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Adults with ADD: How Did You Sleep Last Night?

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Published: 30Jan2008
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Adults with Attention Deficit Disorder (ADD) often underestimate the importance of sleep. In actuality, getting proper sleep each night is essential to managing adult ADD.

Imagine you are a car, and the amount of sleep you get at night is the amount of gas that gets put in your tank. If you go to bed and get proper rest through solid sleep, your gas tank gets filled. And as anyone who owns a car knows, cars always drive better on a full tank.

If, on the other hand, you go to bed and don't sleep well or don't get enough sleep, then you start your day on half a tank. You're still able to drive, but you don't perform as well, and you hit empty a lot sooner in the day than you'd like to.

Think about it. When you haven't gotten a good night's sleep...

Don't you find yourself running late throughout the day?

Isn't it really difficult to pay attention at work?

Doesn't it seem like more of a chore to eat healthy, exercise, and take care of yourself?

Isn't it harder to motivate yourself to do those household chores, like dishes and laundry?

Don't you find yourself snapping at people who might not deserve it?

If you frequently have trouble getting a good night's sleep, here are a few tips specifically geared towards adults with ADD:

1. Allow yourself adequate time to wind down before bed.

I suggest starting with a bedtime routine. In this case, it's easiest to work backwards:

Determine the best time for you to go to sleep each night. Choose a time that will allow you to get a full night's rest. Let's use an example to demonstrate, and say 11:00pm.

Next, take some time to "get ready for bed." That might mean brushing your teeth, getting your clothes ready for the next day, taking medications, or whatever it is that you do before you go to sleep. If these activities take about 15 minutes, then you would begin getting ready for bed at 10:45pm.

Finally, pick a few "wind down" activities that will help you relax and de-stress. This might include taking a bath, reading, meditating, journaling, or even watching television--provided the shows you choose aren't intense. Spend about an hour winding down and allowing your brain to slow down so that it's not racing when you're trying to fall asleep. In the example provided here, you would start winding down around 9:45 or 10:00pm.

Note: Whatever activities you choose to wind down, make sure they don't involve the computer! Nothing will wake up the ADD brain faster than email or the Internet.

2. Create a comfortable sleeping environment for yourself.

This might include adjusting the temperature in your bedroom, switching to ultra-soft sheets, or investing in light-blocking curtains. Adults with ADD tend to be extremely sensitive, and it's amazing how much little things can make a difference when it comes to your sleeping environment.

3. If all else fails, see your doctor.

There are medical options that you can explore with your doctor, such as taking medication or vitamin/herbal supplements, and testing for sleep disorders.

So here's to a good sleep tonight!

Jennifer Koretsky is the Founder of the ADD Management Group, Inc. and the author of Odd One Out: The Maverick's Guide to Adult ADD. Jennifer and her team work with ADD adults who are overwhelmed with everyday life in order to help them simplify, focus, and succeed. For free resources and information on adult ADD, visit http://www.ADDmanagement.com .

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