Topic: Sleeping Problems ADHD Adults Have And How To Reduce Them
June 2nd 2015 Meeting Notes for the Vancouver Adult ADD Support Group
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Sleeping Problems ADHD Adults Have And How To Reduce Them
Facilitator: Pete Quily
Thanks for Pat & Mike for taking notes.
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
Lack of concentration
Poor sense of time
Poor judgement and decision making
Falling asleep at meetings
Too much coffee etc.
What makes sleep problems worse?
Stress and anxiety
Poor sleep hygiene - go to bed at the same time, have a dark room, no lights, can use blackout blinds
Don't use the computer/phone/tablet in your bedroom just use the bedroom for sex and sleeping
Lack of exercise or too late exercise
Late night eating [ not high in sugar ]. Protein or warm milk.
Not finishing what you started in day.
Shut off your mind - restless mind and body
What reduces sleep problems?
Create a night time routine. Have 3 - 4 options available
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
Listen to music that relaxes you, or white noise
Active meditation that works for you and leaves you calm vs energized
Make your bed and room appealing
Swim in the evening
Gaba, Melatonin, 5-htp
No violent TV or movies before bed if they interfere with your sleep
Deep breathing exercises