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Sleep is the most important physical factor that affects your ADHD symptoms. 
Here are my top seven ADHD protips for sleep 
THREAD...
1/ 
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
Create morning deadlinesSet 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/ 
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
Use a sleep appUse 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/ 
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.
No phone before bedDon’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/ 
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.
Control your light exposureIncrease 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/ 
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.
Keep your sleep schedule regularOne 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/ 
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.
Buy a weighted blanketWeighted 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/ 
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.
Control the TemperatureKeep 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'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
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
Another great addition to this thread https://twitter.com/ChrisShugart/status/1312134662655934464?s=20
