How I improved sleep quality
ADHDers tend to have poor quality sleep according to studies. I have average of 4 hours of sleep according to Pillow, a sleep tracking app. On a good day I will have 5-6 hours of sleep and my cognitive performance will be extraordinary. You must aim to have 90-120 minutes of deep sleep cycle to allow your brain to remove toxic proteins such as beta amyloid which is known to cause Alzheimer’s if not removed sufficiently. So what have I tried to improve sleep quality? As you can see in the photos, I removed everything that causes distraction. My computer, decorations, bookcases, hangers. I only have my bed and a bench storage and a night stand. No LED. I also use a soundscape generation app called Endel with AirPods at a very low volume to induce sleep. I typically fall asleep within 16-25 minutes, according to Pillow. When insomnia hits badly and I struggle to get 4 hours of sleep, I sometimes use CBN oil to keep me from waking up in the middle of the night. It usually works within 1-3 days and doesn’t have addictive property like THC. Lastly, I use home automation to schedule the LED lightbulbs to change colour and brightness. Since I try to go to sleep between 10 PM and 11 PM, I set Alexa to change the light to dark red at 8:30 PM to signal my brain. It’s time to wrap things up. Red light or near infrared light is low energy wave and does not interfere with melatonin production. I hope this helps and feel free to ask questions.
