Sleeping can be a real problem for people with ADD. Whether your sleeplessness is caused by your racing mind or the adverse effects of your medication, it can be difficult to fall asleep and stay asleep. Here are some useful tips on how to improve the quality of your sleep.
1.Create a bedtime and morning routine
Set up a familiar routine that you follow each night to wind down before bed and again when you get up in the morning. A pre-bed routine can be as simple as enjoying a relaxing bath or reading a book, and it helps your brain relax and prepare for sleep.
2. Make a sleep schedule and stick to it
The body can take around a week to adjust to a sleep schedule, but once this occurs, it falls into a daily rhythm, which makes enjoying quality, restful sleep each night much more likely.
3. Give your brain time to slow down
A brain that is racing 100 mph before bed can make it almost impossible to nod off. Help yourself by avoiding phone use right before bed and other activities that stimulate the mind. You can also try white noise machines, ASMR triggers or earplugs to help soothe your racing thoughts.
4. Stay away from bright lights
Bright lights reduce the release of the sleep-inducing hormone in the brain, making it very difficult to experience that drowsy feeling. Try and stay away from bright lights and lit screens from 9 p.m. onward to allow your brain time to prepare for sleep.
5. Adjust your ADD medication
While some doctors believe that a dose of ADD medication before bed can aid sleeping, others argue that it can have an adverse effect on sleep quality. If you're finding it difficult to switch off for the evening, try talking to your doctor about adjusting your medication to see if it can improve your sleep.
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