There’s more to a good night’s rest than what most people think. Sleeping regularly is key to maintaining one’s overall health and wellness. A good eight to ten hours of quality slumber will help avoid illness, improve one’s overall mood, brightens the complexion, and builds overall confidence. Unfortunately, for people who have ADHD, sleeping effectively can be a challenge. So here’s the proper treatment of ADHD to ADHDers can’t fall asleep.
Why ADHDers Can’t Fall Asleep
As we already know, a person that has ADHD has a hard time with different types of neural processes. They usually are unable to shut their brains and fall asleep during the night. Because of that, falling and staying asleep is going to be a nightmare for ADHDers. Because of their difficulties sleeping, these people are usually stressed out and are too tired to accomplish their daily tasks.
According to the British Sleep Society, lacking hours of quality sleep will hinder a child’s ability to perform tasks and daily activities. Their academic performance will be affected, and will only be worsened by their other ADHD symptoms.
In addition, the conditions of ADHD, along with several medications for treating the disorder, can hinder sleeping patterns. All of these complications are the reasons why individuals with ADHD are having a hard time sleeping.
Being in good condition to seize the day is going to be hard for someone who is tired most of the time, especially if they have ADHD. Consider the experience of one of our patients, which we will refer to as “Bern.”
Bern is a 40-year-old father. He is an adult with ADHD who just recently became our patient. Ever since he was young, leading to today, trying to fall asleep at any point of the day was his greatest challenge. He always hated bedtime — it was like a full night of torment. He claimed that the things that he has done to calm his mind and fall asleep were absolutely mind-boggling.
His usual routine was, first, to pray and hope for a good night’s sleep. If he notices that he hasn’t fallen asleep in 30 minutes, he begins to turn his radio on and listen to some music. He also tries the counting technique, like counting sheep, or counting anything out of the blue. He also tried thinking about what he’s going to do tomorrow and organizing them to keep him busy and tired. His last resort is reading a boring book in hopes of finally feeling tired and falling asleep. But sadly, in most nights, he really couldn’t get to sleep no matter how much he tried. He usually falls asleep at 3:00 A.M., which is the least ideal time for anyone.
For Bern, the main problem for his sleeping misfortunes is not being able to shut down his brain and stop thinking about random things at night. He claims that once everything is peaceful and quiet, and once he’s about to close his eyes, everything that happened on the previous days will start popping out of his head. Thinking about it all is excruciating as it is the prime suspect that prevents him from falling asleep.
How To Get A Good Night’s Sleep
Bern’s case is just one of many instances where a person with ADHD suffers from sleep deprivation. Today, it is best for people, with or without ADHD, to better understand the physiological response to sleep. It is very common for individuals with ADHD to feel vulnerable and weak when trying to fall asleep. It is beyond their control, and they are in serious need of help.
Fortunately, different sleeping strategies exist that will put you back in control without having to rely on ADHD medications. If you implement the following steps outlined below, your sleeping habits will gradually improve.
Keep and Maintain A Constant Bedtime Schedule.
Our mind is used to following patterns. For people with ADHD, this type of thinking becomes a necessity. Repetition can help solve the problem if you’re looking to overcome your sleeping issues and finally fall asleep. To do this, make sure you maintain the same bedtime schedule every night. For children under ten years old, the parents should give them all the time they need to get ready for bed.
However, make sure that the time doesn’t exceed their bedtime schedule. During this phase, they can either prepare for tomorrow’s activity or read a book. If you are currently taking melatonin, reserving an hour will give it time to work before your bedtime schedule.
Eliminate Sources of Caffeine After 2 P.M.
Caffeine is sleep’s biggest nemesis. Caffeine beverages contain stimulants that prevent the drinker from falling asleep quickly. Caffeine also delays the timing of your body clock, which means it can reduce the total amount of quality sleep time. If you are an avid coffee drinker, make sure that you only drink it during the morning, and until 2 P.M. Not drinking coffee beyond that will allow ample time for an ADHD brain to calm down and relax.
Listen to Music while Sleeping.
Sometimes it can be hard for someone to fall asleep without listening to some pleasant music. If you fall in this criteria, make sure you play some soothing and relaxing music to help your mind relax make falling asleep a breeze.
Soothing and relaxing music stimulates the production of norepinephrine, serotonin, and dopamine. These three neurotransmitters restore optimum levels of one’s neuro-hormones without keeping a person awake and active. Music also lets your mind focus on it and away from distracting noises like creaks in the house, cars passing by, or even the ticking of the clock.
Turn Off and Set Away All of your Devices.
To get the most amount of sleep, you need to turn away from the things that are going to distract you. This would include your mobile phone and any other gadget for that matter. Turn off your gadgets an hour before bedtime, and as much as possible, set it away from you to avoid being tempted to turning it on again. Not using your phone will help you get to bed and fall asleep faster. Instead of using your phone, spend your hour on writing, reading, or preparing for tomorrow. Doing so will help you get sleepy and fall asleep faster.
Whatever type of nap you love to do – whether it be afternoon naps, at-work naps, or even morning naps – you need to stop that right now. Naps are power generators that will give you the much-needed boost of energy to continue doing what you’re doing throughout the day. However, napping can also potentially disrupt the circadian sleep pattern, which is a 24-hour body clock that runs in the back of your brain. This sleeping pattern cycles between alertness and sleepiness at regular intervals. Now if you sleep at any point other than the night, it would make it a lot more difficult to fall asleep during bedtime.
ADHD or not, sleep is necessary for every individual. Simple ADHD treatments and medications cannot remedy your ability to get to sleep and stay asleep. It needs a thorough sleeping strategy to help you overcome your sleep deprivation woes. For people who are diagnosed with ADHD, it can truly be a challenge. However, just think of all the benefits of being able to have a full night’s worth of sleep and tranquility. It’s an incredibly potent game-changer, so start making a difference today by implementing the five mentioned strategies on getting a good night’s sleep.