ADHD Bedtime Rituals: Sleep Dos and Don'ts

Think a glass of wine will help wind down your ADHD mind before bed? Wrong! Learn what every adult with attention deficit can do to fall asleep faster and sleep better all night long.

by William Dodson, M.D.

Many adults and children with attention deficit disorder struggle to fall asleep and stay there. Sleep can be easily disturbed by mental and physical restlessness, which in turn can impact a person's ADHD treatment.

Use these ADHD-friendly sleep tips to get a better night's rest every night.

Drinks

Do: Drink warm milk. Milk contains tryptophan—the same natural sedative that's found in turkey—and it could do the trick for even the busiest ADHD mind.

Don’t: Drink alcohol. Digesting alcohol can affect your ability to stay asleep, and may result in frequent waking. Alcohol is a diuretic, and will also cause frequent bathroom visits during the night.

Next: Caffeine

Caffeine

Caffeine

Do: Drink chamomile tea. Chamomile has a mild sedative property, which increases when combined with the soothing effect of a warm liquid.

Don’t: Consume anything containing caffeine (including coffee, caffeinated tea and chocolate) less than four hours before bedtime. In addition to being a stimulant, caffeine, like alcohol, is also a potent diuretic that could cause you to wake up to go to the bathroom.

Next: Showering & Eating

Showering & Eating

Showering & Eating

Do: Take a hot shower or bath an hour before bed. This will soothe and relax your muscles and cue your body that it's time to sleep.

Don’t: Eat a large meal. It takes about four hours to digest a meal, which can keep you awake so wrap up meals early.

Do: Eat small snacks. When you go without eating for a long period of time your body send out signals to increase sugar levels in the bloodstream.

Next: Medications & Conditions

Medications & Conditions

Medications & Conditions

Don’t: Take certain medications before bedtime. Many over-the-counter pain medications contain a hefty dose of caffeine—as much as a cup of coffee! Certain asthma medications, migraine and cold preparations, and antidepressants may also 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.

Next: Share Your Tips

Share Your Tips

Share Your Tips

What has helped you get a good night's sleep? Share your tips and solutions with ADDitude readers here.

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