Many adults and children with attention deficit disorder (ADHD) struggle to fall asleep and stay there. Sleep can be easily disturbed by mental and physical restlessness, which in turn can impact a person’s ADHD treatment.
These ADHD-friendly sleep tips will help you get a better night’s rest every night, and learn how to fall asleep.
1. Drinks
Do: Drink warm milk. Milk contains tryptophan — the same natural sedative that’s found in turkey — and it could do the trick for even the busiest ADHD mind.
Don’t: Drink alcohol. Digesting alcohol can affect your ability to stay asleep, and may result in frequent waking. Alcohol is a diuretic, and will also cause frequent bathroom visits during the night.
2. Caffeine
Do: Drink chamomile tea. Chamomile has a mild sedative property, which increases when combined with the soothing effect of a warm liquid.
Don’t: Consume anything containing caffeine (including coffee, caffeinated tea, and chocolate) less than four hours before bedtime. In addition to being a stimulant, caffeine, like alcohol, is also a potent diuretic that could cause you to wake up to go to the bathroom.
3. Showering & Eating
Do: Take a hot shower or bath an hour before bed. This will soothe and relax your muscles and cue your body that it’s time to sleep.
Don’t: Eat a large meal. It takes about four hours to digest a meal, which can keep you awake so wrap up meals early.
Do: Eat small snacks. When you go without eating for a long period of time your body sends out signals to increase sugar levels in the bloodstream.
Many adults and children with attention deficit disorder (ADHD) struggle to fall asleep and stay there. Sleep can be easily disturbed by mental and physical restlessness, which in turn can impact a person’s ADHD treatment.
These ADHD-friendly sleep tips will help you get a better night’s rest every night, and learn how to fall asleep.
4. Drinks
Do: Drink warm milk. Milk contains tryptophan — the same natural sedative that’s found in turkey — and it could do the trick for even the busiest ADHD mind.
Don’t: Drink alcohol. Digesting alcohol can affect your ability to stay asleep, and may result in frequent waking. Alcohol is a diuretic, and will also cause frequent bathroom visits during the night.
5. Caffeine
Do: Drink chamomile tea. Chamomile has a mild sedative property, which increases when combined with the soothing effect of a warm liquid.
Don’t: Consume anything containing caffeine (including coffee, caffeinated tea, and chocolate) less than four hours before bedtime. In addition to being a stimulant, caffeine, like alcohol, is also a potent diuretic that could cause you to wake up to go to the bathroom.
6. Showering & Eating
Do: Take a hot shower or bath an hour before bed. This will soothe and relax your muscles and cue your body that it’s time to sleep.
Don’t: Eat a large meal. It takes about four hours to digest a meal, which can keep you awake so wrap up meals early.
Do: Eat small snacks. When you go without eating for a long period of time your body sends out signals to increase sugar levels in the bloodstream.
7. Medications & Conditions
Don’t: Take certain medications before bedtime. Many over-the-counter pain medications contain a hefty dose of caffeine — as much as a cup of coffee! Certain asthma medications, migraine, and cold preparations, and antidepressants may also contribute to sleeplessness.
Do: Get evaluated and/or treated for restless legs syndrome (RLS). The name of this common sleep disorder refers to the “creepy, crawly” sensation in a sufferer’s legs, which causes an urge to move and makes it difficult to get to sleep.
Don’t: Take certain medications before bedtime. Many over-the-counter pain medications contain a hefty dose of caffeine — as much as a cup of coffee! Certain asthma medications, migraine, and cold preparations, and antidepressants may also contribute to sleeplessness.
Do: Get evaluated and/or treated for restless legs syndrome (RLS). The name of this common sleep disorder refers to the “creepy, crawly” sensation in a sufferer’s legs, which causes an urge to move and makes it difficult to get to sleep.
Ever just want to roll into bed and fall asleep, but find yourself wide awake and unable to relax?
In this infographic, learn how lack of sleep affects your quality of life, as well as which mental and physical habits might be keeping you up.
