Sono e TDAH: Como Dormir Melhor Pode Mudar sua Vida

Introdução

hi guys welcome to ADHD management today's topic is about sleep control and how you can get better sleep if you have ADHD it can be very hard to get the sleep at night if your mind is really active I know I know from experience years of experience that you have to have really strict sort of daily regime to overcome this it's absolutely key so if you want to overcome your sleep problems and you have like this racing mind at night there are certain things that you can do to help you unwind and to at least simmer down your symptoms of hyperactivity or I mean I'm I'm not really the hyperactive type I have a DD really so more sort of inattentive I do have some hyperactive symptoms like just the racing thoughts and in the past when I was younger I would sort of interrupt people during talking and a little bit fidgety but I was never really the hyperactive type so I'm lucky in that sense but I still struggle with sleep and even to this day I still find myself staying up late and I have to sometimes stay up all night to reset my body clock altogether and that's not healthy you don't want to be doing that on a regular basis because it can really it could really harm your health and it can damage your immune system so the whole point is to apply these methods so that you can avoid having all-nighters and losing out on sleep because they can affect your life it can affect your performance in work you can affect your safety you know you don't to be driving when you're sleep-deprived so these things are very important to try and master and at least try and overcome so I've got another round of scientific research reports from from academic databases that can only be accessed by my University so these are genuine articles this one is called sleep problems in the child with attention deficit the disorder defining etiology and appropriate treatments abstract an estimated 25 to 50 percent of children and adolescents with attention deficit hyperactivity disorder experience problems with sleep the most common sleep problems reported in children with ADHD include delayed sleep onset which is basically the ability to actually fall asleep in the first place sleep or bedtime resistance which I was like when I was a kid because I hated going to bed prolonged tiredness upon waking and daytime sleepiness sound familiar I still get that today higher incidences of sleep disorders such as restless leg syndrome periodic limb movement disorder and sleep disordered breathing can have been reported in pediatric ADHD populations compared with control populations in some cases medications for ADHD and for comorbid disorders may also contribute to sleep disturbances sleep problems may potentially exacerbate ADHD symptoms and that's a big one I definitely believe that's true because if I lack on sleep the next day and my brain fog is just ridiculous and I'm much more clumsy and zone out like way way more I mean it can happen to normal people but if you have a DD ADHD yeah it's gonna really aggravate your symptoms interventions targeting it as ensuring adequate sleep including behavioral dietary specific pharmacological agents for treatment induced insomnia and melatonin could in turn potentially attenuate symptoms associated with ADHD such as irritability weather metabolic or neurological pathways common to both sleep and ADHD may be disrupted and weather targeting treatments to these pathways may simultaneously improve both ADHD and sleep symptoms needs further elucidation so I mean I've done a bunch of research on these databases and most of the time scientists are actually struggling to really come to any solid conclude my ADHD they know very little ok we're still I mean in 2019 we still know very little about ADHD another point is your medication can actually cause you to have sleep problems this is why I've said before if you're taking stimulant drugs for ADHD really better off taking it in the morning so that it has plenty time to get out of your system because if it's still in your system and like good luck with falling asleep I know this from experience and I've have another article here that actually talks about this it's called impact of adult attention deficit hyperactivity disorder and medication status on sleep wake behavior and mellough and molecular circadian rhythms circadian rhythms is basically your body clock abstract attention deficit hyperactivity disorder is a common neuro psychiatric condition that has been strongly associated with changes in sleep and circadian rhythms stimulant a non stimulant medication used in the management of ADHD has been shown to potentially impact on circadian processes and their behavioral outputs behavioral data indicate that patients with ADHD using ADHD medication have lower relative amplitudes of diurnal activity rhythms slow asleep efficiency more nocturnal activity but not more but not more nocturnal awakenings than both controls and ADHD participants without medication so there you are that that says a lot about people with ADHD and their their difficulty in falling asleep compared to others now obviously I'm not a doctor so I'm not qualified to give you real scientifically proven advice but all I can do is give you that information and and you can do what you want with it you can do your own research as well but I want to give you some tips to help you sleep because I think that these things can at least help you you know these are the things that I do and they definitely do work the problem with ADHD is that we are inherently disorganized and we have a problem with sub-discipline so the number one thing that you need to do is set foundation of habits you have to do this right you have to set some solid boundaries with yourself you have to basically treat yourself like a child in a way but yeah the this is the key the first thing that you need to do is you need to set a bedtime and a bed and a waking time every day you need to set your alarm on your phone and you need to put that phone on the other side of your bedroom okay you want to put it on the other side of your bedroom so that you don't pick it up and look at it this is now what I'm going to say about devices blue light devices you need to avoid blue light and electronic devices you should not be on your laptop late at night because it's going to interrupt your circadian rhythm and there's lots of information about this online and I think that it is definitely true because the blue light spectrum is very much like daylight so if you're gonna be looking at your phone looking at your laptop watching the TV you know it's all sort of blue light that's going to interrupt your brain activity it's gonna register it as daylight and that is going to tell your brain hang on it's not like time don't go to sleep yet so it just perpetuates the problem you need to avoid it the second thing you can do is use dimmer light halogen bulbs are better because they are just they've got that warmth orange light and it's more relaxing so energy-saving bulbs will do this as well they'll start off pretty dim and they get gradually brighter I don't actually have a dimming light but I'm considering Game one to have my bedside table so I mean this kind of light there's a lot better for your brainwaves your brain is gonna register it as something like similar to fire which is obviously very it's an evolutionary thing of fire being a sort of nighttime light isn't it so step number three is instead of reading things online looking at your phone I would recommend do some light reading and I know that reading for people with ADHD is hard but the key is what you read I wouldn't recommend reading a heavy book you can read novels if you like I recommend the text be quite large so that you don't have to strain your eye you don't have to strain your eyes when you're reading so I mean that's a big part of it because you don't want to be really focused on the book and you know stimulating your mind and straining your eyes especially if you've got a dim light so you want to have some know quite a little bit bigger text so it's just easier on your mind you know you don't have to strain yourself as much what I'm doing at the moment is I'm actually reading manga books which is basically comics and I enjoy this because it's fun to read and it doesn't take a lot of effort you know it's just mostly illustrations beautiful pictures you know stuff like that it's pretty fun to read and there's not a lot of text so that's the that's the good thing about it is that you don't have to really focus and take in a lot of information obviously if you're gonna read get yourself a bookmark because you need to be able to organize where you've left off bookmarks I should have put that in my reading video how to read with ADHD but you know now next step is gonna be take your time to unwind go to bed better earlier you know yes you need to make go into bed a ritual you need to make it like unlike time thing--we you don't just go to bed after being really busy you need to actually spend a good hour in bed to unwind before you actually plan to sleep that's the key thing is you need it needs to be like a session or unwinding session I've said it before so chamomile tea i really recommand that other you know things like natural herbal teas as long as there's no caffeine in it that's what is going to help you you need something to bring you down and lower your brain activity essential oils are a big part of as well use things like lavender and eucalyptus tea tree oil things like that very relaxing also you can get yourself a plug-in scent like air wick and be pure things like that thank you so much for watching my videos guys I really appreciate the feedback I've received so far I'm glad I can help a lot of you out there maybe you could forward these videos to somebody you think could benefit from it because I want to try and help a lot of people and I'd really appreciate it if you subscribe to the channel and give the video a like if you found it helpful so I'll see you next time guys bye

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