It's no secret that people with adhd often have sleep issues. I certainly do. I'm curious what bedtime routine helps others sleep. My partner likes to read a boring book before bed, but I struggle to read books unless they are engaging. Any suggestions would be greatly appreciated :)

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[–] Nemo@midwest.social 5 points 4 months ago

I fall asleep when my exhaustion overwhelms my anxiety; I get up when my anxiety overwhelms my exhaustion.

[–] PineRune@lemmy.world 2 points 4 months ago (1 children)

I used to take a double-shot of Nyquil before when I should be going to bed just so I could get to sleep at a decent time.

[–] NocturnalMorning@lemmy.world 2 points 4 months ago* (last edited 4 months ago)

omg, I was doing that when I got sick a few weeks ago, and I realized I was going to bed at a normal time no matter what I was doing. Did it once after I was better. Definitely not a great habit.

[–] eya@lemmy.dbzer0.com 2 points 4 months ago* (last edited 4 months ago)

Step 1: Go to bed at 22:00

Step 2: ?????

Step 3: Fall asleep at 04:00

[–] Madeyro@lemmy.dbzer0.com 1 points 4 months ago (1 children)

Getting to bed with my wife. Laying with dimmed lights for a while and then pretending to sleep together. Whenever my wife is not home and I sleep alone I tend to prolong my time on phone and then have difficulty falling asleep.

[–] NocturnalMorning@lemmy.world 0 points 4 months ago (1 children)

Ohh that's a good one. Maybe I'll try that.

[–] Noodle07@lemmy.world 2 points 4 months ago (1 children)

We're going to need a big bed if we all try to sleep with his wife together 🤔

[–] NocturnalMorning@lemmy.world 1 points 4 months ago

Made me chuckle, I meant my wife, haha.

[–] lzbz@programming.dev 1 points 4 months ago (1 children)

I'm still baffled by it, but a couple of years ago I found a switch in my brain and now I rarely have issues falling asleep anymore. I think the most important thing for me is not to constantly ask myself why I'm failing at such a seemingly simple task, but rather work around my natural instincts and try to support them as best I can.

If I go to bed early, because I have to get up early, I start spiralling and fall asleep way later, so I try to only go to bed whenever I'm tired. If I end up sleping too little I take one or two 20 minute naps (I try to never exceed 20, it would make me even more tired).

Another factor is probably how long I sleep. I always assumed I wanted to sleep long, because getting up sucks. But at some point I realised, that my first 'sorta-awake' moment is the perfect moment to get up and have energy for the day and get tired at the proper time. This moment comes at around 6 hours for me. I still struggle with this a lot though.

[–] BearOfaTime@lemm.ee 1 points 4 months ago

That "sorta wakeup" moment is what apps like Sleep As Android take advantage of. It recognizes based on motion(?) that you've reached a specific sleep phase and wakes you then.

[–] hayes_@sh.itjust.works 1 points 4 months ago

An hour of exercise about 5 hours earlier

[–] Noodle07@lemmy.world 1 points 4 months ago (2 children)

Honestly? Ritalin

Since I started taking it I'm way more tired in the evening and don't struggle to fall asleep 🤷

[–] NocturnalMorning@lemmy.world 1 points 4 months ago (1 children)

I haven't had a lot of luck with adhd meds. I'm really sensitive to meds unfortunately.

[–] Noodle07@lemmy.world 1 points 4 months ago

Awh sorry to hear that, hope you found ways to cope with it ♥️

[–] jol@discuss.tchncs.de 1 points 4 months ago

My personal theory is that stimulants can help your brain stop working in overdrive and focus on one thing and, while they don't make me sleepy per se, it helps me fall asleep. But it doesn't always work and can also disrupt my sleep.

[–] jeffw@lemmy.world 0 points 4 months ago* (last edited 4 months ago) (1 children)

Drugs

Edit: to clarify, I mean prescription stuff. But whatever floats your boat

[–] NocturnalMorning@lemmy.world 0 points 4 months ago (1 children)

I use melatonin, but that usually gives me insomnia after a while when I try to not use it.

[–] jeffw@lemmy.world 1 points 4 months ago

Melatonin is probably one of the most misunderstood and misused supplements out there