End the Nightmare: Address ADHD Sleep Challenges

End the Nightmare of
Not Enough Sleep

Guest Article by: Alan Brown ADHD Coach

As we head into the end of summer, where our routines and daily “rhythms” are less firmly in place – there’s more of a chance that a particularly important rhythm may fall (even further) off: our sleep.

The ADHD Sleep Problem

Research indicates that ADHD sufferers are more likely to have sleep abnormalities, a harder time getting to sleep, and a harder time staying awake during the day – especially if we are not being sufficiently stimulated…which we, uh, rarely are. And getting less and/or lower-quality sleep adds to an already overwhelmed and scattered mind.

First Consider ADHD Sleep Deprivation

I’ll share a few helpful natural remedies/strategies in a moment. But first, let’s make sure we know the extent of the sleep deprivation problem, according to the research:

• It exacerbates our ADHD symptoms, including inattention, hyperactivity, moodiness and irritability, per the National Sleep Foundation.
• It decimates performance: According to a report in the journal Sleep, researchers found even moderate reductions in sleep can affect an ADHD child’s academic performance.
• Insufficient sleep lowers metabolism, increases appetite and thereby makes us more susceptible to weight gain/obesity, according to a study by Matthew P. Walker at the University of California, Berkeley. (Sleep deprivation cranks up a hormone called lectin, which holds on to body fat.)
• Oh – and sleep problems can be SO severe as to actually impersonate ADHD and result in an incorrect diagnosis of ADD, per the National Sleep Foundation.

Scientists haven’t figured out exactly why, but we ADHD adults typically have a hard time slowing down our brain at night, which is a key for falling asleep. And then, according to Roberto Olivardia, Ph.D., of Harvard Medical School, we’re more likely to experience restless leg syndrome, sleep-walking and talking. We’re even hyperactive sleepers! Not a happy contrast with the joys of sleep and its fabulous rewards of clarity, contentment and sanity, is it?

Some Natural ADHD Sleep Remedies for Crummy Sleepers

When other people are winding down and feeling sleepy, we ADDers are starting to wind UP. Our circadian rhythms are programmed differently, so instead of winding down at 10pm, we’re firing up a bunch of thoughts, worries, ideas, etc. But there are a few things we can do to counter our dysfunctional internal clock:

1. No Media 1+ Hours Before Bed: UNPLUG!!! Get off of media earlier in the evening – at least 1-2 hours before bed. Your ADHD brain has momentum, making it difficult to just shut it off. Plus, research shows that the rays emitted from e-devices tricks our brain into thinking it’s daytime.
2. Medication Conservation: While some claim that their stimulant meds actually help them get to sleep (perhaps by allowing them to focus their mind on falling asleep), we have to remember what meds might still be swimming around in our veins from the daytime. For instance, I don’t use sustained-release meds for this reason. When I’m done working, I want to be done chirping.
3. A Visit from the Protein/Dairy Fairy: Get a little sprinkle of serotonin and melatonin from cottage cheese or warm milk before bed.
4. Get the Caffeine Out: Even small amounts – even early in the day – can affect our ability to fall asleep. You don’t have to go decaf, but I won’t judge you if you do (I do a 5-shot decaf latte, and I’m proud).
5. Make Bedtime Routine a Routine: You have to train your brain to know it’s time…to…wind…down. Change into bed-clothes earlier. Turn down lights earlier. Take a quick bath. Turn on some ambient/white noise. Whatever the routine…do it routinely.
6. Set a Bedtime Alarm: That’s right – set an alarm for the same time every evening that reminds you it’s time to shut the TV…laptop…knitting bag…book.

Sleep Studies Address Other Realities

And lastly, Get Tested: If you’re waking up in the morning and feeling tired or like you never slept, you should absolutely check for snoring/sleep apnea – not breathing in enough oxygen. But even if that’s not the issue, only a professional sleep test can give you reliable data on something correctable like a breathing issue.

Decreased oxygen directly relates to decreased cognitive abilities and increased memory problems.

We should all regard sleep as absolutely foundational, because every other alternative ADHD treatment or solution you put into play will have exponentially more impact if it’s done on top of a better night’s sleep.

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Alan's Excellent Video At Tedx San Diego 2012 – 3.47 min

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Sweet Dreams…
-Alan

Alan Brown Bio:

An entrepreneur and coach, Alan’s the creative force behind ADD Crusher™ videos for ADHD teens and adults. Undiagnosed for decades, his untreated ADHD manifested in under achievement, failed relationships, substance abuse, and worse. Once diagnosed, he found it difficult to learn coping strategies from books, so he developed his own proven strategies while building a successful advertising career and several start-ups. A featured presenter at ADHD conferences and webinars in the U.S. and abroad, he gave a TEDx Talk on the plight of undiagnosed ADHD adults.

Alan's eBook: Download his free eBook, “5 Things You’re Doing Every Day that Make Your ADHD Worse” at ADDCrusher.com.

Training: Then, as an expression of his appreciation for guest posting here at CorePsych Alan is offering this discount while you're over there on his training modules: “ADD Crusher™ Videos and Tools provide street-smart alternative ADHD solutions recommended by ADHD coaches/clinicians the world over to help teens and adults escape the overwhelm and live to their potential.” Use coupon code COREPSYCH15 to save 15% off any purchase at ADDCrusher.com – it's a win-win.

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It's been great working with you Alan. Thanks for your excellent insights and recommendations! Check out ADD Crusher for more excellent video insights on ADHD recovery.

Please like and forward ↓ Alan's excellent article – it's an absolutely important part of ADHD self management!

cp
Dr Charles Parker
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