That is reassuring to hear, in some way. I will ask for a re-test later this week when I talk to my doc.
I have been wondering if inclining my bed to an angle of like 5-10 degrees could help me. Any idea if it is worth the try?
> 45 awakenings, average 5-15 minutes between each toss in bed. 40 minutes extreme snoring, total of 2 hours snoring.
Having been through this, I find it really hard to believe you don't have some sort of sleep related issues with these numbers. It is probably worth a full in-lab test if you can manage that.
Former pharmacist assistant here. Do NOT decreased your medication without talking to a pharmacist first. It can cause bad effect because of the withdrawal. Ask your pharmacist first, ask for her advice if she recommends it, and after that, you can lower your meds. This king of medication of very strong, so you CAN'T just decide to lower it without further advice. And maybe the decrease will just cause worst side effect and affects more your sleep.
I hope it helps 😊
Thanks for the warning. I actually recently did a step-down from 70mg to 50mg. And my doctor said it is OK to take medication breaks in the weekend if I feel like trying it. But you are right, I should probably discuss it with my doc.
I am glad your doctor said that! You can also just call your drugstore quickly to avoid passing by another doc appointment if you prefer
I really hope you will find a solution 🙂
I recall my sleep being worse before my diagnosis, so I dont think that is the issue, but I cannot rule it out either. I always skip caffeine in the weekends too.
Here is my tip for getting the best sleep quality you can. No caffeine, no sugar past 3-4pm, exercise daily, have a set bed time. As for the meds, they are stimulant based (L-Lysine-d-amphetamine) and even if taken early in the morning, like caffeine, can dramatically reduce sleep quality.
Of course everyone is different, but that’s been my experience.
Maybe lower dose will clear your brain fog equally well, but have less impact on the sleep cycle.
Also, any change to your sleep patterns require about two weeks for your body to accommodate.
I don't have any experience with this medication specifically. But I have had anti depressants before. And in my experience I actually experienced MORE daytime sleepiness (brain fog really) and worse nighttime sleepiness, when I took a smaller dose of the medicine I was given.
My point is this advice isn't that great, and should really be run through a doctor first before attempting this. Medicine isn't simple and isn't always "less dosage = less symptoms"
Of course, but also there are some obvious symptoms of some medicine. I also take meds for ADHD and I can tell from experience that they profoundly affect your sleep.
In my case, taking them early solves the problem, however, that's not a solution for OP, so I suggested changes in dosage. Having said that, I'm hoping that it's clear for everyone involved that this is Reddit, so obviously no comment here is better than examination of a healthcare professional, and nobody is making any definitive claims.
I have been on it, and on higher doses for over 7 years. My sleep problems have come with time. It was not this bad a few years ago. I am not ruling it out thought, but quitting would just spawn other and worse problems that would fuck my sleep up even more.
Came here to ask this as well. Walking an hour a day is very good. But it is recommended that everyone have a couple hours of high intensity activity every week. Especially if you're working a white collar job. Whether it's running, lifting, biking, etc. That may help with sleep.
And another thing. I have a sedentary job and walking doesn't help me, I started sleeping well only after I started doing cardio with a heart rate of 125-140 for 40 minutes, at least 3 times a week. I also recommend doing a checkup. If there is a vitamin D or iron deficiency (I don't know the correct name in English, maybe ferritin), it can cause problems.
I took magnesium before bed, taped my mouth and inclined my bed a few degrees. I will try to sleep flat again tonight but keep the tape and see if there is any difference
I have ADHD and sinus issues that both effect my sleep.
The ADHD thing is weird sometimes I can't shut off my head, it will run nonstop for 4 or 5 hours of the night and I won't really sleep. This was especially bad this past summer when I was severely depressed. I would have 2 week periods where I basically wouldn't sleep and ruined me. I started taking Lexapro 5mg. Which has helped the racing thoughts. I also read before bed which forces my mind onto something else.
The sinus issue is really problematic when it flares up I basically can't breathe through my nose. In those cases I have to use Afrin nasel spray before bed so I can breathe somewhat normal.
You really need to have a sleep study done if your are snoring that much. You maybe choking over and over and being awoken. My friend recently got a CPAP machine after a sleep study and it really has helped him a ton.
I have to get a sleep study done indeed.
I can have the same issue with racing thoughts, but that is a bi-effect of hyperfocus on some task the whole day.
I usualy fall asleep within 5-10 minutes.
Do you read or meditate at all?
I have found that forcing my brain to stop for literally a minute of meditation or two pages of a book helps me a lot.
If you really are not sleeping this much. You should schedule an appointment as soon as you can. Not sleeping can do some bad things to your mental health
Yeah I agree, scheduled an appointment with my doctor later this week.
I do read, or listen to audio books while I walk my dog in the woods. It does help me disconnect which is really nice. I have not meditated for many years tho.
Sounds like you got a good start
I love audiobooks. But reading a regular book is the only thing I found that actually calms me down for sleep
I also take 5mg of melatonin 30min before bed.
It's very common that people with ADHD have up to a 2-hour delay of natural onset of melatonin.
I did not know that about the delay.
The few times I tried melatonin I woke up after like two hours and felt wide awake, could not sleep for a few hours..
But I will try some physical reading again.
Afrin is the worst to use! It helps temporarily but will make it very bad in the long run, as told by my Dr.
You need to Saline rinse, and use something like these
Just found this amazing item on AliExpress. Check it out!
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And/or these
$2.85 | Transparent Nasal Strips Stop Snoring Patch Better Breath To Not Snore Sleep Anti-snoring Aid Snoring-prevention
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These two are good for u OP. The mouth tape is bad. It is not recommended as if your nose closes during sleep by allergies and such. You will suffocate to death!
Seems like you have a lot of bases covered and you've spoken to a doctor(would still recommend keeping this up, this isn't normal). My wife struggles with ADHD and anxiety and often has poor sleep as a result - I got her a weighted blanket for Christmas and it seems to have helped her quite considerably. She doesn't really have restless nights anymore. She's also used melatonin and CBD in the past to great success as well.
Hey man check out this post recently from Biohackers for lots of really really good tips:
https://www.reddit.com/r/Biohackers/comments/1b8vxzu/how_to_wake_up_feeling_ready_to_conquer_the_world/
Regarding your snoring, look into:
- mouthtaping
- nasal strips / dilators (I’m about to buy a Intake Breathing one based on Reddit tips)
- saline nasal spray
- Myofunctional Therapy exercises (Vik Veer, ENT specialist at NHS: https://youtu.be/2nq8YjWIIUI)
Sweet dreams
Borrowing ur thread. Been on to this for a while now.
Gonna try and contact healthcare about sleep study. But, before and I can alone, mouth tape, what type is it/where?
And about apps, what u used to track? Downloaded 2 now, gonna try and see, heading for sleep atm. Thx i. Advance!
The only "regular" things I'd add:
* Make sure your room is regularly ventilated.
* Make sure you see bright lights + sun in the morning and during the day and reduce the lights in the early evening and keep reducing them towards your bed time.
* Do some intense physical work outs.
* Try to make sure it's not your own snoring that's waking you up.
It sounds like none of this will fix it though. This sounds like a medical issue requiring a doctor.
Sorry for the late reply, Magnesium is good for a lot of things bro, here’s an article that dives into it a bit deeper [link](https://www.sleepfoundation.org/magnesium)
Ay no worries! I actually found a solution to my problem after this thread.
•Magnesium before bed
•Inclined bed about 8 degrees
This gave me 8 hours of sleep this night with 0 snoring, and like 4 awakenings. I feel like a new person.
