Lateness and Sleep Aids

[Purplerose13]

Hi - I'm brand new to the forum and this is actually my very first post. Like many folks with ADHD/executive dysfunction, I have struggled with chronic tardiness. It's the worst first thing in the morning when my drowsy night-owl brain is convinced that I need way less time to get to work.

I believe I have streamlined my morning routine and alarms as much as possible, so my next tactic is to try to get to sleep earlier. I've limited caffeine and dropped it entirely after about 1pm. I have alarms to remind me to get ready for bed. I have started taking melatonin at night. I have not been able to break myself from screens at night, but that is an ongoing battle. Regardless, it's like my brain finally turns on at 9:30 or 10 pm at night. I do have a Xanax prescription (as needed for panic attacks), and will take that when I am absolutely desperate.

So my question is: Has anyone with similar issues tried out prescription (or even OTC) sleep aids? Was it successful or no? I'm a bit concerned that this is just a band-aid on the issue and I don't love the idea of pairing a morning stimulant and an evening sedative to chemically manipulate my sleep cycle, but I really need to get a handle on this.

[BlessedLady]

Exercise helps with sleep. That does not necessarily mean going to the gym or doing workout routines. Walking for 30-45 minutes can be a big help with sleep. There are countless exercises that can be done at home without expensive equipment. .

Keep a diary of what you eat and drink and the time of day, what you are doing even if it is routine, anything you do in addition to your regular routine. Pay attention to the days you do extra things and how you sleep that night and get up the next morning. It usually takes a little time for your body to adjust to additional activity so you are not tired the next day.

Drugs like Xanax make it hard to wake up in the morning. They also interfere with how effective ADHD medications are.

[lemonspeaks]

I find laying in bed and reading a book helps me a lot.

[narielofdoriath]

Hey, I still struggle with the same problem... however, sometimes progressive muscle relaxation helps me a lot (you can find loads of guided ones on youtube). Or gentle night time yoga, this one helped me the best so far: youtube.com/watch?v=txasA5f...(Not working as expected?) (but there are also loads of others out there :D)

[Newbiedoo]

Hi, this is something I've struggled with too, and finally met with a 'sleep doctor' who helped immensely by putting me on a regimented sleep schedule. For me- 12am-7:30am no exception. The number of hours may vary person to person, same as the timing. But I was shocked to discover the regularity helped with sleepiness and also sleeping through the night. The idea is that if you can follow the schedule 2 weeks (really really difficult!) . your sleep will improve 80%. It did for me. If I didn't want to go to bed that was fine as long as I got up- if I couldn't sleep that was fine as long as I got up. Recommended either walk outside at wakening or sit in front of sun lamp to shift circadian rhythm. If you're feeling motivated and can afford to be a little sleepy for a week or two, try this (log your sleeping hours when you do, also caffeine and any sleep aid. Mark any hours awake in bed.) Also- discovered many years ago, if you really really want to wake up, put the alarm a walk from the bed, really loud, and DON"T get back in! Also revolutionary for me..

[NYCmom2]

a low dose CBD/CBC makes most people drowsy

[BlessedLady]

I have read several articles that suggest there is a link between some sleeping disorders and ADHD. If you think about it, it makes sense. Every person I have known that was diagnosed with ADHD, adults and children, have had problems with waking up in the morning. Many with ADHD set their alarms, take their ADHD medicine, go back to sleep and wait for their second alarm to go off 30-45 minutes later and get up. That is the only way they can get up early in the morning.

[TexasTripletMom]

I just started taking Trazadone at night; she said it would help me GET to sleep, 'cause I would STAY asleep once there. IIt doesn't MAKE me sleepy, but once I lay down & relax, it helps a lot. tried Balsomra (?) which supposedly works on shutting down the "stay awake" process(es) vs ramping up the "sleepiness" process(es) [w/associated grogginess.

I also started on a C-Pap (surprised I needed it!) I'm much more able to 'pop' awake the mornings I've had it on. Found the more rhythmic breathing & white noise factors are pluses.

I, too, have been making a concerted effort to READ at night; less screen time helps. Maybe a night-time screen fast plus accountability partner would be worth a try?

After 5+years of Concerta, my replacement Dr. yanked me off them last May. After slowly unraveling since, I finally found a psych NP w/an attending that will prescribe them again, after cardiac clearance (yay!) Started earlier this week.

NOW I have to UNdo the bad habits that've crept in.

My husband gives me Concerta between 4-6:30, depending on cats, bladder, etc. THAT def. Contributes to waking up better.

I wouldn't be as successful w/o him doing that - I'd wake to an alarm & wonder what it was for!

You didn't mention this, but I realized that I didn't count all the time it REALLY took to get to work, so I was chronically late. Finally figured out I had to look at my DOOR to DESK time - including gathering my stuff, getting car out of garage, traffic, stop light, finding parking, walking to building, catching elevator, etc.

Now, (not working & almost 30yrs later), I put my APPT time in the "title", & the calendar event time is when I need to LEAVE! I'm in No Texas, & often having to drive into Dallas, & forget to add in the traffic etc time while checking to see if that appt time works.

How you find some value in all the responses; I'm still struggling, & I'm 61 yrs old!

[STEM_Dad]

If you find that intrusive thoughts or a restless mind are the problem, then maybe white noise (sleep sounds) will help. This is what I started using at a time in my life that I had the most trouble falling asleep and staying asleep.

For most of my life, I didn't have sleep issues. Then, a lot of stress entered my life, and from that developed severe anxiety. Unfortunately, I didn't seek help until after I'd been in that stressful state for 3 years, and had been struggling with intrusive thoughts keeping me awake, nightmares waking me up, then intrusive thoughts keeping me from falling asleep again.

I've also found OTC sleep aids to help. Melatonin does help me, but I've found out that GABA helps me even more. I didn't understand how GABA works until I listened to a Huberman Lab podcast which explained how there are a neurotransmitter which activates neuron signal transmission (glutamate), and deactivate them (GABA). --- Most of the evidence that GABA helps with sleep is anecdotal. But it's worked for me. However, also anecdotally, GABA or melatonin give some people weird dreams.

(At less stressful times in my life, just herbal tea or warm milk, or a little reading were enough to get me sleepy.)

-----

I'm having trouble falling back asleep tonight. My daughter had a nightmare, and woke me up to comfort her. Now, she's sleeping peacefully again, but it's been an hour and I can't get my brain to settle... So I'm going to try some herbal tea and white noise in combination.

[STEM_Dad in reply to STEM_Dad]

Oh, and I've found that mindfulness meditation also helps a lot... With stress management, and with settling my mind for sleep.

I've gotten out of practice, and almost forgot how helpful it is.

Mindfulness is also proven to help with ADHD, in general. Cognitive Behavioral Therapy is something which has also helped me, and I've found it to be quite like mindfulness, too.

A mindfulness routine, or a bit of yoga or tai chi, might be able to help with settling down in the evening, and/or waking the body up in the morning. (I've been meaning to try this. Getting into a routine is hard for me, but I think it will pay off if I can do so.)