Tips for ADHD and Sleeip

28.02.2012 adminlclc ADHD, Sleep

Make sure the bedroom is conducive to sleep – quiet, dark, and a comfortable temperature. Check to see that the bed itself and pillows are comfortable, as well. Consider using a fan or white noise machine to aid in sleep.

In the mornings the environment in the bedroom is just as important to aid in waking up. Open the curtains in the room to let in natural light or turn on a soft light. Make sure the temperature in the room is conducive to waking up – if it is too warm it may be harder to awaken and if it is too cold no one wants to get out from under the covers!

Maintain a consistent bed time each night and consistent wake up time each morning.

Establish a consistent bedtime routine that is relaxing and helps the person to wind down from the day’s activities. Chose to listen to soft music or read a book to help wind down. Just be sure the story isn’t too stimulating and engaging or else the person may have trouble putting the book down! Sometimes a magazine is a better choice as it tends to be a little easier to find a good stopping point.

Monitor eating times: Eating large portion close to bedtime can inhibit a good night’s sleep. However a small snack can be useful especially if there is some appetite suppression due to medication.

Make sure there are no electronic devices in the bedroom that may interfere with sleep – a computer, video games, television, blackberry phone, etc

For many people it helps to use the bed only for sleep. In other words, no television in bed, no handheld computer devices in bed, no reading in bed – if these activities help you to wind down engage in them before getting into your bed. That way when you get onto the bed and crawl under the covers you are cueing your body that it is sleep time.
Regular exercise during the day is often helpful in promoting sleep, as is relaxation training before bedtime.

Avoid alcohol and nicotine and limit caffeine later in the day, as these substances can interfere with sleep quality.

For the person who finds that he or she is in bed wide awake and unable to get to sleep for a long period of time, it is often helpful to get up from bed for a short period of time rather than lying there thinking about how sleep is not coming. Walk downstairs, drink a glass of warm milk or chamomile tea or read a book for about 20 minutes and then return to bed for sleep.

Setting two alarms clocks to go off – one 20 minutes before needing to get out of bed and one at “get up” time – is often helpful for those who have trouble awakening in the morning. If you are the adult in charge of getting yourself up, set the second alarm clock across the room so you must get out of bed in order to turn it off.

Stimulant medications used to treat ADHD can affect individuals in differing ways at night time. For some, the stimulants may interfere with sleep onset when they are taken too close to bedtime. For others, a small dose of stimulant medicine given later in the day can help in not only reducing ADHD symptoms, but also aiding in sleep.

In addition, for those who have chronic problems in awakening in the morning some have found that waking up approximately 30-45 minutes before normal wake up time in order to take a dose of stimulant medicine, then going back to sleep, makes it easier to get up and out of bed at regular wake up time when the stimulant has had time to take effect. For adults who have to self-administer, it is helpful to get into the routine of setting out the medicine and a glass of water on the bedside table the night before so both are easily accessible in the morning.

White noise – any gentle, steady, monotonous, peaceful sound like a fan humming or background sounds can help calm you

Melatonin – is a naturally occurring hormone that is produced by part of your brain. Melatonin helps us regulate our sleep patterns. When it is dark melatonin production is increased and when it is light the production is decreased. Melatonin supplements can help induce sleep.