How To Put The ADHD Brain To Sleep? 7 Easy Sleep Solutions

A Quick Guide

People with Attention Deficit Hyperactivity Disorder often have a lot of sleep disturbances. These sleep disturbances range from having difficulty falling asleep and maintaining sleep to waking up on time. Oftentimes, these sleep disturbances can be either due to biological or behavioral symptoms of ADHD. This results in a person being mentally and physically exhausted and can lead to the worsening of ADHD symptoms. So when you feel like sleeping is a daunting task for you, here are a few sleep solutions for your ADHD brain.

Some Simple Sleep Solutions for ADHD

Here are some easy sleep solutions you can get started on right away for ADHD:

1. Keep a Sleep Journal

If you find yourself asking this question, should I take a nap or not? 

You must first understand that for some people, taking quick naps throughout the day is essential to feeling energized and rested. Others could have trouble falling asleep later in the evening. So try taking naps and record your results in your sleep journal.

2. Follow the 20-minute rule

The 20-minute rule applies if you want to adjust your sleep schedule without startling your brain. Let’s say, your present bedtime is 3 a.m. and your objective is to go to sleep by 11 p.m., so try to go to bed at 2:40 a.m. the first night, 2:20 a.m. the next, and so on.

3. Try Relaxation Exercises

Deep breathing and relaxation techniques can quiet down and prepare the body and mind for sleep.

4. Avoid all smart gadgets

Shut off the technology. Have a time limit after which you must put your phone away, switch off the TV, or quit playing video games. Your sleep cycle may be disrupted by device light.

5. Prepare for sleep

The body is more likely to stay in bed when the atmosphere is chilly and the bed is warm and comfortable. You can also try a warm bath, soft music, low lighting, and donning pajamas as that can all aid in lulling the body and mind to sleep. 

6. Don’t spend too much time awake in bed 

It is preferable to get out of bed but you can engage in a low-stimulation activity if it takes longer than 30 minutes for you to fall asleep.

7. Try not to snooze your alarm

‘No dozing off.’ Keep that rule in mind. By using the snooze button, you deprive yourself of restful sleep. Make sure the alarm is not within reach so that you must get out of bed to silence it.

Medication and supplements options

There are certain medications and supplements that can help in putting an ADHD brain to sleep. You should always discuss these options with your doctor. 

Stimulants 

According to studies, using stimulants for the treatment of ADHD can improve sleep quality by addressing the ADHD symptoms that frequently cause sleep issues. The timing of the medication can occasionally have an effect on sleep, depending on the person.

Melatonin

This hormone aids in alerting the brain that it is time to sleep by being regularly produced in the brain. Consult your doctor regarding melatonin and whether it would be appropriate and beneficial for you to take a supplement.

We hope you found this article useful in learning more about simple sleep solutions for people with ADHD. To learn more about why people with ADHD have sleep disturbances, check out our other article: Why Do People With ADHD Have Sleep Disorders?