Hey all, I have ADHD and insomnia! I’ve tried some things, but, I’m really hoping someone has advice on how to keep a schedule. I always end up slipping around until I have to do some kind of grueling “all-dayer” or something to put myself back on track.
Thoughts? Tricks? Wisdom? I’m all ears.
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Had that exact same thing for the longest time, was essentially forced to do all-dayers if I went to sleep too late one night as from that point onward, I wouldn’t be able to fall asleep any earlier which sucked. Granted, most of the issue was caused by me having poor self control, no real sleep set-in-stone sleep schedule or anything like it (except when school or work required it).
However, I did manage to fix it by making a very simple change, and that is to wake up at the exact same time every single day and do not sleep in. No sleeping in (you can lay in for like 30 mins if you want but avoid closing your eyes or just play music to prevent falling asleep), no “not setting your alarm clock at the weekend to sleep longer”, just choose a single time to base your life on and wake up at that time every single day no matter what (in my case it’s 6 am).
Now, I don’t know your brain chemistry or whatever but for me it worked almost instantaneously.
I have same experience. I would sleep every day a bit later until I got to the point where I would sleep at 6am, spend the whole day feeling like a zombie, then sleep early and repeat.
For the past year, I am trying to wake up every day at 8am, it kinda works. I still occasionally get out of schedule but within a few days I am able to get back to the routine.
Another thing that has helped is falling asleep to a streamer video. I watch everynight a trackmania video and it helps me fall asleep.
This is a great topic! How’s your sleep hygiene?. Half way down are some tips.
I have insomnia so they main thing I do is not look at screens from an hour or 2 before bed. I make sure I can’t see the time, self talk any stressors of the day so I process it and don’t look at my phone or tablet again.
I then watch easy sitcoms and dont go to bed till I’m nodding off. have a herbal roll on I made myself (2 drops each of geranium, ylang ylang and bergamot in 10ml carrier oil). I use that when I get in bed.
Im rigid about the routine. The time may change but the routine never does!
After having chronic insomnia from my literal earliest memories, I can assure you that you already know all the “tricks” if you’ve done any research at all. There are no real tricks for chronic insomnia, only lifestyle changes which help over the long term. I so desperately wish it wasn’t the case, but you need good physical and mental health to have good sleep. Sleep apnea can be fixed pretty quickly if that’s the problem, otherwise therapy, exercise, and sunshine for a year or two is your best bet.
Smart lights did wonders for me! Specifically having them slowly turn on to wake me up without alarms has been very nice. Provided I went to bed early enough it makes waking up very gentle and automatic. I only still use alarms just in case the light somehow doesn’t wake me
Edit: ah, but that might not help with falling asleep, but might help you maintain your schedule in the long run. Having automation turn your lights off when you’re supposed to go to sleep might do something, so long as you are also good at not looking at bright screens prior to going to bed.
NOT melatonin. A recent article I read said melatonin supplements do fuck all for you. Take unisom/zzzquil.
Melatonin, a calendar reminder, and lights on an automatic timer. It’s not perfect but it sends a visual cue, and audio cue to take a pill. Set it for about 30min before you want your bedtime.
Be careful with melatonin though, too much can have bad effects such as depression. We took some melatonin gummies and the stated maximum dose made us feel depressed the next day.