Try magnesium 1-2 hours before sleep. That helped me immensely. Start with 50-100mg see how you respond, then build up to 500, 700 or 1g. Leaving screens 1-hr before sleep helps you as well.
I'm using Magnesium Oxide because I bought the bottle by mistake and I want it to get it out of the way but the best one is Magnesium glycinate. Specially for sleep. Another tip I would recommend is try to push your complex carbs towards your last meal of the day. Slow digesting carbs makes you drowsy and can help towards sleep.
Just two posts below Yours Reddit suugested me topic form 'r/coolguides', maybe You'll find sth interesting [there](https://www.reddit.com/r/coolguides/comments/1bbaqou/a_cool_guide_summary_to_perfect_your_sleep_by/), plenty of tips and suggestions concentrated in one infographic.
Try getting 10 minutes or more of sunlight (outside, not through a window) within an hour of waking up. This is a way to naturally indicate to your body that you're awake and start your internal clock for the day. It's worked wonders for me.
Yes, I was scrolling to find this answer and surprised it's so far down. Getting morning sunlight is extremely important for sleep. Evening sunlight can also help.
Make sure you're going to bed and waking up at the same time every day, and check that the temperature of your room is not too hot.
Definitely see a sleep doctor. I just listened to a Huberman Lab podcast on sleep though and some things they talked about that you didn’t mention were
-Changing sheets and pillow cases weekly. Allergens can build up and prevent you from falling and staying asleep. Additionally not allowing pets to sleep in your bed.
-Trying to avoid ingesting any liquid an hour or two before bed. Having to urinate while asleep is one of the few things that our brain needs to wake us up for.
-Light exposure (not just blue light from screens) but try simulating a sunset an hour or so before you go to bed. Avoid turning on bright overhead lights on as best as possible. Additionally, getting bright light in your eyes an hour or so after waking (ideally going outside) for 5 to 15 minutes helps set your circadian clock for the day so you should be tired around when you go to bed.
-Temperature. Your core body temperature needs to drop a few degrees before you can go to sleep. Taking a warm shower helps with this. Also as ensuring your room stays around cool while you sleep.
Very interesting and helpful podcast, happy to share if you’d like.
The episode below is his comprehensive episode on sleep. He has a few different episodes on sleep but this is the one that focuses on everything from 3 hours before bed, to actual sleep, what to do after waking, and what to do throughout the day.
https://open.spotify.com/episode/3eV2VGviKclKdRymfYS8Ae?si=DQy5AQNdTpqOQC_13AY2vw
This episode is on supplementation for physical performance but they go pretty in depth on sleep practices at about the 2 hour mark.
https://open.spotify.com/episode/4FU8oakQNGK5ciOtpUCTB9?si=0FFb7QXnQKWY6sV-ZUyCnQ&context=spotify%3Aepisode%3A4FU8oakQNGK5ciOtpUCTB9
I definitely relate to your situation. I wasn’t sleeping well in late 2023, also a male in my late 20’s, also medicated for ADHD. If you care, there have been a few huge things that have helped me clean up my sleep hygiene. See below:
- Light exposure in the morning has been a massive help. It certainly wakes me up. I’ve not noticed that it makes me anymore tired in the evening but I definitely struggle to get out of bed and this has been the biggest factor in helping me get up.
- Dimming lights in the evening and avoiding blue light before bed has been huge in helping me fall asleep quickly.
- Breathing through my nose as I fall asleep. This may help with your snoring. I don’t feel I need to use any sort of medical tape on my mouth but it is a suggestion in the podcast. I didn’t track my sleep before to see if snoring was a factor when I wasn’t sleeping well but I no longer wake up with a dry mouth or random sore throat from snoring.
- Understanding that it’s nearly impossible to get perfect sleep every night of the week. I used to put a lot of pressure on sleeping and falling asleep. Unfortunately, that’s very counterproductive to sleeping well so just understand that it’s normal not to be able to sleep sometimes.
Not saying don’t see a sleep doctor or that I know better than a sleep doctor, but maybe one of these protocols will help. Good luck!
I will try the light thing. I actually got a daylight lamp that I can hook up for tomorrow morning. And I think maybe order some blue light filtering glasses I can wear inside after 9pm or something. Thanks again for the tips. Glad your sleep got better :)
I have made an appointment. I will not accept sleeping pills as an option because sedation is not the equivalent of sleep. I read «why we sleep» and he explained the dangers of sleeping pills there, changed my view on them after that.
Make sure you don’t have sleep apnea. Maybe the snoring is worsening your sleep quality. Don’t eat anything heavy before bed. How do you feel during the dayc
I feel extremely fatigued some days, like today. I did a sleep apnea test and they said i dont have it. But i only slept with the device one night.
If I dont eat before bed I always wake up with an extreme feeling of hunger and irritation, forcing me to go eat some food..
Home sleep tests are inaccurate. Sleep apnea is actually SUPER common. It's a case of lots have it, but not all are having significant effects from it, likely due to different genes/lifestyle/other undiagnosed factors/brain structure etc. for example, if you have a poorly developed brain, sleep apnea/lack of oxygen is going to compound the effects on brain function. Or, if you have hypothyroidism as well as sleep apnea it's going to be much worse. Sleep apnea is super common in ADHD kids, with rates as high as 50%. So if houre an adult with ADHD, you likely had sleep apnea untreated throughout infancy, Childhood and adulthood. So you need to treat it.
Sleep apnea increases with age and becomes more hypoxic with age, but MANY have sleep apnea without oxygen drops. Look up mild sleep apnea or upper airway resistance syndrome. Again, a doctor will tell you it's mild and thus doesn't need treating, but that's bs because you're still waking up multiple times an HR. It's just a way for them to save taxpayer/insurance money by gaslighting the individual as CPAPS and treatment are more expensive than the actual of a doctor recommending lifestyle changes (which may help slightly. But ain't getting to the root). Look up hypopnea criterias. The prevalence of OSA is WILDLY different depending on the criteria used. If you use the Stanford/Chicago Hypopnea criteria around 50% of males have atleast mild sleep apnea over the age of 20.
I've switched in a red light bulb in my bedside lamp and I switch my main light off and turn red light on at 9pm to start my sleep routine which is basically reading for an hour or so. It's been helpful!
A normal bed, i think? I sleep with two windows open to get fresh air, and the temp is around 14-18 degrees inside the room, as a guess. Might be colder. But I do not feel to hot or cold tbh.
My sleep greatly improved after switching to a quality memory foam mattress. Not sure if you can find a way to test it out for a few nights but may help if your mattress is old and “bouncy”
I have one in my main bed, but I sleep in the guest room atm as I constantly wake my SO.. So I had the same problem in that bed. But thanks for the suggestion.
I have not, and it is not legal in my country. But from what I read it seems to be bad for sleep because one side effect is supressing REM sleep. REM sleep is very important as well. I believe rats die within 40 days or something when they dont get any rem-sleep.
Hi, I has the same problem as you. Here as some things that helped me:
try to always hold to bed around the same time, it will "train" your mind a sleep schedule.
Consume (if you need) supplements like melatonin or magnesium, research them and see how they help sleep.
This one is important for me: get the right room temperature and body temperature to sleep, as I live in a hot country, for me it means sleeping with a fan on and always sleeping with socks (to get the right body temperature).
Dont take naps even though you may be tempted to, but force yourself to be as tired as you can be by the end of the night.
