It’s no secret that people with adhd often have sleep issues. I certainly do. I’m curious what bedtime routine helps others sleep. My partner likes to read a boring book before bed, but I struggle to read books unless they are engaging. Any suggestions would be greatly appreciated :)
2 hours before: Dim the lights and huff some melatonin
2 - 1 hour: Get in bed and read a book. Maybe some more melatonin
Then fall asleep
I don’t use my phone or any electronics and try not to talk too much with my roommates during that time. I also found that if I take ritalin or drink coffee less than like 8 hours before sleep, that I have more trouble falling asleep.
Obviously your mileage may (and will) vary
Recently my wife and I both tried and can confirm that taking Calm (check Amazon) 1 hour before bed allows us not only to fall asleep easily, but felt like we slept well. No I don’t work for them.
Also don’t drink anything with caffeine in it past 3pm.
Toss off
I’m still baffled by it, but a couple of years ago I found a switch in my brain and now I rarely have issues falling asleep anymore. I think the most important thing for me is not to constantly ask myself why I’m failing at such a seemingly simple task, but rather work around my natural instincts and try to support them as best I can.
If I go to bed early, because I have to get up early, I start spiralling and fall asleep way later, so I try to only go to bed whenever I’m tired. If I end up sleping too little I take one or two 20 minute naps (I try to never exceed 20, it would make me even more tired).
Another factor is probably how long I sleep. I always assumed I wanted to sleep long, because getting up sucks. But at some point I realised, that my first ‘sorta-awake’ moment is the perfect moment to get up and have energy for the day and get tired at the proper time. This moment comes at around 6 hours for me. I still struggle with this a lot though.
Drugs
Edit: to clarify, I mean prescription stuff. But whatever floats your boat
I use melatonin, but that usually gives me insomnia after a while when I try to not use it.
Melatonin is probably one of the most misunderstood and misused supplements out there
Care to elaborate? I agree it’s certainly overused. I know I use it wayy to much.