I don’t think there’s any more toxic statement than this right here in our modern “hustle culture”. We have been misled as a society to think that we are weaker or less than simply because we prioritize resting and recovery.

“Poor sleep is negatively influencing our heart health, brain aging, our moods and part of the reason why I’m chatting with you here today is because sleep is something that poorly influences negative ADHD symptoms.”

It turns out, sleep is a common obstacle for those of us with ADHD. A study from the European College of Neuropyschopharmology (that’s a mouthful) actually found that 75% of children and adults with ADHD had a sleep issue, as well.  There’s good news, though. We can improve!

With today’s post, I want to share with you 3 of my favorite tools when it comes to getting quality sleep so that you can start feeling the awesome way that you deserve to feel each morning. I’ve struggled with sleep for years, and I have no interest in going back to my old ways!

1.) Change your sleep dialogue. 

If you’re reading this article, you’re off to a good start already.

“Part of the large problem with sleep is that we look at it as a bad thing or it may even become a chore of some sort which is a term us ADHDer’s want no involvement with.” 

Rather, get a positive “why” behind your sleep. A large motivator for me is that I now know that when I’m well rested, I show up better in my day job, I’m a better coach, a better friend – all the amazing things that make for a quality life. 

Realizing that sleep is an advantage rather than a “weakness” or a “chore” of some sort can make all the difference.

2.) Keep the blue light away.

“What’s blue light?”

 Blue light is the type of lighting we get from our tablets, TVS, phones, flourecent lighting, so many sources. 

A study from the University of Houston actually found that when adults avoided blue light at night, they experienced a 58% increase in their melatonin production which is a hormone that largely influences our bodies ability to not just sleep, but to get a quality, deep sleep each night, as well. It’s worth to keep in mind that while the study is good, there’s no mention of any ADHD participants.

As I’m writing this article, it’s actually a little bit past my bed time but I’m still going to get a really good night of sleep as I’m wearing orange lens glasses that are blocking 100% of blue light. 

If you’re not going to go the glasses route, it’s definitely smart to shut devices off 30 minutes before bed and perhaps exploring doing something that relaxes you such as meditation or yoga.

3.) Make your mornings something to look forward to.

This is huge. One of the best things I’ve done was starting to do my to-do list for the next day before bed, and adding things in the morning to look forward to. 

A study from the Journal of Experimental Psychology actually found that when participants wrote their to-do lists right before bed, they fell asleep a lot quicker than participants who were not planning their next day before bed. 

I’m known on my Instagram for my morning walks. I love to move as it helps me be my best me. For you, it may be doing yoga or meditating (which I also do) whatever it may be, doing something that energizes and excites you in the morning can make all the difference in helping you sleep. You’ll be more tired at the end of the day and you’ll be a little more at ease for the next day when it’s time for bed.

If I can finish this with one thing, it’s that I want you to know that sleep is not for the weak. Sleep, and all other forms of recovery, are for those who seek good friendships, careers they enjoy, good health and most importantly here, a more healthy ADHD brain. 

Marc Almodovar has diagnosed ADHD, anxiety, and depression. Upon turning his life around, Marc now coaches ADHD men to live their very best lives, including integrative nutrition. Check out Marc’s profile here.