This week's ADHD Solution is: Sleep.

You know on some level that it’s important to get enough sleep. But are you aware how closely sleep deprivation and ADHD symptoms are related? Here are some of the nasty things sleep deprivation can cause:

• Shorter attention span
• Reduced concentration
• Increased forgetfulness
• More frequent mistakes
• Increased moodiness and temper
• Slower reaction time
• Impaired judgment
• Impaired ability to make decisions
• Loss of motivation

Sounds a lot like ADHD, doesn’t it? Sleep deprivation has been shown to affect executive functioning in the prefrontal cortex, which is the same region of the brain associated with ADHD. So it makes sense that the symptoms are the same.

Here are some suggestions to help you get enough sleep:

• Make the choice. Deciding to do the right thing is the first step. Remember why sleep is important.
• Develop a regular bedtime. You’ll be able to fall asleep more easily once your body and mind have been conditioned to sleep at a certain time.
• Start winding down about 30-60 minutes before bedtime.
• Don’t exercise late at night. The endorphins will keep you awake.
• Use relaxation techniques to help you fall asleep. Meditation and relaxation CDs can be helpful. Or try a cup of chamomile tea.
• Don’t keep the TV or computer in your bedroom. They’re too tempting.
• Don’t smoke or drink caffeinated beverages after lunchtime.
• Don’t take naps.
• Make your bedroom more conducive to sleep. Use room darkening shades, make it as soundproof as possible, and reduce the clutter.
• Get professional help for sleep disorders.
• If medications are causing insomnia, talk with your doctor about it.

Sleep deprivation can wreak havoc on your ADHD tendencies. Don’t underestimate the damage it can do.

www.adhdsolutions.net

Glutenfrei leben für Dummies

http://books.google.at/books?id=hQ6PN_39uOMC&lpg=PA52&dq=adhd%20for%20dummies&pg=PA52#v=onepage&q&f=false

Living Gluten-Free For Dummies

http://books.google.at/books?id=7eHHDm3IbQIC&lpg=PA63&dq=adhd%20for%20dummies&pg=PP1#v=onepage&q&f=false

Gluten-Free Cooking for Dummies

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This week's ADHD Solution is: Don't set it down.

How many times have you lost something because you set it down somewhere, and then forgot where you left it? Losing things is a classic ADHD challenge. We’re in the middle of doing something, get distracted, and drop what we’re doing. Or holding. We don’t even notice it until we realize the item is missing.

The solution? Don’t set it down. If you’re walking in the door with bags of groceries and your phone rings, don’t put your keys down to answer it. Keep them in your hand or loop the key ring around a finger. TV remote perpetually lost? Keep it in your hand, on your lap, or in its place. Nowhere else. Frequently kick off your shoes at the end of the day, then can’t find them in the morning? Walk to the closet and take them off there, or designate a place for shoes by the door. Always leaving your purse at restaurants? Set it on your foot under the table.

The secret to not losing things is to never set them down where they don’t belong. Hold on to them – literally – until you can put them away. Condition yourself to believe that setting something down is like dropping it into a black hole. You don’t know when or if you’ll ever see it again.

Yes, there will be exceptions. The baby starts shrieking and you’d rather throw the keys into that black hole than delay her rescue by even ten seconds. Your second best bet is to tell yourself – out loud – where you are putting the item. “I’m putting the keys here on the end table.” Using two senses helps us remember things better.

Like any other habit you’re trying to develop, this will take practice. The first step is to work on becoming aware of when you are about to set something down. Then remember that black hole. The rest will follow.

www.adhdsolutions.net