience racing thoughts and bursts of energy that keep you from getting a restful night. This can lead to daytime sleepiness and lack of focus.
ADHD sleep problems can lead to a number of additional health problems. These include depression, anxiety, and hyperactivity. A lack of strong immunity can also lead to frequent colds and other physical illnesses.
Yet you can begin to break the cycle by taking steps to improve your sleep problems. This doesn’t always require medication.
Melatonin supplements can help those with circadian rhythm sleep disorders. The hormone is produced by the pineal gland in the brain and helps your body know when to sleep and wake up.
Your body will usually make more melatonin at night when the sun goes down. The amount of light you get each day, as well as your body clock, will impact your melatonin production. Being exposed to light before bedtime, such as that from a phone or tablet, can inhibit melatonin production.
Melatonin supplements can be helpful for short-term insomnia. They come in liquids, pills, and chewable options. They are not, however, a substitute for a doctor’s care for long-term sleep disorders.
CBD may be able to improve sleep because it addresses the root causes of insomnia. These include reducing chronic pain and anxiety levels.
CBD comes in forms like oils, pills, and gummies. You can also buy CBD joints online. Talk to your CBD expert about how you can best use it to treat your sleep disorder.
Have A Calming Bedtime Routine
If you’re hoping to fall asleep more quickly, it’s important to have a bedtime routine that’s relaxing. Avoid using screens with bright lights before bedtime, and don’t spend the time worrying or thinking about the day’s concerns.
Similarly, working out within an hour of your bedtime won’t leave your body enough time to cool down. It can delay sleep and impact your sleep quality. Choose a different time, like mornings or late afternoons, for your physical activity.
Consider taking a warm, relaxing bath before bedtime. This can help your body’s natural temperature regulation process. Having a light, healthy snack can also help signal to your body that it’s time for sleep.
Similarly, you might want to read a physical book, pray, or meditate before you sleep. Some individuals journal or listen to calming music.
It’s important to keep your bed as a place where you only sleep or have sex. Stressful activities, such as working on your laptop, should be completed elsewhere in your home. You want to make sure you aren’t associating your bedroom with activities that make you overly alert or overwhelmed.
Clean sheets and fresh pajamas can also serve to make your bed more inviting. You want to focus on making the space feel like a sanctuary and not a place for stress or overwhelm. Once you do, you’ll be on your way to drifting off beautifully.
Avoid Caffeine And Alcohol
You may have heard that it’s important to avoid caffeine before bedtime. It can impact your body’s production of serotonin and adrenaline, which play a role in making you feel alert and awake.
Believe it or not, caffeine can actually stay in your body for up to 10 hours after you consume it. If you have ADHD and sleep troubles, it may be in your best interest to avoid caffeine after 12 noon.
One idea is to stick with your morning cup o’ joe and try a different kind of pick-me-up in the afternoon, such as hot chocolate or fruit juice. Remember that tea can sometimes have more caffeine than coffee. If you plan on having tea later on in the day, make sure you find herbal, caffeine-free options.
Similarly, alcohol can cause you to wake up after a few hours of sleep and have trouble going back to sleep. It can also reduce your amount of REM sleep.
If you’re looking for high-quality sleep and often struggle with insomnia, consider reserving alcohol for the occasional afternoon get-together.
Get Out Of Bed If You Can’t Sleep
Some psychologists recommend getting out of bed if you’re having trouble sleeping. You don’t want to associate your bed with wakefulness or worry about not getting any shut-eye.
If it takes you more than 20 minutes to fall asleep at night, consider getting up and moving around. Walk to a different room, meditate, or read a chapter of a book. You can return to your sleep set with a different mindset and, hopefully, a bit more tired.
Help For ADHD Trouble Sleeping
ADHD trouble sleeping can be a frustrating problem to deal with. However, with the right habits and help, you could be on your way to some restful zzzs in no time.
Don’t stop getting smart about your lifestyle now. For more great advice, read our blog today.