The ADHD Sleep Solution: The Bio Hack for Better Rest

You roll over under the blankets for what feels like the 100th time tonight. Music is blaring in your head. It’s the same song on repeat. As the events of the day start to play in your mind, you reach for your phone, saying a silent prayer that there’s still time for sleep. Not that you could if you tried.

As your phone shoots the light of a thousand suns into your cornea, you see there’s still a chance! At only 1:53 am, you can still salvage a couple of hours, but you’ll have to get back to sleep quickly.

By now, you’re probably aware of the importance of sleep for ADHD. This isn’t your first 2 am rodeo. What you may not have mastered, is how to avoid said rodeo.

If you have ever found yourself in this exact scenario, there are a few things you need to understand:

• How lack of sleep negatively impacts ADHD
• The number one activity you should AVOID if you hope to get back to sleep
• The two chemicals that work in tandem to promote sleep and how you can hack them

Lack of sleep can exacerbate the already frustrating symptoms of ADHD.

Brain fog, impulsivity, and irritability shoot through the roof. As an added bonus, these symptoms all increase stress while poor sleep decreases stress tolerance.

(BTW: Sleep is super important for ADHD brains.)

Like everything else with ADHD, the things we need the most are the hardest to obtain. And sleep is no exception. Hyperactivity, impulsivity, and the tendency to overthink make sleep elusive.

The worst contributor to our poor sleep is our heavy dependency on dopamine.

Dopamine is one of the chemicals that promotes wakefulness and it just so happens to be the one that folks with ADHD are typically deficient in. And the quickest way to get a hit of dopamine? Reaching for your phone. What might start as checking the time can all too quickly result in scrolling social media, online shopping, or watching videos. All resulting in a dopamine increase and decreasing the likelihood of a restful night’s sleep. Without a doubt, your phone is the worst thing you can take to bed with you, especially if you have ADHD.

The Sleep Foundation has this to say about the correlation between smartphone use and sleep.

Numerous studies have established a link between using devices with screens before bed and increases in sleep latency, or the amount of time it takes someone to fall asleep.

The Role of Melatonin in ADHD Sleep Struggles

Melatonin is a hormone that helps regulate your sleep-wake cycle. It’s produced by the pineal gland in the brain, and its production increases in response to darkness. However, for individuals with ADHD, melatonin production can be disrupted, leading to difficulties falling and staying asleep.

To enhance melatonin production naturally, consider the following tips:

1. Create a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Limit Exposure to Blue Light: Reduce screen time at least an hour before bed and use blue light filters on your devices.
3. Create a Relaxing Bedtime Routine: Engage in calming activities such as reading a book, taking a warm bath, or practicing meditation.

Glycine and Melatonin: The Dynamic Duo for Better Sleep

Glycine is an amino acid that plays a crucial role in sleep by lowering body temperature and relaxing the nervous system. When combined with melatonin, it can significantly improve sleep quality and duration. Here's how to leverage this powerful combination:

1. Glycine-Rich Foods: Incorporate foods high in glycine, such as bone broth, meat, fish, dairy, and legumes, into your diet.
2. Supplement Wisely: Consider taking glycine supplements before bed to enhance its sleep-promoting effects.
3. Combine with Melatonin: Using melatonin supplements in tandem with glycine can create a synergistic effect, helping you fall asleep faster and enjoy deeper sleep.

Understanding and optimizing your sleep routine can significantly improve ADHD symptoms.

By focusing on natural ways to boost melatonin and avoiding activities that disrupt sleep, such as using your phone in bed, you can create a more restful environment that supports better sleep and overall well-being.

Remember, achieving good sleep may require some trial and error, but with patience and persistence, you can find a routine that works for you.