ADHD for Smart Ass Women with Tracy Otsuka

EP. 148: ADHD and Sleep: Beyond the Boring Strategies

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Nov 3, 2021

The podcast discusses the importance of good sleep for ADHD individuals, the relationship between ADHD and sleep problems, the role of light in regulating sleep-wake rhythm, the impact of ADHD on sleep and learning, Barbara Oakley's inspiring story of overcoming learning challenges, a morning walk routine for increased alertness, and anchoring sleep patterns for better mental health.

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ANECDOTE

Living In The Land Of Woo Hoo

Tracy reads a poem called "Living in the Land of Woo Hoo" sent by a listener that humorously captures ADHD chaos.
The poem frames ADHD life with warmth and humor rather than shame.

INSIGHT

ADHD Often Drives Sleep Problems

ADHD commonly disrupts sleep with racing thoughts, restless sleep, and delayed sleep onset that often predate stimulant use.
Many clinicians misattribute chronic sleep issues to medication rather than underlying ADHD patterns.

ADVICE

Start With Core Sleep Hygiene

Try classic sleep-hygiene steps: consistent bedtime/wake time, minimal naps, and keep the bed for sleep and sex only.
Test these basics first and adapt what actually works for your brain.

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Normally (and ironically) there's nothing that makes me fall asleep faster than talking about proper sleep hygiene. However, the more I learn about sleep's impact on our overall health and our ADHD symptoms specifically, the more I realize how crucial it is for ADHDers to make good sleep a priority. Most of us know what we should be doing to get better sleep--keeping a consistent sleep schedule, no naps during the day, no technology at least an hour before bed--but actually putting these habits into action is easier said than done, especially when our ADHD is fighting us every step of the way.

In this episode, I cover not only the latest research behind why sleep is so important to our functioning and learning, but I also provide some concrete sleep strategies that are geared toward the ADHD brain, such as connecting positive emotion with getting into bed on time. Like all things ADHD, once we know why we're struggling with these habits we can start to find workarounds and implement sustainable systems that allow us to be successful.

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