ADHD

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A casual community for people with ADHD

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Relevant Lemmy communities:

Neurodivergent Life Hacks

lemmy.world/c/adhd will happily promote other ND communities as long as said communities demonstrate that they share our values.

founded 2 years ago

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Chronic Insomnia (piefed.social)

submitted 3 weeks ago by weimaraner_of_doom@piefed.social to c/adhd@lemmy.world

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Hi all! I was formally diagnosed with ADHD in my mid 20's. Currently taking generic Vyvanse and Guanfacine. Getting on meds was a huge quality of life improvement. One thing that I still struggle with is chronic insomnia, which is a common commorbidity with -- or maybe symptom of -- ADHD. The insomnia started around the time I hit puberty and I can count on one hand the number of great nights sleeps I've had since then.

I've tried a lot of environmental changes like:

Having a rigid bedtime schedule.
Wearing blue light filter glasses for 3 hours before bed.
Taking melatonin supplements.
Minimizing screentime.
Using a weighted blanket.

Those all seem to help somewhat but not to a huge degree. I still feel sleep deprived most of the time.

Apparently I also occasionally have jerking movements while asleep somewhat consistent with "Periodic Limb Movements of Sleep (PLMS)".

Has anyone else had a similar experience and found any effective treatments?

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[–] FarraigePlaisteach@lemmy.world 3 points 3 weeks ago

One thing not mentioned in the comments is getting daylight and fresh air first thing in the morning. Fifteen minutes ideally. Standing near a window didn’t cut it for me. Had to step outside fully with a hot drink. Feel the light on your skin and eyes, the air in your lungs and nostrils.

That one adjustment made a noticeable difference for me. It didn’t solve the problem, but I could feel that the “pull” into sleep was a bit stronger at nights when I had been doing it. And when I do eventually fall asleep, it’s better quality.