Everyone needs atleast of 7-9 hours of sleep daily to feel productive and well during the day Time . But people with ADHD often have a hard time falling  asleep during the night time due to there incurable symptoms.

 You always likely to feel tired, your ADHD symptoms get worse, and that makes it even harder to sleep the next night and This cycle is on repeat. And it happens to almost every people suffering from ADHD . One study proved that roughly two thirds of people with ADHD that is around 67%  of them found it hard to get a good night’s sleep.

But why is that so ? And what’s the solution for this problem ? While experts don’t know exactly how sleep woes and ADHD are linked to each other , they do know about some of the possible causes and what might help a person suffering .

Ways Does ADHD Causes Sleeplessness

On top of the normal things that can distract  anyone from getting a good night’s rest, there can be extra challenges if you have problem of ADHD. 

Generally People with ADHD are often  distracted and find it tough to stop projects, the Short’s of thoughts, tune out interruptions, and go to bed. Even once you’re  finished with all works and finally you are in bed, it can be really hard to quiet your mind and relax enough to sleep.

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.Try to a Create regular Wake-Up 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.

7.Try to Avoid Sleep Traps

Try to find out your ADHD sleep traps and avoid them. If talking on the phone, watching TV, or checking e-mail keeps you up past your bedtime schedule , try to avoid them . Seek for help from family, so they know not to distract you from your goal.

8.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.

Some lifestyle changes and home remedies that can help the patients ADHD with sleep disorders include:

• Going to bed and waking up at the same time every day 
• Avoiding caffeine in the late afternoon 
• Avoiding alcohol and nicotine 
• Avoiding the use of electronics majorly  before bedtime
• Using the bed primarily for sleeping and never for activities like working, eating 
• Keeping the bedroom dark, and cool
• Getting enough exercise and physical activities during the day
• Avoiding heavy meals especially close to bedtime
• Establishing a relaxation routine before bed, such as reading books, listening to soft music , doing yoga, or taking a warm bath