Sleep Hygiene for ADHD and CFS
Sleep is incredibly important for everyone but if you have ADHD, CFS / ME, Long Covid or Fibromyalgia then it is even more important to have good sleep hygiene. Sleep hygiene isn’t just about how and when you sleep — a lot of it is dependent on how you spend your morning and the daytime waking hours, as well as food and exercise habits. Sleep is one of the biggest topics that come up with my ADHD clients and if you have ADHD, know you are not alone in this.
Help! I can’t sleep at all and I need immediate tips!
Some of the things in this article you can do immediately and see results quickly. However, other elements are about maintaining healthy routines and you will need to consider how you can make permanent changes to your lifestyle and approaches to sleep.
Follow a Morning Routine
Waking up at the same time every day is vital to keep your sleep schedule consistent. If you wake up later on the weekends because you think you can catch up on sleep, then this is something you could consider fixing immediately. Your body cannot catch up on sleep, according to research done by Harvard University. Aim for a regular waking time and bedtime.
Make sure you eat a breakfast that is really fuelling your body. Most breakfast cereals are packed full of additives or sugar. Additives are not good for nourishing your body and sugar will spike your blood sugar levels, later causing energy crashes. I aim to eat something that has protein and is healthy. My go-to breakfast choices fuel my body until lunchtime so that I don’t get the mid-morning crash. These are:
porridge with oat milk, topped with banana, berries and nuts
boiled eggs with oatcakes to dip
overnight oats with coconut yogurt, berries, fruit, nuts and chia seeds.
Get outside for some morning sun or use an SAD lamp whilst eating your breakfast. Exposure to sunlight is vital for your circadian rhythm which helps you sleep. If you have a garden with a table where you can eat your breakfast or a patio or lawn to do some yoga, this would be a fabulous way to get sunlight early.
Gentle exercise, outdoors if possible, is great for helping aid good quality sleep and avoiding conditions like sleep apnea. So take a daily walk to the supermarket or do some yoga in the garden or a park if you are able. If your mobility is currently poor, it is essential to start small, so just sitting outside can be a good starting point if walking is too fatiguing for you right now. Be sure to talk to a medical professional to make sure they agree the exercise you have in mind is right for you.
Cut down on caffeine after breakfast. If you feel you need a cup of coffee or tea with breakfast, then try to make that the only one and switch to only drinking decaf options and glasses of water after breakfast. Try to be aware if you’re consuming lots of caffeine to counteract your lack of sleep. As a stimulant, it can keep you up later and leave you wired. In terms of ADHD, everyone reacts differently and there have been some studies on ADHD and caffeine recently that you might wish to read more about.
Mental health time - you might like to dedicate some time in the morning to meditation, affirmations, journalling, gratitude journalling or reading. By prioritising your personal development and wellbeing you can start the day off positively.
For insights into my morning and evening routine and how they have helped me, check out my previous blog post!
Create a Healthy Lifestyle
Quit smoking: smoking is connected with numerous sleeping problems as nicotine stimulates the body in ways that disrupt sleep. Quitting smoking is something that could be prioritised for numerous reasons if you want to improve your overall health and wellbeing. Contact your GP to get help with quiting safely.
Making sleep your biggest priority is important to improve your energy levels may seem boring and not as urgent as work or school deadlines, household chores, family time or eating, but it’s vital to view sleep as a key priority.
Gradually bring your bedtime forwards. Aim to go to bed 90 to 120 minutes earlier eventually and try to go to bed about 15-30 minutes earlier every night until you find your optimum bedtime. An ideal bedtime is between 9:30pm and 10:45pm.
Realise that you are not naturally a “night owl” and that it is actually your environment that is sending the wrong signs to your body to stay awake. With huge amounts of backlit screens, artificial lighting at home, street lamps, light pollution, etc, our bodies are being thrown off by the signals our environment is sending it to stay awake. So avoid using screens and harsh or bright home lighting for two hours before bed.
