Month: October 2019

In our last blog, we looked at 3 ways in which you could be compromising your sleep and simple steps to get back onto the path of restful sleep.  In this blog, we are focusing on why sleep can be especially difficult with AD/HD and what you can do about it. When you have a mind like a Ferrari with bicycle brakes, the “normal” advice may or may not work for you. I think that all “AD/HD tips” can be used for “anyone” but the reverse is not always true.

While many of us may have occasional difficulty in sleeping, sufferers of AD/HD can experience a variety of sleep disorders, ranging from difficulty sleeping at night, difficulty waking in the morning, interrupted sleep (through sleep apnoea or other causes) and excessive daytime sleepiness. In some cases, this can be exacerbated by medication prescribed for the condition. Lack of sleep can also aggravate other symptoms, including hyperactivity. When we lack sleep, we tend to say things “without thinking” and sometimes “blow a fuse.”  And so it goes! Personal and work relationships can be damaged. You cannot bring your best self to the table. Then you start feeling badly about it. Ugh.

So, what can you do to aid a restful night’s sleep?

• Transitioning to sleep with AD/HD

Transitions of any kind are typically not so simple for those with AD/HD. Routines are critical. Having a routine allows our prefrontal cortex to be absorbed wth the fun stuff, not worrying about the everyday boring stuff.  Having an AD/HD-friendly night-time routine, such as a relaxing bath, dimming the lights and enjoying a calming hobby can all be beneficial. By having a set routine, the brain recognizes the signal that it’s bedtime…easily. No more fighting with yourself. Additionally, creating a cozy place that is conducive to sleeping makes bedtime inviting! Dim the lights and turn off any electronics that can buzz or beep.  Keep work out of the bedroom by leaving any devices outside or switched off.

• Winding down when a very active brain is the norm: Institute Chill Time.

What activities do you undertake in your quiet time? The trick with anyone suffering from AD/HD, is to not start a hyper-focused activity before bed. This can be hard, when we all spend so much time using electronic devices, but any activity that requires concentration can be difficult to disengage from at bedtime. Set a rule that all phones, computers and the TV are switched off an hour before bed..  While we all know the benefits of regular exercise, ensure that any energy-burning activity is finished a couple of hours before bedtime.

Wow, all that “I cannot” and “rule making” is having me feel like a kid who wants to rebel. So, instead of focusing on what you cannot do…institute “chill time.” Make sure chill time is not movie time, though. It’s quiet. Light a candle. Meditate. Go for a slow walk. Hold hands. Get into a hot tub. Listen to new age music.

• The Night Owl tendency

If you’re a Night Owl preferring to work later in the day when the house is quietest and distractions are minimized, that’s great.  Except, where jobs and families expect you to be at your best in the morning! In this case, this late sleep pattern can often lead to a short sleep duration.  Sufferers of AD/HD often get a burst of energy late at night when they should be settling down.  This can sometimes lead to their thoughts “racing” and bouncing from one worry to another, creating a vicious circle of sleeplessness.  Again, a sleep routine may be helpful.  Consider also introducing white noise to the bedroom, such as a fan or radio to mask any exterior disturbances to sleep. White noise or background sounds that relax the mind can be lifesavers. Also consider essential oils. Often, people with AD/HD are highly sensitive. Make this work to your advantage.

Above all, the key to dealing with any sleep disturbance is not to dwell on it.  Distract yourself from your distraction by focusing on something relaxing and calming. Make it so boring that you fall asleep, but in a good way. Experiment with what works best for YOU. I love meditations and a pillow under my knees while I lie on my back. A guided mediation where you focus on each part of your body can have you asleep before the end of it. And WOW it feels AMAZING to be wide awake in the morning…

In summary, sleep, meditation, and exercise form the 3 legs of the Foundational Stool for a productive life. Add in the right meds, and you are ready to harness the gifts of your AD/HD. Let’s do this!

What does a good night’s sleep look like to you?  Is it seven or eight hours, maybe more? But a “good sleep” is about much more than the hours of shut eye you achieve on a nightly basis.  It also means the right kind of sleep.

