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!