If I don't overshoot my planned sleeping time by 1 hour doomscrolling, I'm usually sick. : adhd

[–] [email protected] 4 points 3 months ago* (last edited 3 months ago) (3 children)

I tried caffeine before bed the other night because I read in my ADHD book that that stimulants could have the opposite effect in some people with ADHD, and help the specific problem of racing thoughts before bed(understimulation) which I get pretty often. Slept the best I had in a long time for 4 hours, then got woke up by pets and lost 4 hours because I couldn’t sleep again funnily enough; I did tea for my first test but it definitely ran short, may try a caffeinated something else next time ~~ibuprofen~~.

Edit: Caffeinated ibuprofen doesn't exist to my knowledge and probably for the best not to test it, I got mixed up making comments too early for my brain to wake up.

[–] [email protected] 3 points 3 months ago

Yeah caffeine is a siren song for a select few. It's not necessarily an 'everyone and every form of ADHD thing', but it seems to present together often enough.

In my case it's tricksy because the line between "this much coffee will help sleep" and "this much coffee will make you feel like it re-activated the magic conversion machine the actual ADHD meds just shut down" is about 1 oz one way or another from a 5oz cup (a real small amount in sane units, I didn't convert).

[–] [email protected] 1 points 3 months ago

tried the same thing and i feel very tired but my pulse shoots through the roof and my heart feels like its gonna stop :[

[–] [email protected] 1 points 3 months ago* (last edited 3 months ago)

Yeah, coffee specifically does shit for me. Literally. Pretty sure I'd lose weight at a rapid pace if I kept drinking it. Energy drinks on the other hand are...okay? More mood stabilization than energy improvements.

Unless you count sometimes getting more anxious as energy, in which case some days I may actually be able to vibrate through walls.

Course I don't have just adhd. I also deal with separate depression and anxiety with adhd as a sort of foundation, while also not being the primary reason for either. So fuck if I know.

[–] [email protected] 3 points 3 months ago (1 children)

I'm autistic and I'm the same but for me it's less about going a minute without stimulation, more about not wanting to be alone with my thoughts because they're constant and horrible at best.

Without my tv and pc always on around me (and weed) I don't think I could sleep at all (pc to scroll/read till my eyes get sleepy, and tv to give my brain external conversation to focus on rather than the one going on in my brain). Even then it's a struggle, but I'm still 100% more likely to get some sleep with these things on, than I am without (I don't consider crying for several hours in either frustration or deep despair until my eyes can't stay open anymore a good enough alternative ¯\(ツ)/¯).

[–] [email protected] 2 points 3 months ago

I feel you...

🎶 I can't seem to face up to the facts
I'm tense and nervous and I can't relax
I can't sleep 'cause my bed's on fire
Don't touch me, I'm a real live wire 🎶

[–] [email protected] 3 points 3 months ago

The sleep thing highlights how little we know about the brain. We have no treatment whatsoever which can safely induce sleep. This cliché advice, which is meant exclusively for acute insomnia of those who typically don't experience it, is the cutting edge of sleep medicine. Humanity and the most advanced scientific research currently available is totally ignorant of everything not covered by these tips.

When I finally accepted that I have absolutely no control whatsoever of my sleep latency and there is currently nothing in all of medicine that can be done about it, my nights became a lot less stressful and a lot more enjoyable.

[–] [email protected] 3 points 3 months ago

Weirdly, I can spend hours meditating. But meditating before sleep? Impossible. If I can't have Netflix, I require music

[–] [email protected] 2 points 3 months ago

I fall asleep super easy if I am watching stuff in VR. The trick appears to be to completely immerse yourself with stimulation until your brain shuts down.

[–] [email protected] 2 points 3 months ago (2 children)

A while ago, I read something about how back in the day, people would spend half of their evenings "thinking about sleep" and not really doing anything, talking about it like wasted time when you could be doing more fulfulling things. So it's weird to me to hear that people are recommending two whole hours of this.

As someone who doesn't have ADHD, here's what works for me*: No heavy metal or intense video gaming right before bed. I usually just take one final scroll through the front page of Lemmy before I go to bed. And I leave my phone at my desk - that part seems more important. Studies have found it's harder to fall asleep while looking at a screen. I learned this a while ago and thought it was a no-brainer, then was surprised over the years to learn how many people are literally scrolling through their phones while they're trying to sleep. If you can give that up*, you'll fall asleep easier, and if your phone is out of arm's reach of your bed, your alarm clock will be much more effective in the morning.

*I can't even guess how easy this would be to pull off with ADHD. Maybe it's about as easy as it is for anyone else (which may not be all that easy tbf,) maybe it's borderline impossible. If it's the latter, sorry, I don't have any ADHD-specific advice.

