Adult ADD and Sleep Hygiene
Adequate sleep is important for improved focus and well-being. Many people with Adult ADD have trouble falling and staying asleep. If you are tired throughout the day, you will have trouble focusing. As the day goes on, you might feel like falling asleep at your desk, but you still have to work! Adequate sleep can help you stay more alert. Falling asleep at night is easy to do if you are able to follow some easy “sleep hygiene” steps. A good night’s sleep can help you control some of your Adult ADD symptoms.
Steps for Good Sleep Hygiene for Adult ADD Sufferers
Respect the Bed – Use your bed only for what it was made for. Don’t do homework or important tasks in bed. Do your reading at a desk or in a comfortable chair. If you use your bed just for sleeping, your brain be triggered to know that its time to sleep when you get in bed. This can improve your sleep and reduce your restlessness. Try to do most of your activities outside of the bedroom. Instead of reading in the chair in your bedroom, try working at the kitchen table.
Make a Routine – Go to bed at the same time every day. Follow a routine before you get into bed. If you can set a time to go to bed, your body will be ready to go to bed when that timed comes around. Having set routines (wash your face, brush your teeth, turn on the fan, get in bed) can help trigger your brain as well.
Fix the Environment – The optimal environment to sleep is very dark and cool. Try not to have any glowing lights in your room and make sure your room is not too warm. Even the light from a bright alarm clock can disturb your sleep, especially if you keep it on your nightstand near your head.
Avoid Caffeine – Avoid caffeine in the late afternoon. Not only is it a stimulant, but caffeine is also a diuretic. You don’t want to disturb your sleep by having to get up in the middle of the night to use the restroom.
Shut Down – Start shutting down or ceasing stimulating activities a few hours before bed time. This might mean you need to watch movies before dinner and save less stimulating activities for later. Computers can also be stimulating. Consider turning off your computer during the evenings. Make note of anything you feel like you need to look up or take care of on your computer and do it in the morning. It can wait.