Can anyone give me good tips on some natural ways to make myself sleepy . I'm autistic with adhd so sometimes my brain keeps me up all night and It sucks 😞
Autism Spectrum Disorder (ASD)
Do some meditation
my therapist is recommending this for me but idk where I would even start
headspace is honestly a really great app!! They have little 5 minute guided meditations that are a great start when you don’t know where to start.
Take a nice bath
marijuana if it’s legal in your state and you’re of age is a great natural sedative! otherwise, try different types of teas such as chamomile, herbal blends, etc to soothe. i also sleep with a heating pad because i’m a very sensory oriented person and it gives me a lot of comfort, same with weighted blankets
I definitely sleep with a weighted blanket because of my autism and im not that much of a hot tea drinker but I'll give it a shot thx
i really love putting my LED lights set to pure red. really calms me down emotionally and mentally - helps slow me down. also THC if its legal in your state and for you! i also love my heated blanket and/or my weighted blanket (some people get chlostrophobic with weighted blankets so its not for everyone! to me it feels like a big hug c: ). if you cant use THC for any reason i recommend herbal blends instead, i like lavender and chamomile in my blends to help with sleep and relaxation. good luck to you!!
I have a nice heavy weighted blanket :3
I hated using just melatonin supplements bc they gave me sleep paralysis, but using cbd gummies with low dose melatonin really did the trick for me. I'm really picky about tastes and textures so I'm nit a huge fan of the cbd aftertaste or the gummies' texture but the effects are totally worth it. Also i use fairy lights bc i feel safer being able to see a little at night.
I also use a weighted blanket. You should generally aim for one roughly 10% of your bodyweight but if you're unsure if you'll like it start with a lighter one
I have a weighted blanket :3 I can't sleep without it
yea I need more natural ways because I got so used to the melatonin and it just makes it easier for me to fight the supplements and I want some fairy lights I can't sleep in the dark so I have this huge table lamp 😫
i got mine at Walmart for like $6 it's not big enough to go around my whole room but it's enough for me to have them just on the wall near my bed so i can turn them off if i want without having to get up
Also if you like baths, try adding in epsom salt, and something scented that's relaxing. I sometimes use bathbombs meant to make you sleepy.
I used to have really bad insomnia due to stress and being over/under stimulated
I love baths I just don't have any Epsom salt or bathbombs sadly ill probably put it on my shopping list
Melatonin, I take 42g with sleepytime tea. Caffeine knocks me out fast. I listen to rain and also sleep in a nest full of plushies, pillows, and blankets along with cuddling my dog. I sleep with a heating pad on low and also nightlight on red/orange light or purple as it's calming.
Hope you get sleep
o.o that much melatonin is overdose. It won't kill you but it'll mess with your liver, so just be careful 💕 I used to take 50mg and then got very sick and my body couldn't fight it off cause my liver was drowning
I won't be able to sleep without it actually. I tried going lower, I couldn't. Tried medicine, I OD on it because it caused problems and so I went all natural and now I'm on 42mg of melatonin.
Try breathing vids on YouTube, they surprisingly help alot. Oh! And get some LED lights, prob purple because it can calm you down.
i’ve been prescribed both hydroxozine and amitryptaline (which, btw, is so fun to pronounce) and it helps with my insomnia when i take them an hour before i wanna be asleep
Having a regular routine time has helped me the most.
Put your phone away/ on warm mode about an hour before bed. Stay out of your bed or bedroom unless you are sleeping. Blue light keeps you up and if you associate your bedroom with ONLY sleeping it will help your adhd brain categorize it that way. Also, noise machine.
yes!! The sleep hygiene!!
The number one natural remedy I’d recommend, if it’s something you’re comfortable using, is cannabis. If you don’t want to use cannabis for whatever reason, CBD is a good alternative too.
If you have chronic pain, a medium to high dose of gabapentin may help, i'm testing it right now
My grandfather told me that he could fall asleep anywhere even in active duty when he would catch himself with his eyes closed he shake himself awake then slowly your eyes drift closed when you notice it shake yourself awake usually takes me 2-3 times and I pass outclod
If you're taking adhd meds take them early in the morning
If you find yourself using a lot of devices throughout the day or even before bed, get some blue light blocking glasses (they have a bunch of cute ones on Amazon) to wear while your looking at screens. It has helped me a lot with falling asleep at the end of the night, I didn’t realize how much screens kept me up and my brain going, so they help a lot.
