Sleep can be a struggle with ADHD. So many ADHD adults are constantly underslept. Lack of sleep causes a myriad of downstream ADHD symptoms. Therefore in the quest for optimal health and performance, the importance of quality sleep for ADHD adults cannot be overstated. Dr. Andrew Huberman, host of the Huberman Lab Podcast, shared insights on mastering sleep in Episode 2, recognizing its significance in our overall well-being.
Since so many of my ADHD clients struggle with sleep problems, this post distills Huberman’s list into 12 sure-fire ADHD sleep tips to enhance your sleep hygiene and build a routine to settle in and get to sleep.
1. Maximize natural light exposure (sunlight even on overcast days)
One of the best ways to hack your ADHD sleep protocol is to start your day by exposing yourself to direct, outdoor sunlight within 30-60 minutes of waking up (with no sunglasses). Prioritize eye health and avoid staring at the sun, but aim for 5-20 minutes of early morning light within the first hour of waking. This is crucial for setting circadian rhythms and enhancing waking attention. Repeat in the late afternoon to sync your circadian rhythm. Adjust based on weather conditions, and if natural light is scarce, consider artificial daytime simulators. This tell-all podcast episode features all the research of Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder and Director of the Center for Human Sleep Science at the University of California, Berkeley. Additionally, Dr. Walker is the author of the international best-selling book Why We Sleep and the host of The Matt Walker Podcast. Drs. Huberman and Walker discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don’t get enough sleep.
2. Maintain a consistent sleep schedule with ADHD
Establish a regular wake-up time and go to bed when you first feel sleepy. Consistency is key to optimizing sleep quality and overall well-being. Irregular sleep schedules disrupt the circadian rhythm, impacting sleep-wake cycles. Studies emphasize the significance of regular sleep patterns in promoting better sleep. For example, irregular sleep schedules lead to more disturbances and higher daytime sleepiness. Going to bed when sleepy aligns with natural signals for rest, facilitating smoother transitions through sleep cycles.
3. Manage Caffeine Intake
Caffeine is a long-known ADHD attention hack, however, at the wrong time of day, it can mess with your sleep protocol. Huberman often references whether one is ‘caffeine adapted’, or used to caffeine. If so, you need to consider if you’re using caffeine medicinally or not. Regardless of whether you’re adapted, or addicted to caffeine, it can mess with your sleep. So, an ADHD sleep protocol best practice is to avoid caffeine within 8-10 hours of bedtime, or even longer (12-14 hours) according to Dr. Matt Walker.
Experiment with tolerance to align caffeine consumption with your sleep schedule. Scientific literature consistently highlights the relationship between caffeine and disrupted sleep patterns. Individual tolerance varies, so tailor caffeine intake based on genetic factors, age, and overall health. Experimenting with caffeine intake aligns with precision medicine principles, allowing for personalized sleep hygiene.
4. Control artificial lighting
To optimize your sleep with ADHD, you’ll want to limit exposure to bright light, especially overhead lights, between 10 pm and 4 am. Use artificial lighting only as necessary for safety, and consider blue blockers to mitigate the impact. Candlelight and moonlight are acceptable for nighttime illumination.
5. Consider experimenting with sleep supplements
Consider specific supplements (Magnesium Threonate, Apigenin, Theanine, Glycine, and GABA) 30-60 minutes before bedtime. Start with one supplement at a time, adjusting based on individual responses. Momentous supplements are recommended, but personal preferences should guide choices.
6. Anticipate a pre-bedtime alertness spike
While working on your sleep protocol, expect heightened alertness approximately one hour before your natural bedtime. Sleep researchers have long-known this spike to occur, so it’s important to just let it happen and remain calm, as it passes.
Research in the Journal of Sleep Research highlights the existence of a natural rise in alertness about one hour before bedtime, commonly referred to as the “wake maintenance zone.” This observation aligns with the two-process model of sleep regulation, emphasizing the interaction between the homeostatic drive for sleep and the circadian rhythm. By anticipating this alertness spike, individuals can avoid unnecessary anxiety or frustration when experiencing heightened wakefulness during this period. Instead, acknowledging it as a natural part of the sleep-wake cycle allows for a more relaxed approach to bedtime routines. Practically, experiment with calming activities, such as reading a book or practicing relaxation techniques, to facilitate a smoother transition into sleep. Knowing the phenomenon of a pre-bedtime alertness spike will help you manage your expectations and ensure a smoother transition into a restful night’s sleep.
