Adults with Attention Deficit Disorder (ADD) often
underestimate the importance of sleep. In actuality,
getting proper sleep each night is essential to managing
adult ADD.
Imagine you are a car, and the amount of sleep you get at
night is the amount of gas that gets put in your tank. If
you go to bed and get proper rest through solid sleep, your
gas tank gets filled. And as anyone who owns a car knows,
cars always drive better on a full tank.
If, on the other hand, you go to bed and don't sleep well
or don't get enough sleep, then you start your day on half
a tank. You're still able to drive, but you don't perform
as well, and you hit empty a lot sooner in the day than
you'd like to.
Think about it. When you haven't gotten a good night's
sleep...
Don't you find yourself running late throughout the day?
Isn't it really difficult to pay attention at work?
Doesn't it seem like more of a chore to eat healthy,
exercise, and take care of yourself?
Isn't it harder to motivate yourself to do those household
chores, like dishes and laundry?
Don't you find yourself snapping at people who might not
deserve it?
If you frequently have trouble getting a good night's
sleep, here are a few tips specifically geared towards
adults with ADD:
1. Allow yourself adequate time to wind down before bed.
I suggest starting with a bedtime routine. In this case,
it's easiest to work backwards:
Determine the best time for you to go to sleep each night.
Choose a time that will allow you to get a full night's
rest. Let's use an example to demonstrate, and say 11:00pm.
Next, take some time to "get ready for bed." That might
mean brushing your teeth, getting your clothes ready for
the next day, taking medications, or whatever it is that
you do before you go to sleep. If these activities take
about 15 minutes, then you would begin getting ready for
bed at 10:45pm.
Finally, pick a few "wind down" activities that will help
you relax and de-stress. This might include taking a bath,
reading, meditating, journaling, or even watching
television--provided the shows you choose aren't intense.
Spend about an hour winding down and allowing your brain to
slow down so that it's not racing when you're trying to
fall asleep. In the example provided here, you would start
winding down around 9:45 or 10:00pm.
Note: Whatever activities you choose to wind down, make
sure they don't involve the computer! Nothing will wake up
the ADD brain faster than email or the Internet.
2. Create a comfortable sleeping environment for yourself.
This might include adjusting the temperature in your
bedroom, switching to ultra-soft sheets, or investing in
light-blocking curtains. Adults with ADD tend to be
extremely sensitive, and it's amazing how much little
things can make a difference when it comes to your sleeping
environment.
3. If all else fails, see your doctor.
There are medical options that you can explore with your
doctor, such as taking medication or vitamin/herbal
supplements, and testing for sleep disorders.
So here's to a good sleep tonight!
----------------------------------------------------
Jennifer Koretsky is the Founder of the ADD Management
Group, Inc. and the author of Odd One Out: The Maverick's
Guide to Adult ADD. Jennifer and her team work with ADD
adults who are overwhelmed with everyday life in order to
help them simplify, focus, and succeed. For free resources
and information on adult ADD, visit
http://www.ADDmanagement.com .
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