Take Breaks
When you are doing something you really enjoy, you may hyperfocus or have laser-sharp attention. You may forget to eat or even to go to the bathroom. It is important that you take breaks, even if your brain wants to keep going. Set a timer thirty minutes, then take a fifteen-minute break, and repeat. During your breaks, get up and move around. One of the best things you can do is go outside for a change of scenery and some fresh air.
Taking a break also means giving yourself a break. Remember, there is only so much in life that you have control over. It is also important to forgive yourself for any past difficulties or mistakes you may have made. You now have a new beginning ahead of you.
Practice Good Sleep Habits
Sleep is your body's built-in healer. If you don't get enough of it, it can be even more difficult for you to focus and keep your emotions in check. If you have ADD, you may have had sleep difficulties since childhood and not even know what it is like to get a good night's rest. People with ADD tend to have more problems with insomnia, have more difficulties falling asleep, and have a delayed onset of a brain chemical called melatonin that regulates the body's sleep-wake cycle. If insomnia is a problem for you, seek an evaluation from your doctor or a sleep specialist. Medications, supplements, stress-reduction techniques, and exercise may help you get enough sleep. Adult Adhd Insomnia
Try to get at least eight hours of sleep a night. At least an hour before you go to bed, start to unwind by turning off the television and computer. Electronics can keep the ADD brain jazzed up, so it is best to just turn them off. Switch to a relaxing activity, like reading a book or listening to soothing music. This will help you unwind and get into sleep mode. Having a relaxing environment can really help you get a good night's rest. Invest in some earplugs, keep your bedroom dark, and ban the television from your bedroom.
KNOW YOUR BODY CLOCK
Many people with ADD are night owls - they prefer to be awake during night hours and to sleep during the day. If you are a night owl, it is best to find a career that fits these hours, If this is not possible, try to find a career where you have flexible work hours, so you can arrive later in the morning.
In order to stay on a steady "clock," try to get up every day as close to your usual waking time as possible; even on weekends. The more you can stick to your usual waking time, the easier it will be to adjust when Monday rolls around. Adult Adhd Insomnia
SLEEP DISORDERS
In addition to insomnia, people with ADD tend to have difficulty with teeth grinding and sleep apnea. Some people with ADD grind their teeth (bruxism) while they are sleeping or when they are stressed or focusing. If bruxism goes untreated, it can lead to broken, worn down, or sensitive teeth. It can also result in jaw muscle pain and headaches. If you tend to grind your teeth, you can have your dentist fit you for a mouth guard that you wear at night.
Sleep apnea is a serious sleep disorder that can result in even more problems paying attention than usual. During a sleep apnea episode, your airway becomes blocked by the soft tissue in the back of your throat. Some people completely stop breathing (in which case we call it apnea) for many seconds, and others have moments where their oxygen levels are so low that their quality of sleep is significantly compromised (which we call hypopnea).
Common symptoms of sleep apnea include snoring and waking up still feeling fatigued. Even if you do not fully wake up during the night, your brain may still not be getting the sleep it needs. A test in a sleep lab can help determine if you are experiencing sleep apnea - see your doctor for more information. The treatment for sleep apnea is a CPAP (continuous positive airway pressure) device, a breathing appliance you use at night.
Increase Your Amount of Exercise
Exercise not only helps decrease ADD symptoms - it can also help ease feelings of depression and anxiety. As you read previously, people with ADD have a low level of the brain chemical dopamine. Exercising can raise your dopamine level, thereby improving your ability to focus. Exercising first thing in the morning can help you get the maximum benefits of this dopamine boost throughout the day. Just exercising for a minimum of thirty minutes a day, three times a week can help you feel more focused and rested overall. Before starting an exercise program, talk to your doctor.
You may be wondering how you are supposed to start exercising if you've never done it before. Here are a few things to keep in mind as you begin:
- It is important that you have a varied exercise plan. Doing the same activity over and over will just bore you.
- Do activities that are within your ability level, even if you tend to jump into things with 150 percent effort. If you've never really exercised before, it's better to start out by walking around the block than to go rock climbing. Overexertion can lead to injury or even accidents.
- A great motivator is finding an exercise partner. You can ask a friend to join you for a walk, and there are also websites where you can find an exercise partner based on your location, ability level, and preferred activities. Knowing that you are meeting a friend at 6 p.m. to go for a walk can do wonders for getting you out and about.
People with ADD eat too quickly, which leads to overeating. You may not realize when you are actually "full." A solution to this problem is to practice mindful eating. When you are eating, chew slowly and focus solely on the taste of your food. Do not watch TV or read while you are eating - just eat. Also, when you do eat, sit down at a table instead of standing up, and eat off a plate instead of eating something right out of the box. When you sit down at a table and focus solely on your food, you don't need to eat as much in order to feel satisfied and full. In addition, make sure that what you are eating is really something that appeals to you. You are less likely to overeat if you eat what you enjoy in the first place.
To learn more, you can check out Adult Adhd Insomnia.
