Sleep!!!

[Foldout394]

Any advice, other than the obvious well written about stuff, on getting back to sleep if you wake in the night?

[Doodledoodledoo]

the biggest thing for me when I wake up in the night is NOT to look at my phone . The phone is the ultimate sleep killer.

I close my eyes, and focus on relaxing all my muscles especially my face and jaw and then try to just focus on deep slow breathing.

If this doesn’t work I get up and walk around a little, like go to the bathroom get a glass of water, and then go back to bed and try to relax again.

But seriously seriously- no phones, no screens. The minute my phone comes out I’m sunk and I’ll be awake for hours.

[lemonspeaks]

this might sound silly, but I pick a song I know all the words to and sing it to myself in my head over and over until I fall asleep. It’s the only thing that works for me.

[Funnypapers]

Idk what youve read that is obvious so i will risk.it. warm milk and reading something boring for 20 mins or so then lyimg down

[PhillySail]

1. Get out of bed, lying there spiraling in frustrated thought doesn't help. 2. Create a "ritual" I literally go make and drink a cup of sleepy-time tea. The time and task interrupt my brain from whatever is keeping me up. My furry housemates also provide a calming distraction for a few minutes before trying the sleep thing again.. Some nights nothing works but you can't "try harder" to succeed at sleep.

[clearnew]

I saw a lady on TikTok (so take it for what it's worth) say that waking up in the middle of the night and being unable to fall asleep again could have to do with natural sugar spikes and adrenaline etc.

She suggested having a protein snack before bed as a preventative measure.

I know that we ADHD'ers have our own unique challenges with sleep but I thought it's not anything that is going to cost me money so why not give it a try.

I hate the phrase sleep hygiene (for some reason) but I really do think that it's something to consider, despite the fact that I've not done that yet.

[Doodledoodledoo in reply to clearnew]

ugh I also hate the phrase “sleep hygiene!!” I’m so glad you said that! I’ve never really expressed this before, but that term makes me feel like my struggles to relax and to disengage from electronics are dirty and embarrassing, like not showering or washing your hands or something. I consider myself to be a very hygienic person but I struggle with some of the things on the “sleep hygiene” list, which makes me feel ashamed and like I am somehow making my bed dirty, even though it has nothing to do with being dirty. They should really rename that. Terrible name. Thanks for pointing that out.

[Hidden]

Best thing that I have found is to have some sort of white noise (i.e., rain storms or water moving) in the back ground and I sleep with an eye mask. The trouble I had before using these two things together is that once I woke up and saw the light from outside either the windows or the hallway I would wake up. Creating a space that is dark and cool will help you fall asleep and stay asleep longer. Try out various things to see what works for you.

[Mimmy12]

Try topical magnesium. And put your phone on do not disturb. No caffeine after noon.

[noescape111]

a bowl of cereal with milk, works sometimes. Melatonin, valium, trying not to try.