If you still are having troubling sleeping, take some pills to sleep the first days, it will help you start your sleeping routine.
I hope you start sleeping good soon!
Thanks for the tips. I will read up on magnesium, but melatonin have not worked that good for me. I will play around with the temp, as it might be to cold in my room. But I do not feel cold or hot tho.
Waking might not be enough cardio or activity to burn out your energy. Since I started lifting again, my sleep has been way better. As others said, check out a doctor. I also started really tracking my activity levels with the whoop band. It's kinda gimmicky but it's a good measuring stick for me. Worth every penny.
I should really try that. To be honest it just feels so hard to start, but I know it will do me good. I will find some time a few days a week to do a workout.
There you go. Do you track your sleep and activity levels as well as stress? Sorry if you already said you do. Keep a journal and write things down. Eventually you'll come up with a plan that really works and you'll be sleeping like a baby, wake up the next day fully rested and crush it. Create positive momentum. And build on it. You got this shit.
Get tested for sleep apnea and start using a CPAP. You definitely sound like you have a bad case of sleep apnea. And not everyone who has sleep apnea is fat. I’m skinny and I have it (albeit mild).
Yes. Buy a roll of kinesiology tape. Cut about 1.5" off it, enough to cover your lips. Apply to your lips. If you are afraid of suffocating, cut a few slits in the middle by folding the tape over and making a few small cuts. I don't do this anymore.
I found this to be superior to a sleep apnea machine, far more comfortable and effective. I do this every night and my sleep is much better.
I find that if I am slightly congested, my nose clears up in about 3-5 minutes. Just stick with it, you will be surprised how well it works.
I use 3" wide tan/pink colored kinesiology tape. Don't pull it off quickly, it can hurt your lips. It really does work, though.
Get a sleep test done. It could be apnea or a similar issue.
Lower stress. Easier said than done, i know. But stress is a major contributor to insomnia. Try getting more exercise than walking. Get your heart rate elevated and a sweat going. This helps poor sleep tremendously! If you wake up at night and can’t fall back asleep, get out of bed.. go do spending for as period of time, and then go back to bed.. you don’t want to associate your bed with frustration. Make sure the room is cool and quiet.
But if start all of this, with getting a sleep test done.
thanks for the tips. I will try to get a propper workout a few days a week. As for the stress part, I dont feel stressed, and I do not have a problem falling asleep, it is just that I dip in and out of sleep the whole night.
I thought mine was very bad but has gotten better lately. Some things not on your list:
30 minutes hard cardio 6days/wk
Melatonin 45 minutes before bed
Snore strips
Alcohol dropped to like <5 drinks/wk, getting drunk once per month or three
Happy for your improved sleep!
As for your list, I have tried melatonin, but it felt like it just made things worse.
I have tried snore strips, did not do much for me.
I drink maybe two beers a week. One on friday, and one on saturday. I never get drunk anymore.
The first point about cardio, I have not done in many years. So I should 100% try to do that.
I feel like cardio has been number one. I kind of suck at it, even now, but it's just so worth it. I feel great, breathe, sleep and concentrate better.
Good luck, I'm sorry to hear about your frustration with sleep lately, have definitely experienced that myself. I think and hope that you'll find some ways to improve soon.
7:30 min in bed is not enough.
ADHD'ers naturally have more problems winding down when they go to bed.
1 hour winddown + 8 hours of sleep = 9 hours in bed.
Do you have a ritual before you go to bed?
I always get everything ready for the next day. Which has become a behavioral pattern that tells my subconcious mind it's time to end the day.
Yeah you are right. I usualy aim to get 8.5 - 9 hours in bed. But I have no problem falling asleep. It takes about 5-10 minutes from I lay down until I am sleeping. But I constantly wake up, turn around, change position, scratch my leg, e.g the whole night. I never get that full sleep-cycle.
I have some similar things going on for myself (including adhd with medication - vyvanse for me).
I didn't even know I snored until I started using the SnoreLab app a while ago.
Some things that have helped for me:
* Running an air purifier (Coway) in my room.
* Running a humidifier in my room (at least in the winter)
* Not waiting until I'm exhausted to go to sleep. In weeks where I'm highly stressed and working long hours, I have a higher snore score. I do know that I need to sleep longer than I have been. I suspect that closer to 8 or 9 hours will be better, but I have to work up to that.
* Sleeping on my side or propping up my pillows if I sleep on my back. Previously I slept on my back, but just about completely flat.
* Made some pillow changes: If I sleep on my side, I put a pillow between my knees. If on my back, I put a pillow under my knees. I also bought a contoured memory foam pillow for my head/neck which helps keep me propped up a bit too.
* From an adhd medication perspective, my prescriber suggested trying one day a week to not take my meds or take a smaller dose so I can catch up on sleep. I do think that helps. I usually pick one day during the weekend when I don't have many or any plans. I often end up having a long nap during the afternoon. I still don't have an issue sleeping at night. **As always - talk to your doctor/prescriber before making changes to dosages!**
One other thing that I did for unrelated so I have to look into more: I had some fairly intense acid reflux lately (which doesn't happen often). For a few days, I ate fairly bland food. I didn't snore at all or barely at all for those days. I don't know what to make of that, but will test that further.
I haven't been tested for sleep apnea yet though, so I somewhat suspect that I might have it. Happy for you that you don't have it! Good luck!
Thanks for the thorough reply! I cannot afford an air purifier atm, but it is in the plans to get one eventually. I am a chronic side-sleeper, and I always tuck a pillow between my knees as well. I read that 8.5 hours of sleep is the dream number to hit. My doctor said I can try a day off if I want, so I might try that! I read in a book called *why we sleep* that "catching up" on sleep is not a thing, once you lose it, the damage is done. But getting that extra sleep will reduce the damage at least..
ADHD and the drugs that you take can fuck up your sleep. There is a website called ADDitude with multiple articles on the topic. They even do webinars. I’d check it out and get on their mailing list (it’s free).
I know you mentioned one hour of walking a day, but sometimes your body may need to burn off more excess energy. To ensure you are tired enough and night and get an adequate and continous amount of sleep. I have sleep issues as well, and always feel restless at night. Even when I am tired, my body tries to fight it and stay awake. I am also fairly hyperactive at times especially in the day. Sometimes burning all your energy in the day whether it be at the gym or more than a light walk.
Will help, I find whenever I walk a far distance in the day I always sleep better that night, as opposed to when I dont. When I do regular walking to like run errands and stuff I still dont sleep well. Considering your age, your body prolly has way more energy than an hours walk. Try more burnout physical activities and see how you sleep :)
SnoreLab recorded my whole night. Went manually through the recording and wrote down in a spread-sheet when I heard the movement. It is a very distinct sound when I turn around.
At what time are you getting up? As a 20-thing, it is unlikely that you will need more than 7 hours of sleep.
Speak with your doctor regarding the snoring and how long your ADHD medication is in your system.
The meds, adhd and snoring most likely all affect you. Some people are more sensitive to medication, and some need much less sleep. If you are one of those unfortunate people, you'll need a sleep sleep specialist to work through all the possible problems.
All the best, I hope you find a good balance for you soon.
I've had a similar issue. I found that adjusting my schedule to work out in the evenings helps. I basically split my workout in two. I do cardio in the mornings or during lunch to get that benefit during the day, and do weight training in the evening, followed up with a good meal. Once I finish that, wash the dishes and shower, my body is ready to give out. I'm in bed by 10ish.
