| How to Sleep Better with Adult ADHD Posted: 27 Apr 2017 05:00 PM PDT Sleep problems are often a part of childhood and adult ADHD. Problems include restlessness, not being able to fall asleep, less "REM" sleep (which can impact long-term memory and coping abilities), and reduced sleep efficiency.[1] If you have ADHD, you may also feel you are more energetic and productive in the evening, which can make it even harder to get to sleep in a timely manner and get enough rest.[2] To get adequate sleep, you should focus on establishing a regular bedtime routine. You should also try to regulate your consumption of food and drink, take appropriate medications and create a relaxing bedroom environment. EditEstablishing a Good Sleep Routine - Stick to a set bedtime every night. You may feel you are most productive or energetic at night, but you are unlikely to improve your sleep quality if you don't establish a regular bedtime. By going to sleep at the same time every night no matter what, you can gradually reset your circadian rhythm and get better rest.[3]
- Shut off electronic devices before bed. Watching movies, playing video games, scrolling through your phone, or working on your laptop before bed can all interfere with your sleep, and the reason is two-fold. Not only are these activities high-arousing, which can make it difficult for your brain to transition into sleep, the devices also emit a stimulating blue light, which suppresses the production of the sleep hormone melatonin. Try to turn off all screens two hours before you go to sleep.[4]
- Do relaxing, routine activities before sleeping. Instead of stimulating activities, you should enjoy very mundane activities in the two hours prior to going to sleep. Try packing your lunch for the next day, folding your laundry, washing dishes, or listening to relaxing music.[5]
- Shower an hour before bedtime. Enjoy a shower or a bath an hour before your bedtime. Bathing will relax your muscles and make it easier to fall asleep.[6]
- Try a relaxing bath with Epsom salts and/or lavender oil.
- Exercise at least three hours prior to bedtime. You should certainly get exercise during the day, since it helps with ADHD symptoms such as restlessness. However, you should avoid getting exercise too close to your bedtime because it may make it hard to fall asleep.[7]
- Try getting exercise first thing in the morning. Exercise can lead to a flood of endorphins and a release of adrenaline, which can give you energy to sustain you throughout the day. Working out too close to bedtime will not give your body adequate time to burn off or use the endorphins and adrenaline before attempting to sleep.
- Practice mindfulness meditation. Engaging in meditation is a common stress-busting strategy, and reducing stress and anxiety before bed might make it easier for you to fall asleep. Find a quiet room in your house. Sit in a comfortable position. Place your hands on your thighs and relax your shoulders. Notice that you are breathing. Place your mind on your breath. If you notice your thoughts drifting, gently return your attention to the feeling of your breath moving into and out of your body. Continue to meditate for as long as you are able.[8]
- Try meditation apps such as Headspace, Buddhify, Shambhala, or Calm.[9]
- Take a meditation course or attend a meditation session with experienced practitioners at a meditation center. You can find a list of meditation centers at the Center for Mindfulness.[10]
- Use a sleep log or activity tracker to monitor your sleep. To get a better sense of when you actually go to bed and how long you actually sleep, you may want to use a sleep log. Keep a pen and sleep log journal beside your bed. Every night, write down the time you go to sleep. Record any time you wake up during the night and the total number of hours you sleep. Alternatively, consider an activity tracker like a FitBit or even an app on your smartphone to track your sleep and help you develop goals for better sleep.[11]
- Use the data you collect to consult with your doctor about appropriate steps to improve your sleep.[12]
- Popular sleep apps include Sleepbot, MotionX and Sleep Cycle. You can get them for iPhone and Android devices.[13]
EditUsing Medications, Food, and Drink to Improve Sleep - Make sure you eat at least four hours prior to bedtime. To avoid having your digestion wake you up in the middle of the night, you should avoid eating large meals before bedtime. Instead, make sure you eat dinner at least four hours prior to bedtime.[14]
- Small snacks are fine but avoid any larger meals prior to bedtime.
- Avoid caffeine. It is best to avoid caffeinated drinks such as coffee, cola or other carbonated soft drinks with caffeine. Instead, enjoy a glass of water or a cup of herbal tea.[15] Remember that some foods, like chocolate, also contain caffeine.
- Avoid medications that have caffeine, such as pain relievers or migraine medication with added caffeine, since these kinds of pills will keep you awake.[16]
- ADHD medications are commonly stimulants, and adding another stimulant (in the form of caffeine) can worsen sleep problems.
