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- Some medications for ADHD, particular if taken later on in the day, make falling asleep very difficult.
- Getting hyper-focused late in the evening. This results in losing track of time and climbing into bed much later than you would ideally like.
- Unable to slow down brain in order to relax and fall asleep
- Worrying about the day’s events or chores left unfinished.
When you are not able to get a good night’s sleep, you experience unpleasant symptoms many of which mirror your ADHD symptoms, such as
2. Difficulty concentrating
5. Increased distractibility
As an ADHD Coach I have identified 12 tips to avoid ADHD sleep problems
12 tips to get a good night’s sleep
- Think of a realistic bedtime, and go to bed at the same time each night.
- Wake up at the same time each morning, even at the weekend.
- Don’t nap during the day.
- Remember to exercise on a regular basis but not too close to bedtime. Physical exercise will make your body more tired and your sleep more soundly.
- Do not drink caffeine after 3pm.
- Do not smoke or drink alcohol. (alcohol increases the chance of you waking up in the night)
- Take up meditation, and practice it for a few minutes in the evening.
- Create your own bedtime routine, to send messages to your body and mind that you are winding down. This might include a bath, a cup of herbal tea, or glass of milk (calcium relaxes the body)
- Turn off your TV and computer 2 hours before bedtime.
- Have a fan, radio, or white noise machine if you find you need some noise to aid you falling asleep.
- Think about which activities cause you to hyper-focus or really stimulate you. Then make a conscious effort to avoid them 2 hours before your ideal bedtime.
It takes time to change habits so that ADHD sleep problems can be a thing of the past, so be kind to yourself if one night you end up staying up late.