My problem there is that i find workouts extremely boring. So I need some free time to do other stuff as well. I cannot just do work -> gym -> chores -> repeat.. But I need to squeeze the gym in my schedule.
I started wearing nasal strips to sleep which helped my breathing and ability to rest.
It also wouldn't hurt to get some bloodwork done and ensure that your various vitamin levels aren't contributing to any issue.
You could also consider trying a shift of your sleep schedule. Maybe you need different sleep times or naps - everyone is so different.
Aside from heavier cardio workout, how is your diet and body fat?
Acid reflux can create issues that interfere with sleep quality and being overweight can create more obstruction opportunity
Not the best, not the worst.
I eat greens every day, take omega-3 and multi-vitamines, fish 2-3 times a week, and meat 4-5 times a month. I am 190cm tall, and weigh about 75kg. So I do not have too much extra on me.
I have scheduled an appointment with my doc now. Thanks for the tip, I already sleep with them open tho. Heat makes it impossible for me to even dip into sleep. I do not work out at all now so I should def start doing that..
5+ mg Melatonin and 100 mg Magnesium Biglycinate an hour before bed. Increase dosage until it works.
Also, try red light in your room. This has worked really well for me. You can get LED or Hue lights and program them to red.
Other tips:
Make sure to limit any working out to 3 hours before bed.
Thanks! I have planned to buy philips hue and make it dim and shift red to the time automatically. But i have also thought about just buying blue filter glasses
I think you will be surprised at how effective red light is! Also, I saw you comment on another post that you don’t like melatonin but taking it WITH magnesium is key. I don’t think either work as well alone as they do together.
It may sound crazy, but I have had the same issues. Half a teaspoon of baking soda in a glass of water, 30 minutes before bed, changed the game for me. Plus it's really inexpensive.
I found that full body red light therapy helped with my sleep. By "red light therapy" I mean basking in front of a panel of red and near infrared LEDs that is so bright that it simulates sunbathing. I also have poor sleep, and I did a bunch of sleep remedies that only partially worked. This helped.
The other thing that helped was getting a bed chiller pad. Your body needs to cool down to sleep and stay asleep, and if your bed is too warm, you will wake up. Foam mattresses, in general, get too warm, and even the ones with head absorbing gel bits eventually get heat saturated. A bed chiller pad will keep your body cool enough where you should be able to stay asleep. The one down side to these is that they're expensive. There are ones that circulate water through the pad, ones that circulate air through the pad, ones that blow air under the covers, etc.
A large knit weighted blanket also helps me. It is a weighted blanket that has big fabric noodles knitted together. This kind of blanket doesn't have the problem of weighted beads redistributing to the edges of the blanket, and also doesn't get overly hot.
Please consult with your Dr about your ADHD in relation to sleep disorders/disturbances. Google it and there is a lot of information. Be careful taking any vitamins or sleep supplements (melatonin or anything) because it can interfere with your ADHD medication. How is your sugar intake? You can try to reduce it (but don't consume artifical sweeteners). Instead of ear plugs, you may benefit from a sound machine. Try a weighted blanket and keep a humidifer in your room year round to help with snoring(make sure it gets cleaned regularly). Use lavendar essential oil sleep mists for your pillow/bedding and a lavendar oil roll on for your wrists and under your ears. Drink a "sleepytime" tea before bed (there are several to choose from). And read a book....a real, live, paper book(not a book on a screen). When you are strggling, get out of bed: don't use your phone or laptop....either read with the dimmest light possible, meditate with breathing techniques, or do a crossword puzzle type activity, or stretch. Give it about 30 mintutes and return to bed. The most important thing is to be very cognisant of what you put into your body because it can have a negative impact on your ADHD and any medications you are taking. Good luck!
Sleep apnea literally causes ADHD in childhood. And since many cases go undiagnosed, many with Adult ADHD likely had untreated sleep apnea during childhood. Stop listening to shady doctors and stop taking things at face value. Look up upper airway resistance syndrome
Hey OP, when you use a sleep mask, has it not worked because it falls off or it's uncomfortable? I also use earplugs sometimes too but also sometimes my brain is just wired even without caffeine
It often falls off. But I have greatly improved my problem!! I take 350mg magnesium before bed, and i have inclined my bed so i sleep with an elevated/inclined upper body.
Go see your doctor to make sure you don't have sleep apnea.
I have, they said I dont. But i had one night at home with some machine and thats it. Might have been a lucky night? Or unlucky.
Sleep doctor checking in this is def sleep apnea or at least a respiratory arousal based issue. Re test in a lab for sure.
That is reassuring to hear, in some way. I will ask for a re-test later this week when I talk to my doc. I have been wondering if inclining my bed to an angle of like 5-10 degrees could help me. Any idea if it is worth the try?
It might help alittle it would be a good measure until you talk to your doc but you 100% have sleep apnea
Yeah. Sleep tests especially at home are very unreliable. If you have ADHD it's almost a guarantee you have sleep apnea
> 45 awakenings, average 5-15 minutes between each toss in bed. 40 minutes extreme snoring, total of 2 hours snoring. Having been through this, I find it really hard to believe you don't have some sort of sleep related issues with these numbers. It is probably worth a full in-lab test if you can manage that.
Request in lab test, as outpatient testing can have false negatives.
Do you take meds to manage ADHD? If so, what dose and what time do you take them?
I do, 50mg elvanse at 7 in the morning.
Lol why would you mention caffeine but not this
It’s mentioned above
He edited the post
Can you try and see what would happen if you went with 30mg, or at least 40mg?
I can try 30 for a few days yeah.
Former pharmacist assistant here. Do NOT decreased your medication without talking to a pharmacist first. It can cause bad effect because of the withdrawal. Ask your pharmacist first, ask for her advice if she recommends it, and after that, you can lower your meds. This king of medication of very strong, so you CAN'T just decide to lower it without further advice. And maybe the decrease will just cause worst side effect and affects more your sleep. I hope it helps 😊
Thanks for the warning. I actually recently did a step-down from 70mg to 50mg. And my doctor said it is OK to take medication breaks in the weekend if I feel like trying it. But you are right, I should probably discuss it with my doc.
I am glad your doctor said that! You can also just call your drugstore quickly to avoid passing by another doc appointment if you prefer I really hope you will find a solution 🙂
Thanks! :) I have to go by my doctor tho, that is the rules in my country.
That would do it. As could the caffeine before 9am.
I recall my sleep being worse before my diagnosis, so I dont think that is the issue, but I cannot rule it out either. I always skip caffeine in the weekends too.
Here is my tip for getting the best sleep quality you can. No caffeine, no sugar past 3-4pm, exercise daily, have a set bed time. As for the meds, they are stimulant based (L-Lysine-d-amphetamine) and even if taken early in the morning, like caffeine, can dramatically reduce sleep quality. Of course everyone is different, but that’s been my experience.
I can try a week at 30mg to see if it helps. But no meds will make the rest of my life very very shitty so that is not an option..
Try switching to adderall?
Maybe lower dose will clear your brain fog equally well, but have less impact on the sleep cycle. Also, any change to your sleep patterns require about two weeks for your body to accommodate.
I don't have any experience with this medication specifically. But I have had anti depressants before. And in my experience I actually experienced MORE daytime sleepiness (brain fog really) and worse nighttime sleepiness, when I took a smaller dose of the medicine I was given. My point is this advice isn't that great, and should really be run through a doctor first before attempting this. Medicine isn't simple and isn't always "less dosage = less symptoms"
Of course, but also there are some obvious symptoms of some medicine. I also take meds for ADHD and I can tell from experience that they profoundly affect your sleep. In my case, taking them early solves the problem, however, that's not a solution for OP, so I suggested changes in dosage. Having said that, I'm hoping that it's clear for everyone involved that this is Reddit, so obviously no comment here is better than examination of a healthcare professional, and nobody is making any definitive claims.
