Jun 21
Normally (and ironically) there’s nothing that makes me fall asleep faster than talking about proper sleep hygiene. However, the more I learn about sleep’s impact on our overall health and our ADHD symptoms specifically, the more I realize how crucial it is for ADHDers to make good sleep a priority. Most of us know what we should be doing to get better sleep--keeping a consistent sleep schedule, no naps during the day, no technology at least an hour before bed--but actually putting these habits into action is easier said than done, especially when our ADHD is fighting us every step of the way.
In this episode I cover not only the latest research behind why sleep is so important to our functioning and learning, but I also provide some concrete sleep strategies that are geared toward the ADHD brain, such as connecting positive emotion with getting into bed on time. Like all things ADHD, once we know why we’re struggling with these habits we can start to find workarounds and implement sustainable systems that allow us to be successful.
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"All you have to do is just talk to anyone with ADHD, there’s always some problem related to sleep. We can struggle with falling asleep, many of us are night owls, some of us are even more energetic and active at night--I often call us vampires."
- Tracy Otsuka
"We have to recognize that the only reason we’re doing what we’re doing--doomscrolling on Twitter or watching Love Island--instead of going to bed, is to avert boredom, but it’s time spent that adds nothing positive to our life."
- Tracy Otsuka
"When you’re trying to sleep you’re still going to experience that hyperactivity, that restlessness, it’s still there, it doesn’t matter if it’s the morning or if it’s the night. You jump into bed, everything is quiet, there’s no one to disturb you, and there you are alone with your thoughts."
- Tracy Otsuka
- Tracy describes her experience of living in "the land of woohoo," a place where she can accomplish tasks effortlessly and without time constraints.
- Tracy struggles with falling asleep and staying asleep due to hyperactivity of her mind and restlessness.
- Tracy struggles with staying up late to procrastinate and avoid going to bed, feeling that sleep is a waste of time.
[23:17 - 38:13] Circadian Rhythms, Sleep, and Learning
- Tracy follows sleep hygiene rule #4 by avoiding caffeine after 4 PM to prevent alertness and midnight awakenings.
- Tracy recommends exposure to early morning sunlight (2-10 minutes) to set the circadian clock, as it's the most effective for regulating the body's internal clock.
- Tracy's morning exercise routine has improved their circadian clock and wakefulness, making it easier to get up in the morning.
- Tracy recommends the video series available on Coursera as a valuable resource for anyone looking to improve their learning abilities.
- Tracy suggests pausing to remember intentions as a way to improve mental health.
- Tracy emphasizes the importance of going to bed early to feel rested and ready for the day, and celebrates small victories like getting to bed before midnight to experience positive emotions and reinforce good habits.