7. Optimize your sleep environment
Crafting an optimal sleep environment will help foster a conducive atmosphere for restorative sleep. Scientific evidence proves that temperature plays a pivotal role in sleep quality. A study in the journal Sleep Medicine Reviews suggests that a cooler sleep environment, typically between 60-67 degrees Fahrenheit, is associated with improved sleep efficiency.
Darkness is equally crucial, as exposure to light, even during sleep, can disrupt circadian rhythms. The National Sleep Foundation recommends blackout curtains to create a dark sleep environment, reducing the risk of sleep disturbances.
Additionally, the ability to regulate body temperature through adjustable blankets aligns with the understanding that our bodies naturally cool down during sleep initiation. Dr. Andrew Huberman uses a controlled sleep mattress wrap to create an environment conducive to optimal sleep. Integrating such tools and practices will personalize your sleep environment to align with your needs.
8. Beware of alcohol and sleep medications
Be cautious with alcohol and sleep medications, as they can disrupt sleep patterns. Alcohol, despite its initial sedative effects, has been linked to disruptions in the sleep cycle. Research published in the journal Alcoholism: Clinical and Experimental Research highlights how alcohol consumption before bedtime can fragment sleep. This leads to increased wakefulness during the night and a decrease in overall sleep quality.
Similarly, common sleep medications, such as benzodiazepines and certain drugs, can also interfere with the sleep architecture. A study in the Journal of Clinical Sleep Medicine found that these medications can impair sleep continuity. Additionally, meds can cause daytime drowsiness. Understanding the potential drawbacks of alcohol and sleep medications is crucial for making informed choices that prioritize the preservation of natural sleep patterns and overall sleep quality.
9. Optimize daytime naps
The National Sleep Foundation recommends limiting daytime naps to less than 90 minutes or abstaining altogether. Research consistently underscores the potential benefits of strategic napping, emphasizing the importance of adhering to specific guidelines. Brief naps (10-20 minutes) actually enhance alertness without negatively impacting nighttime sleep. While naps can be beneficial, excessive daytime sleep can interfere with nighttime rest. Long daytime naps interfere with the natural sleep-wake cycle, leading to difficulties falling asleep at night.
The Journal of Sleep Research published findings indicating that prolonged napping during the day can contribute to sleep fragmentation and a decrease in overall sleep quality. Therefore, while recognizing the potential benefits of strategic napping, you’ll benefit from developing constraints to ensure that daytime rest complements, rather than disrupts, the nocturnal sleep pattern.
10. Try non-sleep deep rest (NSDR) or yoga nidra for night wakings
If you wake up at night, consider NSDR or engage in a “Yoga Nidra” session for effective tools to return to sleep. Research highlights the efficacy of cognitive-behavioral therapy and Yoga Nidra in promoting sleep onset and reducing insomnia symptoms.
11. Explore Reveri App protocols
To help develop your ADHD sleep protocol, Huberman recommends Reveri, an iPhone app offering research-backed protocols. Engage in Reveri’s sleep self-hypnosis for 10-15 minutes, three times a week, to rewire your nervous system for relaxation.
12. Adapt your ADHD sleep protocol to your changing needs
Recognize that sleep needs and tolerances evolve over time. Adjust sleep habits to accommodate changes in sleep preferences and patterns, both for yourself and for your children. Understanding evolving sleep needs contributes to overall improved sleep quality and health.
Conclusion
While perfecting your sleep habits is tough, consistent efforts to master your sleep can significantly enhance your mental and physical health. Establishing an adequate sleep protocol is one of the best ways to mitigate ADHD symptoms and can certainly help you overcome burnout. Drifts from these recommendations are inevitable, but returning to these behaviors will prevent prolonged disruptions and ensure a well-rested and rejuvenated self. So, embark on the journey to master your sleep, and you’ll reap the rewards in all facets of life.
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