Sleep affects our ability to function; our ability to use language, sustain attention, our comprehension of written and spoken word, so if we lose out on that secret sauce, then it stands to reason that we may compromise our performance, our mood and our relationships with others.

Before we talk about 3 things to do to stop compromising your sleep, let’s identify the WHY. Why is it so hard to get a good night’s sleep?

Ahhh! The frustration! You settle down for the night, only to find yourself wide awake, tossing and turning until the wee small hours.  Why? Well, there are a few reasons why this might be happening and, ways that you can help yoursel

• Stress

The number one culprit for short-term sleep difficulty. If you find yourself awake, worrying about the “what-ifs” in your life, then try sitting in a dim light in another room, and do something quiet, calm and relaxing that helps you take your mind off your worries. Try carrying out a “brain-dump” before you go to bed – list everything you have to do and then, if you wake in the night worrying about those tasks, repeat to yourself that they’re on the list and you’ll look at it tomorrow.

• Alcohol

Are you guilty of having a glass of wine close to bedtime in the mistaken opinion that it will help you sleep? Although alcohol can initially make you sleepy, it will make the overall quality of your sleep poorer; you’ll sleep lighter and will be more prone to broken sleep.

• Your phone/tablet/TV

Our favorite way to wind down at the end of the day, right?  Unfortunately, the blue light that most screens emit tricks your brain into thinking it’s still daytime.  As a result, melatonin, the hormone in our brain which makes us sleepy, doesn’t come on so strongly and we aren’t therefore able to feel sleepy. Turn off all screens one hour before retiring and instead enjoy a book or podcast before bed. My personal favorite is listening to a meditation. The other thing that’s really neat to know is that you can actually find answers to your questions via your subconscious. Just ask before you go to bed and then be quiet and still in the morning to listen to the answer. You might have to do this more than once. Your mind needs time to adjust to being open and receptive, especially if your “normal” is going full-speed all.the.time.

So, what’s an easy recipe to get the rest you need, night after night?

Suffering from lack of sleep, night after night, is no fun for you or those around you.  Build a healthy bedtime routine instead, with the focus on a good night’s sleep.  Here are some ideas to help you STOP COMPROMISING YOUR SLEEP.

Way One: Set Routine Rules.

This involves paying close attention to your night-time routine and highlighting any “red flags”. Many people use their phone as their alarm. While there is a Bedtime App on the iphone, and that’s kind of cool, it’s definitely better to use an old-fashioned alarm clock. Keep your phone outside of your bedroom. You may choose to invest in a light alarm clock, that wakes you by mimicking the morning sun, rather than an abrupt alarm.

In much the same way that babies have night-time routines of bath, book and bed, why not consider adopting a similar routine yourself?  Go to bed a half-hour before normal and read or listen to a meditation app (although this means you have your phone in bed, not as ideal….set it to Do Not Disturb in this case).  Give yourself every opportunity to fall asleep.

Way Two: Set Food (and Drink) Rules

Set rules around when and what you eat; perhaps limit your caffeine after lunch time. Some people love herbal tea at bedtime. And sometimes it’s a bit “too close” to bedtime, meaning you will need to release that liquid before your normal waking time. It’s all research.

Way Three: This is the Ace-in-the-Hole: Wait for it…NOTICE.

Notice? What? Right. You wake up at 3 am.  Your mind is busy. WHAT IS IT BUSY ABOUT? Your brain’s JOB is to de-frag at night, so be gentle with yourself. What do you need? What is unresolved? This information is gold. Don’t berate; embrace. Take a step the next morning to address the issue. In the meantime, I count backwards slowly from 100 to get back to a restful night.

BONUS TIP: Exercise routine. You might look at swapping your evening workout to a morning one, when you’ll be grateful for the stimulation to get yourself set for the day!

If you still find it difficult to sleep through the night, then, above all, don’t stress.  Thinking too much about lack of sleep will only keep you awake longer. Instead, try keeping a sleep diary and notice if there are any patterns around when you sleep best, the conditions when you went to bed – room temperature etc. There are even devices you can wear to track your sleep!

In our next blog, we’ll look at how AD/HD can affect your sleep – and what you can do about it.