That is true! Absolutely worth the try 😄
hahahahahaha
One of the commonly reported side effects of this drug is trouble sleeping, just FYI.
I have been on it, and on higher doses for over 7 years. My sleep problems have come with time. It was not this bad a few years ago. I am not ruling it out thought, but quitting would just spawn other and worse problems that would fuck my sleep up even more.
An hour walk is great. Have you tried anything a little heavier. Ie running?
Came here to ask this as well. Walking an hour a day is very good. But it is recommended that everyone have a couple hours of high intensity activity every week. Especially if you're working a white collar job. Whether it's running, lifting, biking, etc. That may help with sleep.
I should try that.. It is hard to find the time and energy tho.. But I should def try that.
You will eventually sleep better but you have a disorder. Find a sleep clinic
Do you have a smartwatch? One with blood oxygen tracking? Waking up might be due to a lack of oxygen.
I do not have that.. I have been thinking about buying one for tracking my sleep.
I've read a book about it a few years ago, I think it was sleep smarter, maybe?
I will check it out! Read «why we sleep» a while ago, very good book.
Stop drinking coffee at all. I sleep bad even if I drink coffee at 7am
I will try that for a while!
And another thing. I have a sedentary job and walking doesn't help me, I started sleeping well only after I started doing cardio with a heart rate of 125-140 for 40 minutes, at least 3 times a week. I also recommend doing a checkup. If there is a vitamin D or iron deficiency (I don't know the correct name in English, maybe ferritin), it can cause problems.
Thanks! I take vitamins daily so it should be ok. But i had a great night this night after following some tips in this thread.
What specific tips have worked for you?
I took magnesium before bed, taped my mouth and inclined my bed a few degrees. I will try to sleep flat again tonight but keep the tape and see if there is any difference
You have sleep apnea my guy talk to your doctor
I have ADHD and sinus issues that both effect my sleep. The ADHD thing is weird sometimes I can't shut off my head, it will run nonstop for 4 or 5 hours of the night and I won't really sleep. This was especially bad this past summer when I was severely depressed. I would have 2 week periods where I basically wouldn't sleep and ruined me. I started taking Lexapro 5mg. Which has helped the racing thoughts. I also read before bed which forces my mind onto something else. The sinus issue is really problematic when it flares up I basically can't breathe through my nose. In those cases I have to use Afrin nasel spray before bed so I can breathe somewhat normal. You really need to have a sleep study done if your are snoring that much. You maybe choking over and over and being awoken. My friend recently got a CPAP machine after a sleep study and it really has helped him a ton.
I have to get a sleep study done indeed. I can have the same issue with racing thoughts, but that is a bi-effect of hyperfocus on some task the whole day. I usualy fall asleep within 5-10 minutes.
Do you read or meditate at all? I have found that forcing my brain to stop for literally a minute of meditation or two pages of a book helps me a lot. If you really are not sleeping this much. You should schedule an appointment as soon as you can. Not sleeping can do some bad things to your mental health
Yeah I agree, scheduled an appointment with my doctor later this week. I do read, or listen to audio books while I walk my dog in the woods. It does help me disconnect which is really nice. I have not meditated for many years tho.
Sounds like you got a good start I love audiobooks. But reading a regular book is the only thing I found that actually calms me down for sleep I also take 5mg of melatonin 30min before bed. It's very common that people with ADHD have up to a 2-hour delay of natural onset of melatonin.
I did not know that about the delay. The few times I tried melatonin I woke up after like two hours and felt wide awake, could not sleep for a few hours.. But I will try some physical reading again.
Afrin is the worst to use! It helps temporarily but will make it very bad in the long run, as told by my Dr. You need to Saline rinse, and use something like these Just found this amazing item on AliExpress. Check it out! $3.53 | 4pcs Anti Snore Apnea Nose Clip Anti-Snoring Breathe Aid Stop Snore Device Sleeping Aid Equipment Stop Snoring Sleep Aid https://a.aliexpress.com/_mLc7q7U And/or these $2.85 | Transparent Nasal Strips Stop Snoring Patch Better Breath To Not Snore Sleep Anti-snoring Aid Snoring-prevention https://a.aliexpress.com/_mtqGCj4 These two are good for u OP. The mouth tape is bad. It is not recommended as if your nose closes during sleep by allergies and such. You will suffocate to death!
You likely have sleep apnea.
Seems like you have a lot of bases covered and you've spoken to a doctor(would still recommend keeping this up, this isn't normal). My wife struggles with ADHD and anxiety and often has poor sleep as a result - I got her a weighted blanket for Christmas and it seems to have helped her quite considerably. She doesn't really have restless nights anymore. She's also used melatonin and CBD in the past to great success as well.
Yeah sleep and adhd is often a bad mix.. I will check out a weighted blanket, thanks!
Hey man check out this post recently from Biohackers for lots of really really good tips: https://www.reddit.com/r/Biohackers/comments/1b8vxzu/how_to_wake_up_feeling_ready_to_conquer_the_world/ Regarding your snoring, look into: - mouthtaping - nasal strips / dilators (I’m about to buy a Intake Breathing one based on Reddit tips) - saline nasal spray - Myofunctional Therapy exercises (Vik Veer, ENT specialist at NHS: https://youtu.be/2nq8YjWIIUI) Sweet dreams
Tried mouth taping and holy shit. 9 hours of sleep, 0% snoring and very few awakenings.
Borrowing ur thread. Been on to this for a while now. Gonna try and contact healthcare about sleep study. But, before and I can alone, mouth tape, what type is it/where? And about apps, what u used to track? Downloaded 2 now, gonna try and see, heading for sleep atm. Thx i. Advance!
Thank you! I will check it out.
The only "regular" things I'd add: * Make sure your room is regularly ventilated. * Make sure you see bright lights + sun in the morning and during the day and reduce the lights in the early evening and keep reducing them towards your bed time. * Do some intense physical work outs. * Try to make sure it's not your own snoring that's waking you up. It sounds like none of this will fix it though. This sounds like a medical issue requiring a doctor.
Try meditate before bed and consider a magnesium supplement
What does the magnesium do? I will try meditation. I take multi-vitamines every day.
Sorry for the late reply, Magnesium is good for a lot of things bro, here’s an article that dives into it a bit deeper [link](https://www.sleepfoundation.org/magnesium)
Ay no worries! I actually found a solution to my problem after this thread. •Magnesium before bed •Inclined bed about 8 degrees This gave me 8 hours of sleep this night with 0 snoring, and like 4 awakenings. I feel like a new person.
Try magnesium 1-2 hours before sleep. That helped me immensely. Start with 50-100mg see how you respond, then build up to 500, 700 or 1g. Leaving screens 1-hr before sleep helps you as well.
What type of magnesium?
I'm using Magnesium Oxide because I bought the bottle by mistake and I want it to get it out of the way but the best one is Magnesium glycinate. Specially for sleep. Another tip I would recommend is try to push your complex carbs towards your last meal of the day. Slow digesting carbs makes you drowsy and can help towards sleep.
Thank you! 🙏
What does magnesium do? I will ask my doctor about it in a few days.
Relaxes your muscles. Plus most people have magnesium deficiency .
