How I improved sleep quality

ADHDers tend to have poor quality sleep according to studies. I have average of 4 hours of sleep according to Pillow, a sleep tracking app. On a good day I will have 5-6 hours of sleep and my cognitive performance will be extraordinary. You must aim to have 90-120 minutes of deep sleep cycle to allow your brain to remove toxic proteins such as beta amyloid which is known to cause Alzheimer’s if not removed sufficiently. So what have I tried to improve sleep quality? As you can see in the photos, I removed everything that causes distraction. My computer, decorations, bookcases, hangers. I only have my bed and a bench storage and a night stand. No LED. I also use a soundscape generation app called Endel with AirPods at a very low volume to induce sleep. I typically fall asleep within 16-25 minutes, according to Pillow. When insomnia hits badly and I struggle to get 4 hours of sleep, I sometimes use CBN oil to keep me from waking up in the middle of the night. It usually works within 1-3 days and doesn’t have addictive property like THC. Lastly, I use home automation to schedule the LED lightbulbs to change colour and brightness. Since I try to go to sleep between 10 PM and 11 PM, I set Alexa to change the light to dark red at 8:30 PM to signal my brain. It’s time to wrap things up. Red light or near infrared light is low energy wave and does not interfere with melatonin production. I hope this helps and feel free to ask questions.

modasodayoda

3mo

Science

ursulamajor

3mo

So impressed by your commitment. You posted this a while ago now… any updates? How is it going?!

chiringa

4mo

How do you do that!? Congrats. I would go nuts unless heavily sedated. You are envied, in a good way. Apparently the bare bones environment isn’t universally beneficial. Studies show super minimalist surroundings can have the opposite effect on certain people. Never clutter. But I’m one of those that needs to feel like im in warm cozy cocoon of things surrounding my environment that evoke a sense of connection to my surroundings and evoke a positive state of being. Best example of that is well done bohemian. (Not just eclectic clutter). My bedroom redesign is still in process so I’m not relying on that. Personally, I used to fall asleep to certain documentary styles that are mentally calming but for a more therapeutic approach I’ve been using the app Loóna. It actually really works for when my mind is too racy, distracted, and I simply can’t get into my meditation apps. Oh and I use my Tapping Solutions app before anything. Whether it’s insight timer, endel, Balance, Loona etc… Tapping, based on the meridian pressure points activation practice, is amazing!! I highly recommend it. Congrats on your solution!!

Mastery8282

4mo

Valid Absolutely! When setting up a bedroom in a minimalistic style, the idea is to have few items or decorations to minimize visual distractions and create a peaceful atmosphere conducive to sleep. This approach can be helpful in avoiding overstimulation before bedtime. However, it's important to recognize that what works for one person may not work for another, and for some, a minimalistic bedroom might actually cause anxiety. The key is to find what makes you feel most comfortable and relaxed in your own space, whether that means embracing minimalism or incorporating more decorations. I would love to have bohemian themed bedroom myself; I just wanted to have fewest possible items so I don’t spend a lot of time cleaning! :D

Mastery8282

4mo

https://search.arc.net/jnLHTVVHormVOR5Djv8b What I have shared is a part of sleep toolkit provided by Andrew Huberman. Please take a look the summary in the link above if you’re interested in learning other ways to improve sleep quality.

eleanor5000

4mo

Thank you so much for this! Posting the photo as well is particularly helpful. I am about where you are according to Pillow, and it’s the constant waking up the makes it so hard. No trouble falling asleep particularly; I just cannot stay that way for any significant length of time. You mentioned CBN helps for that. I have some but I’ve been scared to take it! Do you notice any change in how you feel when you take it? I don’t want to feel loopy or weird. Thanks in advance for any response you might have!

Mastery8282

4mo

https://search.arc.net/c7X5cXTflr4KM9rN49Sb You could also look into mattess cooling pads if you struggle with warm body temperature issue at night. Taking warm shower before going to bed helps take heat off the skin as well.

Mastery8282

4mo

I’m glad you find it helpful. I use Pillow too and think it provides the best analytics when combined with apple watch for measuring movement. I also don’t have much trouble falling asleep but waking up in the middle of the night and going back to sleep again was a major obstacle for me to maintaining sleep quality. Keeping your room cool by keeping the window slightly open, or using a mattress cover that dissipates body heat quickly will help a lot as well since warm body temperature will stimulate sympathetic nervous system (SNS). I created a thread about CBN, CBD and THC on Pi below, so you can do further research. CBN only has sedative effect without psychoactive effect. It immediately helped me stay asleep on the first trial (2mL an hour before going to bed). I felt extremely well rested the next morning without any side effects but others experience may be different. By the way, CBN can be purchased in Canada but may not be available to commoner consumers in some states. https://pi.ai/s/csinaATcW6fR4VRdjboqV

shaws402

4mo

In curious of your physical activity! Also are you removing distractions, or comforts. I traveled for work for a few years and I found I had to bring specific things with me to feel "home"

Mastery8282

4mo

For mental clarity, I’ve sold and got rid of a lot of things on Facebook marketplace. Fewer things that are visible, less distraction. I’ve also cut down on the amount of time I spend with friends or acquaintances from whom I really don’t have much to learn. With all the time I saved, I’ve been listening to a lot of audiobooks and reading books that nurture my mind.

Mastery8282

4mo

Per Dr. Edward Hallowell, physical exercise that stimulates cerebellum is recommended for ADHDers. So I do zone 2 running for 20 to 90 minutes 5 times a day and zone 5 running once a week. I also enjoy mountain bike riding for balancing and whole body exercise.

lhia92

4mo

The only thing that worked for me was quitting coffee, tea and alcohol

Mastery8282

4mo

Yes, even small amount of alcohol is very disruptive to the cognitive function, so I cut it out completely along with sugar, fructose and ultra processed food containing high fructose corn syrup. Fructose damages the liver and causes insulin resistance.

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