UPDATE: ADHD – Insomnia – From ADHD to Zzzz

IT’S TIME FOR AN UPDATE!!!!

About two weeks ago, I posted an article I read from ADDitudemag.com about the struggle to sleep. You can read my initial post HERE.

So I said I was going to try a couple of the suggestions and give some feedback… So here goes!

ADDitude Mag suggested the following to help wind down for sleep.

1. Maintain the same bedtime each night.
2. Eliminate caffeine after 2PM
3. Try some white noise (box fan, vent fan, etc)
4. Turn off all devices 30-60 minutes before your bedtime
5. Melatonin might be helpful
6. Avoid napping
7. Maintain the same wake-up & bedtime schedule

I chose to try options #1 and #4.

Maintain the same bedtime routine

I started trying this the night of my post. So, instead of going to bed when my brain would shut down, I went ahead and set it up where I plan on going to bed between 10:30 PM and 11:00 PM. This has actually worked pretty well so far. The weekends usually get me out of my regular routine, so that is the biggest struggle for me. I’m still trying to do better about waking up around the same time, but I have noticed that I do wake up a little easier and more ready to get my day started. So, I’ll chalk that up to success.

Put away the devices

This has helped a lot as well. I do still have to take my phones to my bedroom due to the nature of my day job. If it rings, I HAVE to answer it no matter what time it is. But with a Samsung phone, I have set up some Bixby routines that automatically change my settings at specific times. So, at 9:30 PM, my personal phone goes quiet. I might still gaze at my phone a little, but it is very limited.

So, what is next???

Since I’m one of those that has a VERY difficult time waking up. I have around eight different alarms (between my personal phone and work phone), but I still have difficulties. I guess I just haven’t found the best method or sounds that will help me wake up on the first alarm. So, I’m going to research and try out some different methods to get me out of bed.

Hopefully, within a few weeks, I’ll find that perfect method of waking up.

Photo credit: Markus Winkler

Author: Michael C

Follower of Jesus Christ. Husband of one woman. Father of four. Worshipper. God has been continually molding me into a worship leader over the last 21 years. I am on a musical journey with my family to become more like Christ. Join in!

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