- Enjoy a glass of warm milk before bedtime. A soothing glass of warm milk may put you in the mood for sleep. Milk has a natural sedative, also found in turkey, called tryptophan, which can help calm your mind.[17]
- If you are lactose intolerant, you should still avoid milk.
- Try a cup of chamomile tea. Chamomile is a very relaxing herbal tea without caffeine. Make a cup of chamomile tea without any added sugar and enjoy it before falling asleep.[18]
- Chamomile tea is a natural treatment that has been used for insomnia, bowel trouble, migraines, and menstrual cramps.[19]
- Avoid alcohol consumption. You may think that drinking alcohol helps you sleep, since it can make you sleepy or even cause you to pass out. But, as your body metabolizes the alcohol, it is turned into sugar, which can disrupt sleep by increasing restlessness and agitation. It may also cause night sweats. In addition, drinking before bed may lead to multiple bathroom visits throughout the night, since alcohol is a diuretic.[20]
- Consider melatonin supplements. Melatonin is a hormone that contributes to your sleep-wake cycle. It is available over-the-counter in most drugstores and grocery or health food stores. Try taking 1 mg or less about 30 minutes before you want to go to bed.[21]
- Talk to your doctor. You should consult with your doctor about strategies to improve your sleep. Sleep problems have long been associated with ADHD and your doctor should be familiar with recent developments in effective medication as well as related sleep disorders like restless leg syndrome.[22] Ask your doctor:
- "How could I change my routine to improve my sleep?"
- "Are there any sleep tests that might help you figure out what is going on with my sleep?"
- "Are there any medications that I could take to improve my sleep?"
- Ask your doctor about methylphenidate or other medications for sleep. Methylphenidate medication has been found to improve sleep efficiency and restorative effects of sleep in patients with ADHD.[23] However, sleep medications can also be addicting, so they should be used short-term, in conjunction with good sleep hygiene, and as a last resort. Ask your doctor whether methylphenidate or related medications might help you:
- "Do you think methylphenidate would work for me?"
- "What kind of dosage would help with my sleep problems?"
- "Are there any other medications we should consider?"
EditAdjusting your Bedroom Environment - Make the room dark, quiet and free of electronics. You should adjust your bedroom environment so that it gets nice and dark by, for instance, closing the curtains and turning off all the lights. You should also turn off computers, printers, stereo systems, video game consoles and any other electronic devices in the room. The buzz and light of electronic devices can disturb your ability to fall asleep.[24]
- Explore light therapy. Go outside in the morning to get some light in your eyes. In the evening, turn down your lights and close your blinds to block out any artificial light. Experiencing light during the morning and daytime and darkness at night will help to reset your natural rhythm and improve sleep.[25]
- If you live in a place without much light in the winter months, you could try a light box. Use the light box for thirty minutes every morning.
- Use a white noise machine. You may want to experiment with white noise, especially if there is a lot of background noise in your house or neighborhood. White noise can cover up bothersome noises that would otherwise wake you up during the night. Try leaving a fan or a humidifier running during the night. If this doesn't work or is not appropriate for your situation, you could try a white noise machine specifically designed for sleep.[26]
- White noise machines range in price from $20 – $100.[27]
- You can purchase white noise machines online or at home and beauty stores.
- Try aromatherapy. Aromatherapy is an alternative medicine that uses scents from essential oils to treat various conditions. You breath in scents such as lavender, which impacts the system that regulates your mood and emotion. Put a few drops of an essential oil into a humidifier, your bath or an essential oil diffuser. Try one of the following oils that are good for sleep and relaxation:[28]
- Lavender
- Lemon
- Bergamot
- Ylang Ylang
- Sage
- Jasmine
EditSources and Citations
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| How to Edit Videos on Snapchat Posted: 27 Apr 2017 09:00 AM PDT This wikiHow teaches you how to add filters and special effects to videos and how to edit videos posted to your Snapchat Story. EditAdding Special Effects - Open Snapchat. It's the yellow icon with a white ghost.
- Tap and hold the large circle icon to take a video. Videos can last up to 10 seconds.
- Release your finger when your video is complete.
- Swipe right or left to add special effects.
- If you haven't turned on filters, tap Enable Filters to access the special effects.
- The snail plays your video in slow motion, while the rabbit speeds it up.
- The three backwards arrows plays your video in reverse.
- Some filters change the color or brightness of the screen.
- Other filters add effects such as your current speed, location, or time.
- Hold one finger down and swipe another to combine filters.