Don’t nap if possible - but do rest! Napping during the day can disrupt your sleep at night. Instead try supported restful meditation, laying down with your eyes closed. If you absolutely have to nap, keep it to under 15 minutes. Resting doesn’t include activities such as watching TV, scrolling through social media or reading a book. These actually count as leisure activities!
Drinking plenty of water throughout the day flushes out toxins and allows our body to be hydrated and better rested! Try sparkling water or add fruits or cold water infusions if plain tap water seems borning.
Avoid late dinners and drinking alcohol. I try to eat dinner in the middle of the day (12:30pm-2pm) and eat a light meal about 3-4 hours before bed. Alcohol may make it easier to fall asleep, but disrupts your sleep overall, so it’s best to avoid it.
Follow a Bedtime Routine
“Shut down” your home. Spending 10-20 minutes organising your home each evening can make it easier to manage your space and mean you wake up to an organised environment, which can help if you tell yourself you are not a “morning person.” This can include: loading the dishwasher, clearing surfaces such as kitchen sides, tables and desks. Make sure electronics stay out of the bedroom as much as possible by charging your phone elsewhere and by using a traditional alarm clock.
Prepare for tomorrow. Tidying up your workspace and creating a to do list for the working next day so that you don’t ruminate on things that you haven’t yet done. Lay out your clothes, fill your water bottle and make your lunch for the next day, so that you have less to remember for tomorrow.
Have a bedtime routine that happens in the same order each night. So make sure you are always putting on your nightwear and brushing your teeth, before you read your book and turning out the lights. If you do the same things in the same order at roughly the same time every day, it will become automatic with time and need less thinking about.
Spend 30 minutes relaxing by: reading, listening to nature sounds or soft music, doing some yoga or light stretching, a gratitude practice or doing meditation, breathing exercises or relaxation exercises. Try different methods to find what is best for you.
For insights into my morning and evening routine and how they have helped me, check out my previous blog post!
Create An Ideal Bedroom
Everyone would struggle to fall asleep in a bedroom that is cluttered, too hot/cold, bright, noisy and dirty. Your environment is vital to creating good sleep hygiene. So set aside a day to prioritise your bedroom by decluttering, cleaning and organising your space and making sure you have the right environment for good sleep. Here are some tips:
Only use your bedroom for sleep, sex and getting dressed. Do not work or eat in there, have the cat’s litter tray in there or store all your clutter in there — try to see it as a space to relax and rest.
Declutter and clean your room if you have piles of laundry, unread books, paperwork or clutter lying around, this is not going to provide a calming environment and it can mean more dust and dust mites in your sleeping environment. Changing the sheets can help to make you feel more cosy and I know I always sleep more deeply when I have fresh bedding! Get rid of anything you don’t use and make this place feel like you want to be in there!
A comfortable mattress, orthapedic pillow and high quality bedding should be a priority and can help with getting comfortable and reducing restlessness. Try different combinations of bedding set ups - for example use a flat sheet under your duvet for an extra-soft layer, try a heated blanket, knee pillows etc.
Ensure the room is a comfortable temperature. Think about if you need thermal blinds to keep the room cool in summer and warm in winter, a fan or a/c, hot water bottles or an electric blanket.
Blackout any light and reduce noise. Even the smallest amount of light from appliances, electronics or street lights can tell your brain it is not time to sleep! I use blackout blinds. But, an eye mask, heavy curtains or removing electronics from your room also works. For noise reduction, I use Loop Earplugs as they stay in the ear without falling out when you are asleep and I normally find the pressure from earplugs too much on my ears but they feel very soft so I can wear them when I sleep.
Make sure your room is a relaxing place by decorating using neutral and calming colours instead of bright colours or colours that spike anxiety, such as red. You can also spray sheets with lavender spray or use an essential oil defuser to create a relaxing environment. The more inviting your bedroom, the more likely you are to want to go to bed. Are you excited to be going into your bedroom each evening?
If you are needing support with creating better routines, decluttering your home or improving your wellbeing, feel free to book a discovery session to explore some coaching!
This web site is provided for informational purposes only and does not constitute providing medical advice or professional services. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before making changes. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