[–] [email protected] 0 points 3 months ago (1 children)

Always appreciate someone who doesn't have adhd coming in and giving advice like they have it all figured out. You might as well just say, have you tried not having adhd?

[–] [email protected] 0 points 3 months ago (1 children)

Yeah, I know it's not necessarily going to be applicable. That's why I gave two asterisks pointing to a disclaimer about exactly that.

Anyways, the point of my comment was more to talk about my thoughts and experiences regarding sleep routines, and the fact that the "two hours of nothing stimulating before bed" is incredibly alien even to me, as a person who doesn't have ADHD.

[–] [email protected] 0 points 3 months ago (1 children)

Not everything is about or for you, you don't always have to chip in, and this is a perfect example of a time where you actually have nothing of much value to contribute to the conversation so should just taken a seat and listen (if you must. Again - some things simply aren't for you and it's ok to move on without piping up).

You are literally being the top person in the meme who doesn't get it. We face several of you a day every single day of our lives.

I hope you take this opportunity to learn and do better in the future, instead of trying to justify, and continuing to centre yourself in conversations that aren't for you.

[–] [email protected] 0 points 3 months ago (1 children)

I'm sorry about the experiences you've faced that are justifying this anger.

I just like to join in conversations, and to me, the forum format of Lemmy and similar sites is an invitation to have a conversation. When I see something that's relatable, I often like to talk about how it's relatable, and when I get to talking, I often like to say more than just a small bit. I usually only assume that a community is exclusive when something in its sidebar says so. The sidebar here doesn't say it's for people with ADHD only, so I assumed it'd be okay for me to join in the conversation.

And yeah, talking about how I sleep probably wasn't the best thing there. I've been on the receiving end of righteous anger for giving neurotypical advice before, but I assumed that adding a disclaimer would have been enough. I'm not trying to fix you, and I understand that what works for me may not be feasible to even try for you. But I didn't see it as just talking to people with ADHD. There are neurotypical people seeing these posts too when they trend, and I was thinking the advice might possibly help one of them even if it can't help people with ADHD.

There's a good point to be made about how it's wrong for a neurotypical to co-opt an ADHD post to give advice to other neurotypicals, and I get that. I just don't really see it as that, because the advice wasn't even the primary purpose of my post (though I understand how it seems like that as it ended up being the largest paragraph.) The reason I was posting in the first place was just to talk about how it was relatable. I thought expressing a bit of solidarity and agreeing with the perspective on the top person in the meme would be a good thing. The advice was initially just a way to demonstrate that, before I went and made a whole paragraph out of it.

Sorry it came across the way it did. I'll try to be more careful about it in the future, assuming I remember.

[–] [email protected] 1 points 3 months ago

Lmfao, that's a lot of condescending words to say "no, I will absolutely NOT listen to the people whose space I'm encroaching on and try to learn about their experience and do better for their benefit (or simply walk away), I WILL continue to always centre myself, because that's all I care about".

I’ve been on the receiving end of righteous anger for giving neurotypical advice before

And yet the thought to, you know, just fucking not never seems to have crossed your mind..

The "experience I'm facing" that is causing me "anger" is you and your behaviour, no amount of twisting things to justify it to yourself changes that, the least you can do is take some accountability (lmfao, as if.. This entire thread is absolutely textbook NT behaviour, including the framing me as "emotional" and yourself as "logical", and you've already made it clear that you don't give a shit about the impact of your own actions).

Sorry it came across the way it did. I’ll try to be more careful about it in the future, assuming I remember.

Fuck your non apology and your insistent on there being a next time for you to be "careful about it" - you don't need to "be careful", what you need is to have some respect for spaces that aren't for you and the people they are for, and resist your desperate need to insert yourself and your unsolicited unhelpful and uninformed opinions absolutely everywhere.

I thought expressing a bit of solidarity

TIL solidarity means privileged people talking over the experiences of marginalise people in their own space 🙄

[–] [email protected] 0 points 3 months ago (1 children)

You may need to update your "no brainier"

As those of us who scroll in bed have long known:

One study, published in the National Sleep Foundation’s journal, Sleep Health, investigated iPhone use in young adults before bed and found no significant differences in sleep outcomes regardless of whether subjects used a phone with a less-blue display, a normal display or no phone at all.

