It can take time and effort to learn how to fall asleep with ADHD.
These sleep strategies can help adults and children learn how to fall asleep with ADHD.
ADHD and Sleep Issues
Why is sleep often a problem for children and adults with ADHD?
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There are several challenges that can contribute to tossing and turning each night.
This lack of predictability makes it difficult to get relaxed enough to drift off to sleep.
Medications
ADHD is often treated with stimulant medications.
A simple, consistent, relaxing routine before bed helps prepare your body for sleep.
Your bedtime routine might include activities like these.
When you are learning how to fall asleep with ADHD, cut out these sleep-stealers.
Alcohol
Alcohol is often thought of as a sedative.
Although it appears to induce sleep, sleep will be less restful and more disrupted.
Alcohol is also a diuretic and can cause you to wake up several times to urinate.
Sugar
Avoid sugary foods and drinkslate in the day.
That extra initial energy boost from sugars can make it more difficult to fall asleep.
Caffeine
Avoid caffeine for at least 4 hours before bedtime or even eliminate it completely.
Caffeine is also a stimulant, which can keep some people awake.
Both adults and children can hyperfocus when they are using their computers or mobile phone.
Removing the TV, computer, and mobile phone from the bedroom helps.
Some additional rituals can help you or your child fall asleep once you climb into bed.
Implement these healthy habits to help facilitate healthy sleep.
Supplements That Promote Sleep
Some people find supplements can help with sleep.
Darkness stimulates the production of melatonin, and light suppresses it.
Melatonin can improve sleep onset and duration in children with ADHDand older adults.
It can also be helpful for those who work rotating shifts or are dealing withjet lag.
Some people use it toreduce stressand promote relaxation.
One study found thatL-theaninecan help improve sleep quality in boys, ages 8 to 12, with ADHD.
If you’re still struggling, talk to your doctor.
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