Sleep Hygiene: What Is It?

For some, the term "sleep hygiene" might sound unfamiliar, while others may know of it but haven't fully grasped its importance. Sleep hygiene doesn't involve personal cleanliness practices—though those are essential too! Instead, it refers to establishing a soothing bedtime routine that can help you drift off to sleep as peacefully as a baby. Numerous studies highlight its significance, and let’s be honest, we could all benefit from more restful nights and fewer hours spent staring at the ceiling.

The ADHD Sleep Hygiene Countdown

#10: Set a Sleep Schedule

Establishing a regular bedtime is crucial, even on weekends. Just like peanut butter pairs perfectly with jelly, your ADHD brain thrives on routine. Aim for 8 to 9 hours of sleep each night to function optimally the following day. Stick to this schedule for at least two months to help regulate your body’s circadian rhythm.

#9: Sleep Only When Tired

This may seem obvious, but it’s vital to only lie down when you feel genuinely sleepy. Avoid getting into bed if you’re not feeling the yawns coming on.

#8: Get Up and Reset

If you find yourself tossing and turning for over 20 minutes, rise and engage in a calming activity until you feel drowsy again. Try sitting quietly in a dimly lit space or reading something dull, steering clear of anything that might invigorate your mind.

#7: Say No to Caffeine

Avoid caffeine in the late afternoon; your future self will appreciate this choice when it comes to your sleep quality.

#6: Limit Alcohol Intake

Refrain from drinking alcohol too close to bedtime as it can disrupt your sleep cycle. Prioritize smoother Zzz’s.

#5: Keep the Bed for Sleeping

Reserve your bed for sleep, intimacy, and cuddling. Try to avoid activities such as paying bills or binge-watching shows in bed, even though those temptations are strong!

#4: Skip Daytime Naps

Napping during the day can disrupt your nighttime sleep patterns. Aim to save those snoozes for when the sun goes down.

#3: Create a Pre-Sleep Ritual

Develop a calming routine before bed that might include stretching or sipping herbal tea. Make it a personal ritual that signals to your body it’s time to wind down.

#2: Enjoy a Warm Bath

Taking a warm bath before bed can help you feel relaxed and ready to drift into sleep.

#1: Don’t Watch the Clock

Constantly checking the time can heighten anxiety and disrupt your ability to fall asleep. Cover the clock or place it out of sight to avoid this habit.

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Bonus Tips for the Sleep-Deprived

• Stay Active: Engage in physical activity during the day to promote better sleep, but avoid intense workouts right before bedtime.
• Mind Your Diet: Eat balanced meals—not too heavy, not too light—like Goldilocks, you want it just right.
• Maintain a Cool Environment: Keep your bedroom cool and cozy, transforming it into your personal sleep sanctuary.
• Stick to a Routine: Consistency is key; maintaining a daily routine can act as a natural lullaby for your body.

Photo by Pixabay on Pexel.com

In conclusion, my fellow ADHD explorers, here’s a countdown to improved sleep, sprinkled with humor and empathy. Who’s ready to dream big tonight?

Until next time, may your thoughts be as light as your pillows!

For additional guidance, check out the following videos:

This video provides practical advice on bedtime routines specifically tailored for adults with ADHD, featuring insights from Tracy Otsuka.

Explore the critical relationship between sleep and the ADHD brain with Drs. Nigg and Super, and learn effective strategies for enhancing your sleep quali