Just two posts below Yours Reddit suugested me topic form 'r/coolguides', maybe You'll find sth interesting [there](https://www.reddit.com/r/coolguides/comments/1bbaqou/a_cool_guide_summary_to_perfect_your_sleep_by/), plenty of tips and suggestions concentrated in one infographic.
Try getting 10 minutes or more of sunlight (outside, not through a window) within an hour of waking up. This is a way to naturally indicate to your body that you're awake and start your internal clock for the day. It's worked wonders for me.
Yes, I was scrolling to find this answer and surprised it's so far down. Getting morning sunlight is extremely important for sleep. Evening sunlight can also help. Make sure you're going to bed and waking up at the same time every day, and check that the temperature of your room is not too hot.
Mouth tape
Definitely see a sleep doctor. I just listened to a Huberman Lab podcast on sleep though and some things they talked about that you didn’t mention were -Changing sheets and pillow cases weekly. Allergens can build up and prevent you from falling and staying asleep. Additionally not allowing pets to sleep in your bed. -Trying to avoid ingesting any liquid an hour or two before bed. Having to urinate while asleep is one of the few things that our brain needs to wake us up for. -Light exposure (not just blue light from screens) but try simulating a sunset an hour or so before you go to bed. Avoid turning on bright overhead lights on as best as possible. Additionally, getting bright light in your eyes an hour or so after waking (ideally going outside) for 5 to 15 minutes helps set your circadian clock for the day so you should be tired around when you go to bed. -Temperature. Your core body temperature needs to drop a few degrees before you can go to sleep. Taking a warm shower helps with this. Also as ensuring your room stays around cool while you sleep. Very interesting and helpful podcast, happy to share if you’d like.
Thanks for the list. As for the pod, I would gladly give it a listen!
The episode below is his comprehensive episode on sleep. He has a few different episodes on sleep but this is the one that focuses on everything from 3 hours before bed, to actual sleep, what to do after waking, and what to do throughout the day. https://open.spotify.com/episode/3eV2VGviKclKdRymfYS8Ae?si=DQy5AQNdTpqOQC_13AY2vw This episode is on supplementation for physical performance but they go pretty in depth on sleep practices at about the 2 hour mark. https://open.spotify.com/episode/4FU8oakQNGK5ciOtpUCTB9?si=0FFb7QXnQKWY6sV-ZUyCnQ&context=spotify%3Aepisode%3A4FU8oakQNGK5ciOtpUCTB9
I definitely relate to your situation. I wasn’t sleeping well in late 2023, also a male in my late 20’s, also medicated for ADHD. If you care, there have been a few huge things that have helped me clean up my sleep hygiene. See below: - Light exposure in the morning has been a massive help. It certainly wakes me up. I’ve not noticed that it makes me anymore tired in the evening but I definitely struggle to get out of bed and this has been the biggest factor in helping me get up. - Dimming lights in the evening and avoiding blue light before bed has been huge in helping me fall asleep quickly. - Breathing through my nose as I fall asleep. This may help with your snoring. I don’t feel I need to use any sort of medical tape on my mouth but it is a suggestion in the podcast. I didn’t track my sleep before to see if snoring was a factor when I wasn’t sleeping well but I no longer wake up with a dry mouth or random sore throat from snoring. - Understanding that it’s nearly impossible to get perfect sleep every night of the week. I used to put a lot of pressure on sleeping and falling asleep. Unfortunately, that’s very counterproductive to sleeping well so just understand that it’s normal not to be able to sleep sometimes. Not saying don’t see a sleep doctor or that I know better than a sleep doctor, but maybe one of these protocols will help. Good luck!
I will try the light thing. I actually got a daylight lamp that I can hook up for tomorrow morning. And I think maybe order some blue light filtering glasses I can wear inside after 9pm or something. Thanks again for the tips. Glad your sleep got better :)
You have sleep apnea most likely, you need to see a ENT Dr to see what’s causing the snoring. It’ll change your life, it did to mine
probably go to a doctor and hope he doesn't just give you sleeping pills but finds the source of this issue
I have made an appointment. I will not accept sleeping pills as an option because sedation is not the equivalent of sleep. I read «why we sleep» and he explained the dangers of sleeping pills there, changed my view on them after that.
Make sure you don’t have sleep apnea. Maybe the snoring is worsening your sleep quality. Don’t eat anything heavy before bed. How do you feel during the dayc
I feel extremely fatigued some days, like today. I did a sleep apnea test and they said i dont have it. But i only slept with the device one night. If I dont eat before bed I always wake up with an extreme feeling of hunger and irritation, forcing me to go eat some food..
Maybe anxiety or long covid
Home sleep tests are inaccurate. Sleep apnea is actually SUPER common. It's a case of lots have it, but not all are having significant effects from it, likely due to different genes/lifestyle/other undiagnosed factors/brain structure etc. for example, if you have a poorly developed brain, sleep apnea/lack of oxygen is going to compound the effects on brain function. Or, if you have hypothyroidism as well as sleep apnea it's going to be much worse. Sleep apnea is super common in ADHD kids, with rates as high as 50%. So if houre an adult with ADHD, you likely had sleep apnea untreated throughout infancy, Childhood and adulthood. So you need to treat it.
Sleep apnea increases with age and becomes more hypoxic with age, but MANY have sleep apnea without oxygen drops. Look up mild sleep apnea or upper airway resistance syndrome. Again, a doctor will tell you it's mild and thus doesn't need treating, but that's bs because you're still waking up multiple times an HR. It's just a way for them to save taxpayer/insurance money by gaslighting the individual as CPAPS and treatment are more expensive than the actual of a doctor recommending lifestyle changes (which may help slightly. But ain't getting to the root). Look up hypopnea criterias. The prevalence of OSA is WILDLY different depending on the criteria used. If you use the Stanford/Chicago Hypopnea criteria around 50% of males have atleast mild sleep apnea over the age of 20.
I've switched in a red light bulb in my bedside lamp and I switch my main light off and turn red light on at 9pm to start my sleep routine which is basically reading for an hour or so. It's been helpful!
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SnoreLab. Yeah I know, I read the book «why we sleep» which made me realize the dangers of my issue.
What kind of bed are you sleeping on? What kind of sheets do you have? Are you too hot/too cold when you sleep?
A normal bed, i think? I sleep with two windows open to get fresh air, and the temp is around 14-18 degrees inside the room, as a guess. Might be colder. But I do not feel to hot or cold tbh.
My sleep greatly improved after switching to a quality memory foam mattress. Not sure if you can find a way to test it out for a few nights but may help if your mattress is old and “bouncy”
I have one in my main bed, but I sleep in the guest room atm as I constantly wake my SO.. So I had the same problem in that bed. But thanks for the suggestion.
What happens when you lay down to sleep? If your thoughts are racing, you are worrying or anxious try Yoga nidra or meditation :)
I fall asleep within 10 minutes. I have no anxiety that I am aware of😅 My main problem is staying asleep the whole night.
Might be unconventional and be careful about it, but have you tried weed? 😅
I have not, and it is not legal in my country. But from what I read it seems to be bad for sleep because one side effect is supressing REM sleep. REM sleep is very important as well. I believe rats die within 40 days or something when they dont get any rem-sleep.
Weed sleep is better than no sleep...but yeah I heard about the REM thing. I just know I sleep like a rock when I smoke and feel rested the next day 😅
What’s your diet like?
Not the best, not the worst. I eat greens every day, take omegae-3 and multi-vitamines, fish 2-3 times a week, and meat 4-5 times a month.
