Resources

…and things to think about using Sleep as an example

Sleep:

How is your sleeping environment? Are you dealing with sharing a bed? Do you live in a noisy area? How does that impact you? What have tried?

Maybe you don’t have any problems with sleep but I know a lot of ADHDers do struggle to sleep, whether it’s getting to sleep, waking in the small hours or not feeling awake until later in the day, daytime sleepiness… (and more)

Things to try:

Sleep Cues:

Probably your most powerful tool- you need to let your brain and body know you are finished for the day and it’s time to wind down, so give yourself some wind down time with regular activities you do just before heading off to bed (maybe saying goodnight, getting a camomile tea, having a bath, grabbing your book…) - use your phone to remind you if it has this function.

Bedtime:

What’s the right bedtime for you?- it depends on what you need to be able to do in your daily life- if you work freelance (and many ADHDers do) you can probably have a later start for your day and a later finish. If you need to be up for kids in the morning you probably need to go to bed a little earlier to be able to cope, or have a daytime nap routine (valid). Maybe you share a bedroom and need to work out when/how/where to do your wind down routine to incorporate others needs as well as your own- plan this in advance and put your sleep cues/habits where you can use them best.

Technology:

Many people advocate not having technology in your bedroom- you do you but if you do take it in, put it on do not disturb and use functions which dim the screen, reducing blue light and making apps less appealing. Try to have a pact with yourself that you don’t use your phone to get into anything at this time, no work, catching up on texts, doom scrolling or social media. Why? Because we have busy brains which need a lot of stimulation but also need rest and if you get fired up when need to calm down you’re mixing up your sleep cues and will need to reset before you can relax enough to get to sleep. If you use your phone for relaxation at this time doing things like puzzles or listening to meditations, fine whatever works, just keep it low key.

Light and Sound:

Sensitive to noise and light? Use it to your advantage by taking those lights low at sleep time- adding to your sleep cues. Struggle to switch off your brain enough to relax into sleep? Have you tried white noise? Some people find a white noise machine or fan useful. Earplugs and eye masks and well fitting curtains/ blinds can make a real difference.

Noise and disruptions:

Outside noise can be really stressful, the thump thump of a bassline or revellers or worse can penetrate into the safety of your sleeping environment and can be hard to block out. It is hard to judge what is the right call as generally it’s best to not disrupt your “going to sleep” process- but if you’ve been trying to get to sleep for more than an hour it might be worth getting up, doing something else for a little bit and trying again after a reset. A change of environment can be good in this instance, keep lighting and interactions low then try again after 30 mins or so. Sometimes noise stops during this time and it’s better to distract yourself than to listen to it hoping it will stop soon.

Materials:

Is your bedding right for you? Are you comfortable? We may have grown up with certain bedding through our childhood and never reflected on whether it actually works for us. Do you want to try a weighted blanket? Have you tried a silk pillowcase? How a bout a light coverlet rather than a full duvet? Do you change the tog of your duvet with the seasons? Maybe you need to change the covers more/less often? If you share a bed a top tip is to have your own individual covers then a shared big cover over the top- saves being disturbed by a cold back!

Mess:

How tidy is your sleeping environment? It might not seem like a big deal but if the idea is to not think about anything except getting some rest and you can either see untidy piles before you go to sleep it might not be conducive to sleep. We’ve all experienced the floordrobe but maybe you can incorporate a little reset into your sleep routines, spending 2-5 minutes putting things back in their place (or assigning a place if they don’t have one). AS ADHDers we are often looking for big chunks of time to be able to really tackle something, this is a way of chipping away at it and is much more sustainable. If however you find this too stimulating and it sets off your organising brain- don’t do it at this time!

Other issues:

You may be dealing with other conditions including night sweats, restless legs and sleep apnoea which should be investigated by medical professionals. It might be that your partner snores or has this condition which can be very hard to sleep next to. It’s good to experiment with things that block out sound and working out whether you are less disturbed if you fall asleep before the snorer. Sleeping in separate beds is not ideal but if it is an option and things are not improving it’s good to get some sleep however you can. Think of ways to spend quality time together at other times of the day or at least how you can both get the best quality sleep possible, maybe you could have a weekend vs a weekday routine.