Hi all! I was formally diagnosed with ADHD in my mid 20’s. Currently taking generic Vyvanse and Guanfacine. Getting on meds was a huge quality of life improvement. One thing that I still struggle with is chronic insomnia, which is a common commorbidity with – or maybe symptom of – ADHD. The insomnia started around the time I hit puberty and I can count on one hand the number of great nights sleeps I’ve had since then.
I’ve tried a lot of environmental changes like:
- Having a rigid bedtime schedule.
- Wearing blue light filter glasses for 3 hours before bed.
- Taking melatonin supplements.
- Minimizing screentime.
- Using a weighted blanket.
Those all seem to help somewhat but not to a huge degree. I still feel sleep deprived most of the time.
Apparently I also occasionally have jerking movements while asleep somewhat consistent with “Periodic Limb Movements of Sleep (PLMS)”.
Has anyone else had a similar experience and found any effective treatments?
One thing not mentioned in the comments is getting daylight and fresh air first thing in the morning. Fifteen minutes ideally. Standing near a window didn’t cut it for me. Had to step outside fully with a hot drink. Feel the light on your skin and eyes, the air in your lungs and nostrils.
That one adjustment made a noticeable difference for me. It didn’t solve the problem, but I could feel that the “pull” into sleep was a bit stronger at nights when I had been doing it. And when I do eventually fall asleep, it’s better quality.