A Little Quick ADHD Sleep Tip(s)
Inspired by a conversation I had earlier today, I thought I’d share some tips!
Story time:
As someone who has been diagnosed since the age 11 with ADHD, I actually only have used medication once and that was not even 2 months in 2020. Growing up I didn’t treat it, I was a stubborn child who also didn’t understand the uniqueness of being different. I tried to forget I learned differently, got frustrated with why I just couldn’t understand some things, was treated differently due to my hyperactivity and I couldn’t really comprehend as to why. You know, I even got a laptop from the DDSB to help me with sight reader programs and for a while I didn’t like it, more because my ego didn’t want to accept it. Once I finally got comfortable with being someone who needs that extra help, I had a principle take it away from me as in their words “she shouldn’t be using that”. Oh did my mother ever give them an earful 😆. Anyways.. where was I. Oh yeah. Long story short, for many years I was diagnosed with no “treatment”. I put those in quotations as not everyone needs to be treated/ wants to. Also growing up they didn’t have a lot of resources to help kids like they do now. Moving forward I self medicated with other substances (that’s a story for a different day, but just know you are not alone if that’s what you choose to do). Not everyone wants to be on medication, and some try it and really don’t like it. I’ve tried both stimulant and non and honestly after being an addict with other things I just didn’t see it fit when trying to become whatever sober I am. Also, there are so many other options I wanted to explore.
Now, this goes to say. I’m not a doctor and I’m not saying medication is bad. I’m just portraying what has worked for me and if you’re in the same boat maybe this might help you too.
As I finally have gotten a clearer mind over the past couple years I decided to really take care and action with my ADHD brain. I wondered what could I do to help with sleep and also just with focus.
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Here are a few tips for what has worked for me, and hopefully for those who take medication as sometimes the stimulant can creep up to you at night time. Also keep in mind this is a part of my bed time routine. YES ROUTINE. I know it sounds like a chore, but it’s good to have a routine at night for your body to understand it wants to wind down.
🎧 Binaural beats: a way to help focus on concentration. Also has a factor of being soothing. Listening to certain tones with some weather noises has calmed my mind down with the intrusive thoughts I tend to have before I sleep.
🍄 Reishi mushrooms: a natural substance that is honestly sent from Mother Nature herself. I love my mushroom supplements but this specifically has helped calm my stress before bed. Now keep in mind, when trying new things. It won’t happen over night. It takes dedication and try after try, also for the body to adjust.
🌱 Valerian root: now this is the root gold (to me at least). As I’m not a doctor I don’t recommend this on an every day use, valerian root can be harsh on some so definitely ideal to speak with your doctor before handling. This root specifically isn’t 100% understood as to why it helps with sleep BUT in studies it has shown to increase GABA (which sends calming effects to the brain). This specific root comes in tea bags which helps you get the proper dose. I usually use 1 teabag, 2 if I really have troubles.
📔 Journaling: oh my absolute favourite. Honestly though. Doing the 5 minute journal daily has helped, and then some days I add a night time journal routine to just write about life. It’s good to get out the words we hold within. Doesn’t always have to be said to someone but releasing them before bed can help with the deep inner thoughts.
🧘♀️ Meditation/yoga: by taking action with these especially meditation is helps the prefrontal cortex. These are two options that specifically get you to focus on your breathing, but doing so you’re becoming control of your body instead of letting your body become control of you (if that makes any sense).