- Some filters, such as the snail and rabbit, cannot be combined.
- Tap the "Send" icon. It's the white right-pointing arrow at the bottom right of the screen.
- Tap on a recipient.
- Tap the "Send" icon again.
EditEditing Your Story Video - Swipe left to reveal Stories. Once a Snap has been posted to your Story, you cannot add special effects and filters.
- Tap the icon with three vertically stacked dots. It appears at the top of the screen to the right of your Story, and tapping it reveals all the different Snaps that make up your Story.
- Tap on a Snap within your Story.
- Tap the trash can icon to delete the Snap.
- Tap . Doing so will remove the Snap from your Story.
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| How to Practice Self Care Posted: 27 Apr 2017 01:00 AM PDT Self-care activities can help you cope with stress and improve overall well-being. Practicing self-care is especially important if you have many responsibilities, like going to school, working at a stressful job, or taking care of a loved one. A good deal of practicing self care is learning how to understand your own needs emotionally, physically, and professionally. If you can understand your needs and learn to put yourself first sometimes, you'll be able to better take care of yourself and your other responsibilities. EditPracticing Emotional Self-Care - Manage stress. Make attempts to manage and reduce stress in your life. Sources of stress might include having a lot to do with work, school, or taking care of someone else. Identify what you have control over, which is usually just your reaction to the stress.[1] Practicing relaxation techniques will increase energy, motivation, and productivity. Some simple techniques to reduce stress include:[2]
- Taking 5-30 minutes every morning for quiet time or meditation.
- Using imagery by finding a quiet spot, closing your eyes, and using all of your senses to imagine a deeply relaxing and peaceful scene. Imagine a space that's meaningful and calming for you.
- Trying progressive muscle relaxation, where you alternatively tense and relax the muscles throughout your body.
- Practicing deep breathing.
- Trying tai-chi or yoga.
- Keeping a journal.
- Taking a hot bath or shower.
- Surround yourself with supportive people. Spend time with friends, family, and others who make you feel good about yourself. Choose people who respect your needs and boundaries. Make sure the people you spend time with are considerate, reliable, and supportive of your goals. Avoid people who drain you, belittle you, or stress you out.[3]
- Make time for fun. It's important to make time for fun and leisure, especially when you're stressed. Remember to engage in a variety of things for fun and involve other people. Try one of these ideas:
- Have a date night once a week with your spouse or with your friends.[4]
- Re-read a favorite book.
- Watch a favorite movie.
- Find a hobby to enjoy.
- Listen to peaceful music.
- Buy an adult coloring book.
- Consider counseling. Know when you're feeling overwhelmed and don't be afraid to seek professional help. Needing to talk to somebody doesn't make you broken, it makes you human. Put effort into finding somebody you can trust and connect with. If you're not able to form a relationship with your therapist, the arrangement won't be beneficial. Counseling is beneficial to self-care because it:[5]
- Gives you a safe place to talk and process.
- Helps you deal better with daily stressors and worries.
- Allows you to get an objective opinion.
- Encourages you to live a better life.
- Give yourself affirmations. Encourage and validate yourself by saying something affirming to yourself. Pick a phrase or saying that's positive, personal, powerful, and precise. Some examples you can try:[6]
- "I can do this."
- "I believe in myself."
- "I love and accept myself."
- "I am doing my best."
- "This too shall pass."
EditPracticing Physical Self-Care - Exercise regularly. Moving around does so many great things for you and can be done in the comfort of your own home! Exercise for at least 30 minutes a day, even if it's just in 10-minute intervals. It's okay if you can't exercise every single day, just aim for most days of the week. Choose activities that are fun and interesting for you. Try to do a variety of different activities to keep things interesting. You can:[7]
- Take the dog for a walk.
- Dance in your house.
- Do yard work.
- Join an exercise class at a local gym.
- Stretch or do yoga.
- Eat healthy foods. Eating healthy foods will help keep you energized and your body healthy. When you're busy working or taking care of others, it can be difficult to plan and cook a healthy meal for yourself. Eventually though, the easy foods you tend to grab are going to drain you and leave you feeling unhealthy. Some ways to modify your diet a little to better take care of yourself:[8]
- Eat whole grains.
- Eat more dark green vegetables.
- Eat a variety of fresh or frozen fruit.
- Choose low-fat or fat-free dairy products.
- Try a variety of lean proteins.
- Eat regular meals and snacks.
