AD/HD and other executive functioning skill challenges can be seen as dysregulations in our systems. In addition to each of our innate challenges, we live in a complex and fast-paced world that can also be seen as dysregulated and is often further dysregulating. Together, these present unique circumstances for each of us.
How may we intervene? What might we create? What can we do to have an impact on the ways we feel, or in the manners in which we function? How may we help ourselves succeed?
I call sleep the kingpin, or the cornerstone in terms of building resilience into our systems. Everything begins with, and is much better when we have had a good night’s sleep. One of my favorite talks on this topic is a Ted Talk by Russel Foster, a circadian neuroscientist. He details the importance of sleep and exemplifies what happens when we lack the sleep necessary for our systems. https://www.youtube.com/watch?v=LWULB9Aoopc
So, what can you do if sleep is a challenge?
- Set specific and consistent sleep and wake-up times that you adhere to daily. Be sure that these times encompass the number of hours you need to sleep, usually at least eight hours.
- If you use electronic devices after dark, install flux on your computer and Night Shift on your phone to dim the blue light on the screen in order not to interfere with the melatonin production in your brain.
- Turn off all technology 60 to 90 minutes before going to bed.
- Establish a soothing nighttime routine that does not include technology, i.e., read a book, write in a journal, meditate, take a hot bath, listen to calming music or whatever else feels right for you.
- Set an alarm and get out of bed when it goes off. Don’t snooze!