| ny "night people," I have a hard time waking up in the | | | | the evening, and not allow myself to get caught up in |
| morning, but I have an even harder time falling asleep | | | | anything that I find engaging, like emailing, talking on the |
| at night. When I spoke to my doctor about this | | | | phone, or even picking up an interesting book. |
| problem, she offered me a very simple solution: take 3 | | | | When scheduling your evenings and developing a |
| hours to "wind down" before bed. Don't do anything | | | | routine, whether it is for yourself or your child, identify |
| stimulating in the evening that will engage your brain. | | | | the one or two things that usually provide the most |
| Relax, unwind, and you'll find yourself falling asleep | | | | stimulation and eliminate them from the pre-bedtime |
| much easier at night. | | | | hours. In my own routine, I begin my wind down by |
| Sounds simple, right? Not when you have ADD! | | | | shutting off my computer right after dinner. This |
| People with Attention Deficit/Hyperactivity Disorder | | | | prevents me from getting caught up in email, research, |
| (ADD) often find themselves chronically tired during the | | | | or any other number of interesting things that the |
| day, but unable to sleep at night. This can be true for | | | | Internet has to offer. |
| adults and kids alike. Some of us seem to have our | | | | The next thing to consider when planning your routine |
| own internal schedule — a body and mind that | | | | is to schedule in "down time" for some serious relaxing. |
| want to sleep all day and be productive at night. | | | | For me, this can mean taking 15 minutes to meditate, |
| Unfortunately, most of the world doesn't work this | | | | going for a walk with my dog, or even just sitting in my |
| way. Many people with ADD have a schedule to | | | | favorite chair and breathing deeply. Whatever it is, I do |
| conform to, and find themselves suffering with | | | | it alone. |
| sleepless nights and sluggish days. | | | | And finally, set up a "signal" that will let your body know |
| But if we have a possible solution — don't do | | | | it's time to start shutting down. The very last thing I do |
| anything stimulating 3 hours before bed — then | | | | at night is brush my teeth. This is my signal to my body |
| why do we still have a problem? I know that if I can | | | | and mind that the day is now over and it is time to |
| manage to spend a relaxing evening free from | | | | rest. You may choose to do some light reading, tuck in |
| stimulation, I have a much easier time both falling | | | | the kids, or make your lunch for tomorrow — |
| asleep and sleeping soundly. Unfortunately, relaxing and | | | | what it is doesn't matter, as long as it's the same small |
| winding down in the evening is not as easy as it | | | | task repeated every night. |
| seems. Two main symptoms of ADD are | | | | Once you have developed your schedule, make it a |
| hyperactivity (which can be physical and/or mental) | | | | routine. People with ADD often work well with this kind |
| and impulsiveness. These are 2 things that constantly | | | | of structure. You can change the activities you plan for |
| tempt the brain to get active. Additionally, once a task | | | | each night, as long as you stick to the basics. Get your |
| or project is picked up, people with ADD have the | | | | body and mind used to winding down in the evenings, |
| potential to "hyperfocus" on it and lose track of time. In | | | | and you may just find yourself falling asleep easier at |
| order to avoid this and wind down, I find it best to | | | | night! |
| adhere to a routine. I have to schedule my activities for | | | | |