Falling Asleep - An ADD NightmareWritten by ADD Coach Jennifer Koretsky
Falling Asleep - An ADD Nightmare By ADD Coach Jennifer Koretsky © Copyright 2003 Like many “night people,” I have a hard time waking up in  morning, but I have an even harder time falling asleep at night. When I spoke to my doctor about this problem, she offered me a very simple solution: take three hours to "wind down" before bed. Don’t do anything stimulating in evening that will engage your brain. Relax, unwind, and you’ll find yourself falling asleep much easier at night. Sounds simple, right? Not when you have ADD! People with ADD (also known as Attention Deficit/Hyperactivity Disorder or ADHD) often find themselves chronically tired during day, but unable to sleep at night. This can be true for adults and kids alike. Some of us seem to have our own internal schedule – a body and mind that want to sleep all day and be productive at night. Unfortunately, most of world doesn’t work this way. Many people with ADD have a schedule to conform to, and find themselves suffering with sleepless nights and sluggish days. But if we have a possible solution – don’t do anything stimulating three hours before bed – then why do we still have a problem? I know that if I can manage to spend a relaxing evening free from stimulation, I have a much easier time both falling asleep and sleeping soundly. Unfortunately, relaxing and winding down in evening is not as easy as it seems. Two main symptoms of ADD are hyperactivity (which can be physical and/or mental) and impulsiveness. These are two things that constantly tempt brain to get active. Additionally, once a task or project is picked up, people with ADD have potential to “hyperfocus” on it and lose track of time. In order to avoid this and wind down, I find it best to adhere to a routine. I have to schedule my activities for evening, and not allow myself to get caught up in anything that I find engaging, like emailing, talking on phone, or even picking up an interesting book.
| | Using Yoga to Manage ADDWritten by ADD Coach Jennifer Koretsky
Using Yoga to Manage ADD By ADD Coach Jennifer Koretsky © Copyright 2003Exercise is a powerful tool for ADD management. Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health. For ADDers, this type of exercise is particularly beneficial, because it may balance production of neurotransmitters and reduce stress levels. Another form of exercise that ADDers are finding valuable is yoga. When practiced regularly, yoga offers numerous health benefits, such as increased strength and flexibility, and decreased blood pressure and cholesterol levels. However, greater benefits of yoga are arguably psychological ones. Yoga combines physical activity with self-awareness, which promotes a mind-body connection that many ADDers lack. When ADDers report challenges with impulsivity and hyperactivity, they often describe feeling like they don’t have control over their own bodies. They find themselves speaking before thinking their thoughts through, and often regret their words. They constantly fidget, unaware that their bubbling energy can be disruptive to others in work and social situations. And they feel as if they simply cannot stop whirlwind of thoughts spinning in their heads. Yoga can help ADDers learn how to forge a mind-body connection that promotes self-awareness and self-control. Yoga practitioners are taught deep breathing and relaxation techniques that help center mind in present moment. Practitioners are also guided into holding different postures, called asanas. Each asana is held for an extended period of time, as practitioner focuses on holding best posture that they can, while breathing calmly and deeply. The asanas promote stretching, strengthening, and balancing, as deep breathing promotes relaxation and mental awareness.
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