Several studies have suggested blue light emissions suppress the production of the sleep-promoting hormone, melatonin. But researchers now say these effects are not as extreme as previously believed, amounting to, at most, a 10-minute delay due to screen use.

https://nypost.com/2024/05/30/lifestyle/screentime-before-bed-could-be-less-harmful-than-earlier-thought/

[–] [email protected] -1 points 3 months ago (1 children)

That's talking about being on the phone before bed, not while trying to sleep. I'm not talking about people doing one last scroll before they go to bed, I'm talking about people lying in bed, scrolling through their feeds, expecting to fall asleep with their phone in hand.

And yeah, I thought it was a no-brainer that actively reading social media makes it harder to fall asleep while doing so, but these days I'm not so sure how common this "common sense" is.

[–] [email protected] 1 points 3 months ago (1 children)

And yeah, I thought it was a no-brainer that actively reading social media makes it harder to fall asleep while doing so, but these days I’m not so sure how common this “common sense” is.

And there it is.

The NT has ridden in on their white horse to teach all us NDs about their "common sense" that is clearly what we're lacking..

What would we do without you, oh great neurotypical??? /S

[–] [email protected] -1 points 3 months ago (1 children)

Why are you being so hostile? I'm not even talking about ADHD here, I know neurotypical people who do it.

[–] [email protected] 1 points 3 months ago

Because you're on an ADHD page. The rest of us are here talking about the ADHD experience and you're going on and on saying BuT wHaT aBoUt ThE nEuRoTyPiCaL eXpErIeNcE?

For people with ADHD, falling asleep with the phone in your hand can be objectively quicker.

[–] [email protected] 2 points 3 months ago (1 children)

That advice is bullshit. I look at screens for hours before bed and then just fall asleep. Doesn’t apply to everyone.

[–] [email protected] 3 points 3 months ago

Because it's talking about quality of sleep rather than time it takes to get to sleep

[–] [email protected] 1 points 3 months ago

I thought reading is actually often recommended though instead of all those other activities. Knitting too. Relaxing things like that.

It might be a specific “stay alert” trigger for some, but not generally.

[–] [email protected] 1 points 3 months ago* (last edited 3 months ago)

Yeah bro not gonna happen. 2 hours is 2 entire hours and I have things I care about to do.

[–] [email protected] 0 points 3 months ago (1 children)

If I don't put on a decent to good movie I've already seen several times AND brown noise (not to be confused with the theorized Brown Note), odds are I don't fall asleep for several hours if at all.

Sleep advice and other such "lifehacks" are seldom very ADHD-friendly and can be borderline ableist at times.

[–] [email protected] 1 points 3 months ago (1 children)

Yes, I usually watch tv or a movie in bed and it also has to be something I've seen before so I'm not kept awake wanting to see what happens next. Also it has to be not too funny, not too sad, or make me just too happy to see, etc. Interesting enough for me to want to watch it at all, boring enough for me to fall asleep quickly. It can be tricky sometimes.

[–] [email protected] 0 points 3 months ago (1 children)

I go to sleep wearing noise cancelling headphones and playing YouTube videos from a handful of creators with nice monotone voices that I've seen before. If I don't, then my mind gets too preoccupied with thinking about things that aren't important, and on top of that every single little noise gives me an adrenaline rush and I feel the need to get out of bed and go investigate

[–] [email protected] 0 points 3 months ago (1 children)

I have this 1 have this one creator, The Exploring series covering mainly SCP who has just the right monotone with no special sound effects to perk you alert. He started on youtube but has 95% of his material on spotify as well. His stuff plus a dose of melatonin 2H before when I want to go sleep mode is what does it for me.I've solely used his material to sleep for more than 4 years now (uploads once a week so Ive gone through his whole production multiple times). Been trying to find a comparable podcaster but no luck so far. Either they have too much background music, use sound effects or too much variance in speech volume & tone. Any recomendations are welcome.

[–] [email protected] 2 points 3 months ago

Recently I've been falling asleep to ThioJoe. They do occasionally have minor sound effects, but I can ignore those. He maintains a consistent tone throughout

[–] [email protected] 0 points 3 months ago

Try weed instead

[–] [email protected] 0 points 3 months ago (1 children)

I find listening to (already listened to—this part is important) stuff is like a sleeping pill. Rip YouTube videos and put just the audio on your phone. Play it at bed time—I use earbuds and throw it under my pillow.

Right now, I’m listening to Kings & Generals and Operations Room audio. In the past, I’ve done Futurama audio.

[–] [email protected] 1 points 3 months ago

I've taken to listening to the Cobalt Core soundtrack, I never remember getting very far so I guess it works.

[–] [email protected] -1 points 3 months ago

New Lemmy Post: If I don't overshoot my planned sleeping time by 1 hour doomscrolling, I'm usually sick. (https://lemmyverse.link/lemmy.dbzer0.com/post/21335329)
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