10 Tips for Good Sleep

10 tips for a sound sleep in people to ADHD

A Good and sound sleep is a crucial part of our physical and mental well-being. We typically spend about one third of our lives asleep but when we miss out on sleep, we can feel fatigued , stress and struggle to concentrate. Sleeping disorder  are generally quite common and have been reported as one of the most common health conditions in individuals with attention deficit hyperactivity disorder (ADHD).

It is possible that sleep disturbances can make ADHD symptoms more worse in affected children and adolescents .  Improving on the sleep quality has the potential to reduce ADHD problems and to have a positive impact on everyday life of the affected individuals, as well as their families. 

A healthy sleep is important for the ability to focus and concentrate on work , pleasant mood, general health, and a overall Well-being of an individual . Unfortunately, many people with ADHD do not get the proper amount of sleep they need. In fact, around 35 % to 50% of people who have ADHD suffer from sleep problems. Sleeping disorder  and ADHD have a complex relationship but taking steps to improve sleep can also help to improve some of the symptoms of ADHD. A good  Sleep plays a very crucial role in supporting good mental health and helps us to regulate emotions. In turn, this supports better decision making by a individual  .

1.Try to Stick to regular sleep and wake times

To Many people suffering from ADHD, can find that getting up to start the day can be an enormous challenge. Try to go to sleep and wake up at the same time every day of the week even on weekends try to follow the same cycle. A proper Waking up  on time depends on the time of going to bed, And getting a full night’s rest. Try to Develop routines that will help you wake up happier and faster in the morning . These get-to-sleep and wake-up routines can be made simple by  listening to music each night, having coffee and reading the paper each morning.

2.Work on a set routine

People with ADHD , often get distracted very easily. This can mean it’s challenging for them to stick to a particular routine. Even when a good routine is planned, it can soon go amiss without  a good lookout so  support these people to keep there routine it on track.

Here are some tips you can try 

• Start your bedtime routine one hour before the usual time you go to sleep
• Remove screens an hour before your bedtime  they can be mentally stimulating and the blue light omitted from them can wake you up for long 

 3.Build some relaxation strategies into your evening

An ADHD mind can be a busy and a hyperactive mind and it can be incredibly difficult to switch it off at bedtime. For this reason, both children and adults can  benefit from having some relaxation strategies to help them to calm their minds at night time.

Here are some techniques to try:

• Try repeating a meaningless word such as ‘the’ over and over again until you fall asleep

4.Avoid caffeine after midday

Caffeine can be very stimulating mentally and it can prevent you from falling asleep. Try to avoid caffeine especially after midday  to ensure that it’s all out of your system by the time you go to the bed.

5.Munch on light healthy snack

 Too much food before bedtime can make sleep more difficult, but many people find that a light snack is helpful so try to munch on light healthy snacks that will satisfy your appetite  and keep you full for longer. 

 6.Get plenty of natural light

It’s very important for you to open the curtains and expose yourself to natural daylight when you wake up. This helps to suppress melatonin  level in body. 

But In the dark winter months it can be hard for you to get exposure of enough natural light, so it might be worth investing in a light box. A light box is a device that emits a bright light that stimulates your brain in a similar way as the  natural sunlight.

7.Maintain  a sleep diary

A sleep diary is a set of notes that some people keep to record  their sleep habits. You could note down time when you go to bed, what time you wake up, if you were restless in the night, whether you take any medication and many more things. 

You could keep a sleep diary and share it with  your doctor  in your care. They may be able to offer you the required suggestions and support.

8.positive thoughts

 Though it may take some time to readjust your thought process , try to bring “happy thoughts” in your mind at bedtime. Set aside all worries and negative thoughts. Get into the habit of positive thinking at bedtime you can Think of a favourite  place vacation or your favourite  person .  Happy thoughts and good feelings that can make it easier to drift off to sleep. You can also Try aromatherapy Some people find that using aromatherapy oil at bath time it helps them sleep, you can particularly try scents like lavender, jasmine, and chamomile.

9.Make your bedroom a relaxing place

Your bedroom should be a place you associate with sleeping and relaxation. A calm environment will help you to drift off to sleep bit easier.

Here are some ideas you can try 

• Remove  distractions from your bedroom  including your laptop
• Switch off your TV and put your phone on silent mode and keep it away 
• To feel more comfortable use fluffy pillows and a cosy blanket

Calm and Slow Down Your Brain

Once you’re in bed, with lights off, use ADHD-friendly tools that will help you to relax  a white noise machine, earplugs, or soothing soft  music can all slow down racing thoughts. Another solution is try to Concentrate on relaxing one muscle at a time, starting with your feet and moving up toward your head, slow breathing out each time you reach a new muscle group.

The given suggestions so far have been for items to include in a bedtime routine. However, it is also important to mention several things to avoid for a good sleep

Avoid alcohol. 

Alcohol is a sedative. Although it appears to induce sleep, your sleep will be less restful and more disrupted if you are drunk. Alcohol increases how often you wake up at night and stops you from getting the deep sleep that you need to feel rested in the morning. Alcohol is also a diuretic and can cause you to wake up several times to urinate And if you wake up it will disturb  your sleeping cycle . 

Avoid sugar

Avoid sugary foods and carbonated drinks late in the daytime . The extra  energy boost from sugars can make it more difficult to fall asleep.

Don’t smoke 

Not only  smoking is harmful to your lungs, but nicotine may also make it more difficult for you to fall asleep and can result in disrupted sleep during the night.

Avoid caffeine after midday

Caffeine can be very stimulating mentally and it can prevent you from falling asleep. Try to avoid caffeine especially after midday  to ensure that it’s all out of your system by the time you go to the bed.