Follow these tips for good sleep hygiene with attention deficit disorder (ADD ADHD).
by
William Dodson, M.D.
Do: try a glass of warm milk. Milk contains the amino acid tryptophan — the natural sedative found in turkey — and it could do the trick.
Don't: drink alcohol before bedtime. The metabolism of alcohol inhibits the ability to stay asleep, and may result in frequent waking. Alcohol is a diuretic, and will also cause awakening to void the bladder.
Do: drink chamomile tea. Chamomile has long been prized for its mild sedative property, which increases when combined with the soothing effect of warm tea.
Don't: consume anything containing caffeine (including coffee and chocolate) less than four hours before bedtime. In addition to being a stimulant, caffeine is also a potent diuretic, and will cause bathroom trips throughout the night, as will alcohol.
Do: take a hot shower or bath before bed. This will relax muscles and cue the body that it's time to sleep.
Don't: eat a large meal too close to bedtime. It takes about four hours to digest a meal, and food in the stomach can be a problem when lying down.
Do: feel free to eat a small snack. When we go for long periods without eating, our bodies send out signals to get more sugar in the bloodstream. This can cause anxiety or physical agitation.
Don't: take certain medications before bedtime. Surprisingly, many over-the-counter pain medications contain a hefty dose of caffeine. For example, Extra Strength Excedrin contains 130 mg., and Anacin contains 64 mg. An average cup of coffee contains between 65-135 mg. In addition, certain asthma medications, migraine and cold preparations, and antidepressants may contribute to sleeplessness.
Do: get evaluated and/or treated for restless legs syndrome (RLS). The name of this common sleep disorder refers to the "creepy, crawly" sensation in a sufferer's legs, which causes an urge to move and makes it difficult to get to sleep.