Attention Deficit Hyperactivity Disorder (ADHD) affects many aspects of an individual’s life, including sleep patterns. One common challenge faced by adults with ADHD is getting a good night’s sleep, and this issue can be exacerbated by a modern-day phenomenon known as “doomscrolling.” Doomscrolling is the act of mindlessly scrolling through negative news and social media content, which can lead to increased anxiety and difficulty falling asleep. In this blog post, we’ll explore five practical tips to help adults with ADHD overcome doomscrolling before bedtime and achieve better sleep.
- Establish a digital curfew
One of the most effective ways to avoid doomscrolling and improve your sleep is to establish a digital curfew. This means setting a specific time in the evening when you will stop using electronic devices, including smartphones, tablets, and computers. By disconnecting from technology at least one hour before bedtime, you give your brain the opportunity to wind down and prepare for sleep.
To make this habit stick, try setting an alarm to remind yourself when it’s time to power down your devices. You can also consider using apps or settings that automatically limit screen time on your devices, making it easier to stick to your digital curfew.
- Create a relaxing bedtime routine
Developing a consistent and relaxing bedtime routine can be highly beneficial for adults with ADHD, as it helps signal to your brain that it’s time to unwind and prepare for sleep. Your bedtime routine should include activities that help you relax and disengage from the stressors of the day, such as reading a book, practicing deep breathing exercises, or listening to calming music.
Incorporating mindfulness practices into your bedtime routine can also be helpful in combating doomscrolling. For example, you might try meditating or practicing gratitude by reflecting on the positive aspects of your day. By focusing on calming and positive activities, you can reduce the temptation to engage in doomscrolling and set the stage for a more restful night’s sleep.
- Limit exposure to negative content
While it’s essential to stay informed about current events, constantly consuming negative news and social media content can take a toll on your mental health and sleep quality. To combat this, make a conscious effort to limit your exposure to negative content, especially in the hours leading up to bedtime.
Consider unfollowing or muting accounts that frequently post distressing content, and seek out more uplifting and positive sources of information. You might also try setting aside specific times during the day to catch up on the news, rather than constantly checking for updates. By taking control of your media consumption, you can reduce the negative impact of doomscrolling on your sleep.
- Use physical activities to wind down
Engaging in gentle physical activities before bedtime can be an effective way to reduce anxiety and prepare your body for sleep. Stretching, yoga, or taking a leisurely walk can help release tension in your muscles and promote relaxation. These activities can also serve as a distraction from the lure of doomscrolling, providing a healthier alternative for winding down at the end of the day.
However, it’s important to note that vigorous exercise too close to bedtime can have the opposite effect and make it more difficult to fall asleep. Aim to complete any high-intensity workouts earlier in the day, leaving the evening reserved for more calming activities.
- Create a sleep-friendly environment
Finally, creating a sleep-friendly environment can go a long way in helping you resist the urge to doomscroll and improve your overall sleep quality. Your bedroom should be a sanctuary for relaxation and rest, which means eliminating distractions and promoting a sense of calm.
To achieve this, consider the following tips:
- Remove electronic devices from your bedroom, or at least keep them out of reach from your bed. This will make it more difficult to engage in doomscrolling when you should be preparing for sleep.
- Maintain a comfortable room temperature, ideally between 60-67°F (15-19°C), as a cooler environment can promote better sleep.
- Invest in comfortable bedding and pillows that provide adequate support and encourage relaxation.
- Reduce noise and light disturbances by using blackout curtains, a white noise machine, or earplugs. This will help create a more serene environment that is conducive to sleep.
- Incorporate calming scents, such as lavender or chamomile, through the use of essential oils or candles. These scents have been shown to promote relaxation and improve sleep quality.
By following these tips and creating a sleep-friendly environment, you can reduce the temptation to doomscroll and set the stage for a more restful and rejuvenating night’s sleep.
Doomscrolling can be a significant barrier to achieving restful sleep, particularly for adults with ADHD who may already struggle with sleep issues. By establishing a digital curfew, creating a relaxing bedtime routine, limiting exposure to negative content, engaging in calming physical activities, and crafting a sleep-friendly environment, you can overcome the temptation to doomscroll and pave the way for better sleep. Remember, prioritizing your mental health and well-being is essential, and by taking these steps, you can make significant strides towards improving your sleep quality and overall life satisfaction.