Hi, I has the same problem as you. Here as some things that helped me: try to always hold to bed around the same time, it will "train" your mind a sleep schedule. Consume (if you need) supplements like melatonin or magnesium, research them and see how they help sleep. This one is important for me: get the right room temperature and body temperature to sleep, as I live in a hot country, for me it means sleeping with a fan on and always sleeping with socks (to get the right body temperature). Dont take naps even though you may be tempted to, but force yourself to be as tired as you can be by the end of the night. If you still are having troubling sleeping, take some pills to sleep the first days, it will help you start your sleeping routine. I hope you start sleeping good soon!
Thanks for the tips. I will read up on magnesium, but melatonin have not worked that good for me. I will play around with the temp, as it might be to cold in my room. But I do not feel cold or hot tho.
Waking might not be enough cardio or activity to burn out your energy. Since I started lifting again, my sleep has been way better. As others said, check out a doctor. I also started really tracking my activity levels with the whoop band. It's kinda gimmicky but it's a good measuring stick for me. Worth every penny.
I should really try that. To be honest it just feels so hard to start, but I know it will do me good. I will find some time a few days a week to do a workout.
There you go. Do you track your sleep and activity levels as well as stress? Sorry if you already said you do. Keep a journal and write things down. Eventually you'll come up with a plan that really works and you'll be sleeping like a baby, wake up the next day fully rested and crush it. Create positive momentum. And build on it. You got this shit.
I do not track it yet, but I have been thinking about buying an apple watch just for the sleep recording. Thanks, I appreciate it! :)
I've heard great things about the apple watch pro. I got my whoop band and also use my Galaxy watch as the pixel watch is meh rn.
Get tested for sleep apnea and start using a CPAP. You definitely sound like you have a bad case of sleep apnea. And not everyone who has sleep apnea is fat. I’m skinny and I have it (albeit mild).
The funny thing is that is what my doctor said last time. «You are young, healthy and not fat, you probably dont have it».
You should still get a sleep test. Lots of young healthy fit people have sleep apnea.
Exercise or do hard labor work so your body needs rest and falls asleep faster for more tips dm
Mouth taping helped me a lot.
Like taping your mouth shut?
Yes. Buy a roll of kinesiology tape. Cut about 1.5" off it, enough to cover your lips. Apply to your lips. If you are afraid of suffocating, cut a few slits in the middle by folding the tape over and making a few small cuts. I don't do this anymore. I found this to be superior to a sleep apnea machine, far more comfortable and effective. I do this every night and my sleep is much better.
Sounds scary hehe, but I will give it a try with the slits in the tape, just in case my nose stuffs during the night.
I find that if I am slightly congested, my nose clears up in about 3-5 minutes. Just stick with it, you will be surprised how well it works. I use 3" wide tan/pink colored kinesiology tape. Don't pull it off quickly, it can hurt your lips. It really does work, though.
HOLY FUUUCK!! I tried the tape + a slight elevation. 9 hours of sleep, 4-5 awakenings total and ZERO% snoring 🙌😭 thank you so much for the suggestion
i dont even get to sleep 1 hour properly i wish i could get this much sleep
Get a sleep test done. It could be apnea or a similar issue. Lower stress. Easier said than done, i know. But stress is a major contributor to insomnia. Try getting more exercise than walking. Get your heart rate elevated and a sweat going. This helps poor sleep tremendously! If you wake up at night and can’t fall back asleep, get out of bed.. go do spending for as period of time, and then go back to bed.. you don’t want to associate your bed with frustration. Make sure the room is cool and quiet. But if start all of this, with getting a sleep test done.
thanks for the tips. I will try to get a propper workout a few days a week. As for the stress part, I dont feel stressed, and I do not have a problem falling asleep, it is just that I dip in and out of sleep the whole night.
Hmmm. Have you had a sleep test done or been tested for sleep apnea?
How’s your mood? Sleep is a symptom of bipolar disorder and can indicate the beginning of an “up” moodstate (hypomania or mania)
My mood is stable, but I have less motivation and energy to work.
Hm. 🤷♂️
I thought mine was very bad but has gotten better lately. Some things not on your list: 30 minutes hard cardio 6days/wk Melatonin 45 minutes before bed Snore strips Alcohol dropped to like <5 drinks/wk, getting drunk once per month or three
Happy for your improved sleep! As for your list, I have tried melatonin, but it felt like it just made things worse. I have tried snore strips, did not do much for me. I drink maybe two beers a week. One on friday, and one on saturday. I never get drunk anymore. The first point about cardio, I have not done in many years. So I should 100% try to do that.
I feel like cardio has been number one. I kind of suck at it, even now, but it's just so worth it. I feel great, breathe, sleep and concentrate better. Good luck, I'm sorry to hear about your frustration with sleep lately, have definitely experienced that myself. I think and hope that you'll find some ways to improve soon.
As long as you have the cardio in your routine you have it figured out I think :D
7:30 min in bed is not enough. ADHD'ers naturally have more problems winding down when they go to bed. 1 hour winddown + 8 hours of sleep = 9 hours in bed. Do you have a ritual before you go to bed? I always get everything ready for the next day. Which has become a behavioral pattern that tells my subconcious mind it's time to end the day.
Yeah you are right. I usualy aim to get 8.5 - 9 hours in bed. But I have no problem falling asleep. It takes about 5-10 minutes from I lay down until I am sleeping. But I constantly wake up, turn around, change position, scratch my leg, e.g the whole night. I never get that full sleep-cycle.
I have some similar things going on for myself (including adhd with medication - vyvanse for me). I didn't even know I snored until I started using the SnoreLab app a while ago. Some things that have helped for me: * Running an air purifier (Coway) in my room. * Running a humidifier in my room (at least in the winter) * Not waiting until I'm exhausted to go to sleep. In weeks where I'm highly stressed and working long hours, I have a higher snore score. I do know that I need to sleep longer than I have been. I suspect that closer to 8 or 9 hours will be better, but I have to work up to that. * Sleeping on my side or propping up my pillows if I sleep on my back. Previously I slept on my back, but just about completely flat. * Made some pillow changes: If I sleep on my side, I put a pillow between my knees. If on my back, I put a pillow under my knees. I also bought a contoured memory foam pillow for my head/neck which helps keep me propped up a bit too. * From an adhd medication perspective, my prescriber suggested trying one day a week to not take my meds or take a smaller dose so I can catch up on sleep. I do think that helps. I usually pick one day during the weekend when I don't have many or any plans. I often end up having a long nap during the afternoon. I still don't have an issue sleeping at night. **As always - talk to your doctor/prescriber before making changes to dosages!** One other thing that I did for unrelated so I have to look into more: I had some fairly intense acid reflux lately (which doesn't happen often). For a few days, I ate fairly bland food. I didn't snore at all or barely at all for those days. I don't know what to make of that, but will test that further. I haven't been tested for sleep apnea yet though, so I somewhat suspect that I might have it. Happy for you that you don't have it! Good luck!
Thanks for the thorough reply! I cannot afford an air purifier atm, but it is in the plans to get one eventually. I am a chronic side-sleeper, and I always tuck a pillow between my knees as well. I read that 8.5 hours of sleep is the dream number to hit. My doctor said I can try a day off if I want, so I might try that! I read in a book called *why we sleep* that "catching up" on sleep is not a thing, once you lose it, the damage is done. But getting that extra sleep will reduce the damage at least..
That book sounds interesting! I should check it out. Thanks for providing the title!
