Do you have ADD/ADHD or HSP and difficulty falling asleep?
Many ADDs and ADHDs, as well as Highly Sensitive people (HSP) are familiar with it. The familiar sleep problems. You're tossing and turning in bed, your brain is still a chaos of thoughts and getting to sleep seems impossible.
Below, I give you 8 tips that will help you fall asleep easier and thus wake up fitter. In the long run, these tips will restore your natural sleep rhythm. Not only will this help you fall asleep more easily, giving you a better night's sleep and waking up fitter, but it is also a lot healthier for you and you will feel much better and clearer during the day.
8 Tips to sleep easier with ADD, ADHD or HSP
Try not to eat too much after your dinner. Certainly no fatty bites and (white) sugars. The body has to process all this, making it difficult for it to relax and unwind.
Try to smoke less and drink no coffee in the evening. These substances like nicotine and caffeine make it difficult to fall asleep. Coffee is even recommended not to drink it after 2pm in the afternoon for better sleep. If you really can't resist, definitely don't drink coffee after 6pm. Rather take a green tea instead.
Make sure you do not exert yourself for at least 1 hour, preferably 2 hours, before going to bed. Rather, take a bath or read a book. Watching TV can also already have a negative impact on your sleep.
Do not sit at a PC or laptop after 23:00. Preferably not after 10pm. At least try not to do this at least one hour before going to bed. Computer screens emit a lot of (blue) light, making the brain think it is still light. As a result, the melatonin substances that are supposed to make you tired are not produced. This will eventually disrupt your natural sleep rhythm. If you really can't resist, turn on a night filter on your screen at least one hour before going to bed. Windows 10 and many smartphones have this option built in by default and you can set the times automatically. If not, you can always install an app for this, such as blue light filter.
Empty your brain before bed. What I mean by this is that it makes a lot of sense to write down all your thoughts before going to bed. Like appointments, ideas, worries, things you still have to do etc. This clears your head enormously and your brain can relax more easily that way. As long as you don't write it down, it will keep going round and round in your head and your mind will not be able to relax.
Before going to bed, listen to soothing music or do a meditation exercise or even better, listen to Binaural Beats. These are special audio tones. I do this myself and it works great. This clears your brain and relaxes it, making it easy to fall asleep. More on this Binaural Beats and to listen to them yourself read here.
Make sure your bedroom is properly dark. No (white) light from outside or from alarm clocks or anything like that. A coloured soft lamp can work nicely for falling asleep, though.
Try to go to bed at the same times every day. This restores the natural sleep rhythm which will eventually make you naturally tired when you go to bed.
Want more tips and good methods to sleep easier and wake up feeling well rested. Then check out Perfect sleep in 7 steps. Many people have already been helped to better sleep quickly with this.
Hope the tips are of some use to you!
Do you have any good sleep tips of your own? Let us hear from you in the comments below.
Want to read more tips on how to better deal with your ADD, ADHD or HSP in general?
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