https://abs.twimg.com/emoji/v2/... draggable="false" alt="🛑" title="Stop sign" aria-label="Emoji: Stop sign"> Stop scrolling through Twitter before bed https://abs.twimg.com/emoji/v2/... draggable="false" alt="🛑" title="Stop sign" aria-label="Emoji: Stop sign">

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🛌" title="Übernachtungsmöglichkeit" aria-label="Emoji: Übernachtungsmöglichkeit"> Sleep is the most important physical factor that affects your ADHD symptoms.

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🗒" title="Spiralblock" aria-label="Emoji: Spiralblock"> Here are my top seven ADHD protips for sleep https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

THREAD...

1/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="🌄" title="Sonnenaufgang über den Bergen" aria-label="Emoji: Sonnenaufgang über den Bergen"> Create morning deadlines

Set up an artificial deadline in the morning that forces you to get to bed early.

I started by scheduling meetings early in the morning.

Now I have an artificial deadline to get to my "work environment" by 9 AM

2/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="💤" title="Schlafsymbol" aria-label="Emoji: Schlafsymbol"> Use a sleep app

Use a sleep app with complex alarms and notifications

The sleep app should have:

- Friction (e.g. solve 3x math questions to turn off)
- Strict and annoying bedtime notifications that notify you when to get to bed.

I use "Sleep As" on Android

3/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="📵" title="Handys verboten" aria-label="Emoji: Handys verboten"> No phone before bed

Don’t use your phone 30-60 minutes before bed. Put your charger on the other side of the room.

I like reading before bed, so I’ll read something mildly interesting on my Kindle for 10-15 minutes instead of using my phone.

4/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="💡" title="Elektrische Glühbirne" aria-label="Emoji: Elektrische Glühbirne"> Control your light exposure

Increase your melatonin exposure by:

- Using blue light filters on your phone and laptop.

- Making your room completely dark and/or using a sleep mask.

5/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="⏱" title="Stoppuhr" aria-label="Emoji: Stoppuhr"> Keep your sleep schedule regular

One of the biggest contributors to my ADHD symptoms.

Keep your sleep and wake-up times consistent.

Avoid things like alcohol and caffeine that can mess up your sleep schedule.

6/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="🏋" title="Person lifting weights" aria-label="Emoji: Person lifting weights"> Buy a weighted blanket

Weighted blankets make it easier to fall asleep and they improve your sleep quality.

Great for people that have issues with restlessness or anxiety before bed.

7/ https://abs.twimg.com/emoji/v2/... draggable="false" alt="🌡" title="Thermometer" aria-label="Emoji: Thermometer"> Control the Temperature

Keep your sleep environment cool.

The optimal temperature for sleep is 60-67 °F (15 -19 °C).

Lots of folk have seen success with a "chiliPAD" that controls the temperature of their bed.

And that& #39;s all for this week folks.

I break down how I implement each of these tips in the full article below https://beatadhd.substack.com/p/-top-7-adhd-tips-for-sleep-?r=7kchu&utm_campaign=post&utm_medium=web&utm_source=copy">https://beatadhd.substack.com/p/-top-7-...

Another great addition to this thread https://twitter.com/ChrisShugart/status/1312134662655934464?s=20">https://twitter.com/ChrisShug...