Having Difficulty Sleeping? Sleep Deprivation Solutions for Adults With ADHD
Do you have trouble getting to bed on time? Is there something that always tempts you to stay awake? This can directly affect your days ahead drastically, perhaps with your job, your relationship with your colleagues, overreacting to situations and many others. Compared to a normal individual, people with Attention Deficit Hyperactivity Deficiency have to be extra mindful with their sleep cycle as they require more sleep. Research indicates that 75% of children and adults face difficulty sleeping at night. In fact, according to a study published in Journal of Attention Disorder, poor sleep cycle has a detrimental effect on attention functioning among ADHD children and adults. This blog is going to describe key sleep deprivation solutions that can help adults in maintaining a healthy sleep cycle, and to address the connection between ADHD and sleep problems.
Get consistent sleep
If you are sleep deprived, sleeping for long hours during the weekends may not be very helpful. In fact, vacillating between fewer sleep hours and over-sleeping during the weekends causes sleep/wake dysregulation. With a sleep imbalance cycle, your body is not aware or alert of the downshift caused. It may take only a week or two to set the clock right.
Ideally, every individual should get at least 8 hours of sleep every day. A night of 5 hours is manageable if you have gotten at least 7 hours in the previous nights since the benefits of sleep are cumulative. So, give yourself some credit for the progress you are making regardless of how you slept earlier, make it a good one tonight!
Set a fixed bedtime
You may notice that people who adhere to a poor sleep routine, will not have a fixed bedtime. For many, it could vary from 10 p.m. to 2 a.m. or even later! Although bedtimes can vary within an hour or so, it cannot be very vague as it makes it difficult to manage the day ahead. To make it easier, follow your bedtime as you would do for a work deadline. Always count time backwards from the time you plan your evening in order to follow it.
Identify the obstacles
Every time you identify yourself in a situation where you have had a poor sleep cycle throughout the week or the past couple of days, analyze the reason behind this. Is it because you are absorbed in social media or too involved watching a Netflix show? There could be several reasons for this, including staying late at work or having trouble sleeping due to personal stress. If so, try thinking about alternative ways to complete the tasks that are hindering your sleep cycle or talk to someone who could possibly help you find an effective solution.
We at Evolve Brain Training also specialize in providing a permanent solution to both reviving your sleep cycle and also dealing with ADHD. We use a NASA patented method known as Neurofeedback therapy that is a non-invasive and drug-free approach to curing ADHD and sleep disorders. If you are interested to know more, feel free to contact us at +971 4 589 6983.
Dr. Upasana Gala is the founder and CEO of Evolve Brain Training, a Neurofeedback-centered institute that focuses on using non-invasive brain training techniques to maximize the brain's true potential.