- Get adequate sleep. Make sure you're getting enough sleep each night. Most people need about 7-9 hours to feel at their best the next day. It can be difficult to take care of your sleep schedule when your stressed, overworked, busy with work or school, or caring for a sick loved one. Try to:
- Set a goal of when you want your bedtime to be and try to stick to it.
- Make sure your bedroom is free of distractions, such as the television.
- Get a sleep and exercise tracker, such as a FitBit, that tracks the quality of your sleep.
- Make your bedroom a peaceful place, with clean linens, comfortable bedding, and soft lighting.
- Monitor your physical health. Another practice of good physical self-care is ensuring you monitor your physical health. When you're sick, take time off work or school. Schedule regular appointments with your doctor. Make sure you're taking any prescriptions consistently and accurately.[9]
- Take time to appreciate every amazing thing your body does. Remember that your body is working to keep you alive, so take care of it well. Pay attention to body sensations and notice spots of attention.
- Take a vacation. Schedule time-off from your responsibilities. Vacations don't necessarily have to be yearly trips to the beach, as those can be stressful and expensive. Vacations can be mini-breaks that you take from stress throughout the week or month. For example, schedule time off just for quiet and relaxation for half an hour every day. Find places inside or outside your home that are comforting to you.[10]
- If you are able to take a trip away from home, plan your vacation so that it's not more work and stress for you. Don't schedule too many activities and over-extend yourself.
- Make time for intimacy. Physical touch is comforting, reassuring, and stress reducing. Hug a friend. Cuddle or hold hands with your partner. Don't neglect your sex life.[11]
EditPracticing Professional Self-Care - Schedule regular breaks. Make sure you take breaks to get up, walk around, and clear your thoughts at work when you're stressed. Don't work through your lunch break. Consider getting up to stretch or talk to coworkers to re-energize yourself. Also take regular breaks to get water.[12]
- Make your workplace comfortable. Try to create a workspace that makes you feel calm, capable, and motivated. This will reduce your stress load and help you feel more productive at work. You can:[13][14]
- Buy plants for your office or cubicle.
- Declutter your desk.
- Make sure your chair is comfortable and adjusted well.
- Wear noise-canceling headphones to give yourself some quiet while working.
- Sit near a window for natural light, which is better than fluorescent lighting.
- Know when to negotiate. To better enjoy your job and reduce your stress load, know when to negotiate and when to ask for help. This will allow you to feel more empowered and less alone at work. Don't be afraid to advocate for yourself for a raise or promotion. Don't be afraid to ask for help from colleagues, superiors, or clients. Seek out opportunities for supervision, consultation, or training.[15]
- Don't take work home with you. In order to keep better work-life balance and reduce stress, try to avoid taking any work home with you. This means avoiding taking physical work home, as well as avoiding thinking about work while you're at home.
- If you work from home, schedule specified times for work-related tasks and don't let them interfere with home tasks. For example, after 5 p.m. make sure you stop checking emails or answering calls for work, even though you may technically be available. Keep a work space at home that's separate from your other spaces.[16]
EditImproving Your Approach to Self-Care - Put your own needs first. It's not selfish to put your own needs first. In fact, you'll be better able to help others when you've been focusing on your own health, both mentally and physically.
- Ask for help when you need it. It can be difficult to ask for or accept help when you need it. Putting up a "tough" front when you're stressed and feeling like you have to take care of everything will only drag you down. Let your friends and family help you.[17] It can be easier to ask for help if you:[18]
- Make a list of things you need help with.
- Avoid weakening your requests, instead be specific.
- Consider the other person's abilities and interests when asking for help.
- Say "no" and set limits with others. Make sure you're not always the one helping everyone else out. You're only human and you can't do it all. Practice saying "no" to more responsibilities and saying "yes" to more opportunities for fun and connection with others.[19]
- Keep in mind not to apologize when you have to say "no." Often times we place far too much stress on ourselves. You don't have to apologize for refusing to take on anything too overwhelming that will compromise your own well being.
- Practice time management. Time management skills are essential to keep you less stressed and more productive. It's important to balance the demands in various areas of your life in order to better care for yourself.[20]
- Make to-do lists.
- Schedule professional and personal activities using a calendar.
- Set precise, realistic, and small goals.
- Stop procrastinating.
- Create a morning ritual and stick to it.
- You may feel guilty about practicing self-care. Try to let it go! It's essential that you think of your own needs in order to feel happy and fulfilled.
EditRelated wikiHows EditSources and Citations
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