I have add myself and what I do if I have a hard time sleeping is take some melatonin at night and if ur medicine makes u sleepy try taking that at night instead during the day
I’ve realized part of my issue with sleep is that I have poor interoception -perception of my internals and basic needs- and I’ll have muscles tensed without realizing it. My shoulders and neck are usually on that list, sometimes my core or thighs, but most frequently it’s my 🅱️ hole 🤣 Works like a charm.
I also have this my body doesn't tell me what I need so I over eat and that affects my ed it's a pain
I love a good indica cannabis for bed if you're old enough. Brown or deep purple noise and a soft light is amaaaziiiing 😩. For me, idk if it's the ADHD or the ASD, but having my TV on something really familiar, super quiet puts me right to sleep too.
asmr or white noise?? maybe take a nice bath or shower, do some simple skincare (I can recommend some sinple effective products:3 ), tea, stretching or do some quick simple exercises (since it will then make you more tired after and hopefully sleep quicker and better) , try some tea, eat a quick snack, put on a comfy tshirt or pjs? a night light, salt lamps? cbd? ♡♡
I highly recommend "the honest guys" they have guided sleep talk Downs on YouTube, also I take cannabis and depohydramine at night.
what is depohydramine? It doesn't come at all on Google. Like no results found.
There's a band called vitafusion in the US. I don't know where you're at but vitafusion melatonin gummies are really good and they help me fall asleep pretty quickly I have ADHD as well
Sorry I meant brand
i like putting my led lights on dark green and putting on water sounds i found sleeping with a buddy or a pet helps me sleep too :0
That actually sounds really nice, I bet it feels like you're deep in the forest
If my head is full and noisy I put on my bass heavy headset and listen to music, either to daydream or just drown out my own thoughts, depending on how I'm feeling, and I'll do that till I'm exhausted and then switch on the rain sounds and fall asleep
i take melatonin before i go to sleep and i enjoy falling asleep to a youtube video ive already watched. without something playing in the background, i cant fall asleep. i need another person tlaking so my brain can stay silent.
Meditation, sleepy tea, read a book, light a candle, aromatherapy, take a bath
using some type of sleeping audio like white noise, rain sounds, snow storms, etc can help! my brain can keep me up too but i find that having some type of noise for my brain to focus on can help when trying to sleep :)
Watching ASMR videos helps me relax a lot. And sometimes my bf lights insence which also does the trick sometimes, but if I feel overloaded that can hurt my stomach so it's really a hit or miss with that one.
I have ADHD always struggled with sleep, these days I’m too exhausted not to. I will say that a little ganja will definitely put you out but don’t know the legality where you live.
When I was younger I would put on a very familiar and lighthearted movie with low sound to put me to sleep. Or I would read some fiction until my eyes got too heavy
i eat dextromethorpham
I normally watch or listen to a familiar youtube video or show or Disney movie or something. Or sometimes a podcast. It helps me personally to keep my brain busy when I’m falling asleep instead of trying to fall asleep in silence. I also love using a weighted blanket
I listen to calming music before. Bed and put my phone on silent so there's no interruptions. I also find hot showers help.
Melatonin helps me a lot! Start with 1mg to 3mg and see how it helps you. You can safely take up to as much as 10mg without a problem.
Reading might help
I listen to ASMR it makes me so super sleepy
Having a reminder on my phone to wind down and listening to an audiobook have been two things that have helped me most. Sometimes having a favorite tea or little ritual before winding down helps too.
I am too, my recommendations are to just listen to a video or music or something to sleep to
I'm in the same boat.
I either take medication including melatonin gummies or I focus on one activity I can do for thirty minutes or more. Such as yoga, reading or cleaning. I do that activity for at least 30 minutes or till I get tired. The whole time just focusing on task not on wanting to sleep
If you're open to hemp products but don't wanna get high, you could try CBD. Its calming for alot of people.
Get yourself a routine. Go to bed at the same time everyday regardless if you can sleep and force yourself to wake up even if you're sleepy. May take a few weeks to work and you'll walk like a zombie at first (you might be doing it now anyway) but it's better to try it before relying on medication or recriational drugs. Hope it helps x
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