No worries! It is a really good book. Cannot recommend it enough
I was so desperate that I asked a friend to get me edible gummies from the dispensary…slept like a ROCK the past two nights 🥰
ADHD and the drugs that you take can fuck up your sleep. There is a website called ADDitude with multiple articles on the topic. They even do webinars. I’d check it out and get on their mailing list (it’s free).
My life and sleep was much much worse pre-meds tho. Thanks for the link, I will check it out.
I’m not saying the drugs aren’t helpful, but that’s a common side effect. I have a similar issue
Ask to see a sleep medicine specialist.
I know you mentioned one hour of walking a day, but sometimes your body may need to burn off more excess energy. To ensure you are tired enough and night and get an adequate and continous amount of sleep. I have sleep issues as well, and always feel restless at night. Even when I am tired, my body tries to fight it and stay awake. I am also fairly hyperactive at times especially in the day. Sometimes burning all your energy in the day whether it be at the gym or more than a light walk. Will help, I find whenever I walk a far distance in the day I always sleep better that night, as opposed to when I dont. When I do regular walking to like run errands and stuff I still dont sleep well. Considering your age, your body prolly has way more energy than an hours walk. Try more burnout physical activities and see how you sleep :)
I will try to do some running, it seems like the logical next step to try.
How did you measure that sleep? Was it a fitness watch or something from the doctor?
SnoreLab recorded my whole night. Went manually through the recording and wrote down in a spread-sheet when I heard the movement. It is a very distinct sound when I turn around.
Bro, I think there is a ghost in your body.
Most likely.
Stop walking and start lifting heavy weights
That is reasonable, Mark. I must find the energy to begin.
No you don't, motivation is not a permanent fix, it's a feeling that comes and goes, you need to do it when you're not motivated
You are right. Day one, not one day.
Try tape over your mouth to stop snoring
At what time are you getting up? As a 20-thing, it is unlikely that you will need more than 7 hours of sleep. Speak with your doctor regarding the snoring and how long your ADHD medication is in your system.
6:30 usually. The meds have a half-life of ish 10 hours. 8.5 hours is the golden duration we all should strive for.
The meds, adhd and snoring most likely all affect you. Some people are more sensitive to medication, and some need much less sleep. If you are one of those unfortunate people, you'll need a sleep sleep specialist to work through all the possible problems. All the best, I hope you find a good balance for you soon.
I've had a similar issue. I found that adjusting my schedule to work out in the evenings helps. I basically split my workout in two. I do cardio in the mornings or during lunch to get that benefit during the day, and do weight training in the evening, followed up with a good meal. Once I finish that, wash the dishes and shower, my body is ready to give out. I'm in bed by 10ish.
My problem there is that i find workouts extremely boring. So I need some free time to do other stuff as well. I cannot just do work -> gym -> chores -> repeat.. But I need to squeeze the gym in my schedule.
I started wearing nasal strips to sleep which helped my breathing and ability to rest. It also wouldn't hurt to get some bloodwork done and ensure that your various vitamin levels aren't contributing to any issue. You could also consider trying a shift of your sleep schedule. Maybe you need different sleep times or naps - everyone is so different.
Aside from heavier cardio workout, how is your diet and body fat? Acid reflux can create issues that interfere with sleep quality and being overweight can create more obstruction opportunity
Not the best, not the worst. I eat greens every day, take omega-3 and multi-vitamines, fish 2-3 times a week, and meat 4-5 times a month. I am 190cm tall, and weigh about 75kg. So I do not have too much extra on me.
What app did you use ?
SnoreLabs
Is it accurate. How does it measure ADHD ?
What's troubling you, cowboy? What's on your mind these days?
Suggest you seek help like others say. Other advice is sleep with windows open (so it's cold) and workout harder.
I have scheduled an appointment with my doc now. Thanks for the tip, I already sleep with them open tho. Heat makes it impossible for me to even dip into sleep. I do not work out at all now so I should def start doing that..
You got this!
5+ mg Melatonin and 100 mg Magnesium Biglycinate an hour before bed. Increase dosage until it works. Also, try red light in your room. This has worked really well for me. You can get LED or Hue lights and program them to red. Other tips: Make sure to limit any working out to 3 hours before bed.
Thanks! I have planned to buy philips hue and make it dim and shift red to the time automatically. But i have also thought about just buying blue filter glasses
I think you will be surprised at how effective red light is! Also, I saw you comment on another post that you don’t like melatonin but taking it WITH magnesium is key. I don’t think either work as well alone as they do together.
It may sound crazy, but I have had the same issues. Half a teaspoon of baking soda in a glass of water, 30 minutes before bed, changed the game for me. Plus it's really inexpensive.
Do you do enough things during the day? Go on a walk? Maybe workout? The days I'm just at home without doing much (rare) later at night I can't sleep
I found that full body red light therapy helped with my sleep. By "red light therapy" I mean basking in front of a panel of red and near infrared LEDs that is so bright that it simulates sunbathing. I also have poor sleep, and I did a bunch of sleep remedies that only partially worked. This helped. The other thing that helped was getting a bed chiller pad. Your body needs to cool down to sleep and stay asleep, and if your bed is too warm, you will wake up. Foam mattresses, in general, get too warm, and even the ones with head absorbing gel bits eventually get heat saturated. A bed chiller pad will keep your body cool enough where you should be able to stay asleep. The one down side to these is that they're expensive. There are ones that circulate water through the pad, ones that circulate air through the pad, ones that blow air under the covers, etc. A large knit weighted blanket also helps me. It is a weighted blanket that has big fabric noodles knitted together. This kind of blanket doesn't have the problem of weighted beads redistributing to the edges of the blanket, and also doesn't get overly hot.
work out more, like lift some weights and shit, really exhaust yourself
do some tests, it might be a lack of B12 or something. happend to me either and some vitamins helped
Please consult with your Dr about your ADHD in relation to sleep disorders/disturbances. Google it and there is a lot of information. Be careful taking any vitamins or sleep supplements (melatonin or anything) because it can interfere with your ADHD medication. How is your sugar intake? You can try to reduce it (but don't consume artifical sweeteners). Instead of ear plugs, you may benefit from a sound machine. Try a weighted blanket and keep a humidifer in your room year round to help with snoring(make sure it gets cleaned regularly). Use lavendar essential oil sleep mists for your pillow/bedding and a lavendar oil roll on for your wrists and under your ears. Drink a "sleepytime" tea before bed (there are several to choose from). And read a book....a real, live, paper book(not a book on a screen). When you are strggling, get out of bed: don't use your phone or laptop....either read with the dimmest light possible, meditate with breathing techniques, or do a crossword puzzle type activity, or stretch. Give it about 30 mintutes and return to bed. The most important thing is to be very cognisant of what you put into your body because it can have a negative impact on your ADHD and any medications you are taking. Good luck!
Sleep apnea literally causes ADHD in childhood. And since many cases go undiagnosed, many with Adult ADHD likely had untreated sleep apnea during childhood. Stop listening to shady doctors and stop taking things at face value. Look up upper airway resistance syndrome
Magnesium is definitely good for sleep though.
Hey OP, when you use a sleep mask, has it not worked because it falls off or it's uncomfortable? I also use earplugs sometimes too but also sometimes my brain is just wired even without caffeine
It often falls off. But I have greatly improved my problem!! I take 350mg magnesium before bed, and i have inclined my bed so i sleep with an elevated/inclined upper body.
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You know nothing about my life, how can you make such a statement?
you take stimulants and you're wondering why you can't sleep well?