Sleeping Problems ADHD Adults Have & How To Manage Them

Topic: Sleeping Problems ADHD Adults Have And How To Manage Them. See the other Adult ADHD Issues.

Facilitator: Pete Quily

Thanks to Pat & Mike for taking notes.

June 2nd, 2015 Meeting Notes for the Vancouver Adult ADD Support Group

Many adults with ADHD have problems with getting to sleep, staying asleep or waking up. Sometimes, all three.

Some people with ADHD also have sleeping disorders, such as circadian rhythm sleep-wake disorders, sleep apnea, restless leg syndrome, narcolepsy etc., and are often undiagnosed and untreated. If you think you have them or are not clear on what the symptoms like you should talk to your doctor.

Here we’ll be focusing on sleeping problems vs sleeping disorders.

Some causes for troubles getting to sleep

Anxiety

Bad moods

Falling asleep at meetings

Impulse control

Lack of concentration

Poor judgement and decision making

Poor sense of time

Productivity

Self-absorbed

Substance abuse

Too much coffee etc.

What makes sleep problems worse?

Bright lights

Daytime napping

Don’t use the computer/phone/tablet in your bedroom. Just use the bedroom for sex and sleeping

Lack of exercise or exercising too late

Late-night eating [ not high in sugar ]. Protein or warm milk.

Messy room

Noise

Not finishing what you started during the day.

Poor sleep hygiene – go to bed at the same time, have a dark room, no lights, can use blackout blinds

Shift work

Stress and anxiety

What reduces sleep problems?

Active meditation that works for you and leaves you calm vs energized

Create a nighttime routine. Have 3 – 4 options available

Deep breathing exercises

Gaba, Melatonin, 5-HTP, but not all together, talk to your doctor/naturopath.

Listen to music that relaxes you or white noise

Make your bed and room appealing

No violent TV or movies before bed if they interfere with your sleep

Note pad and pen by your bed, write down what is on your mind, so you don’t stay up all night thinking about it.

Plan your day for tomorrow and review what you did today so you don’t do it while semi asleep

Swim in the evening

Yoga