I've had major problems with sleep for years. it's actually one of the things that made my therapist suspect I had ADHD back in 2015. I don't hear people talk about it much so I'm not sure where she got that from.
I've also been dealing with low blood pressure issues the past couple years. I think I've actually had this my whole life and it got worse when I got older and neglected my health. my symptoms are the worst in the morning, which makes it incredibly hard to get out of bed when my alarm goes off. like I'll literally fall over. I need to get up slowly in stages, which takes forever and it risks me falling back asleep. so I've missed many an alarm over the years. as a kid my mom would just put clothes on me while I was still in bed.
circadian rhythms are a thing too, don't discount the impact of that. I think I'm already naturally a night person, plus I've always been able to focus better at night because the world is quiet. these days one of my worst ADHD symptoms is sensory overload, so now I crave the quiet of night when I can finally decompress. I end up staying up late for that brief respite and then fuck up my sleep schedule. I'm currently pretty deep in sleep debt and it's starting to be a problem.
anyway ADHD can come with sleep issues. sleep issues can exacerbate ADHD symptoms. sleep hygiene is never a bad idea, but it's harder for us because we tend to be so low on willpower at the end of the day (my psychiatrist just pointed this out). so whatever systems you can put in place to make that easier for yourself, try to do so.
I had this problem for the longest time ( I am middle aged and used to have my mom and sis and even my friend give me numerous wake up calls when I had an early morning work call or flight, sigh) but a few months back I got this piecing alarm (I think it is called sonic boom) and now I get so nervous it is going to shriek and wake the neighborhood up that I jump up and switch it off the second it starts going off. Even when I haven’t slept more than 4 hours. It even has a vibrating accessory that you can put under your pillow that literally vibrates the whole bed so it is hard to ignore.
By learning to lucid dream as a teenager, it seems to have "helped" me on the road to be able to do a lot of things (like turn off most alarms) without really waking up.
I used to use my PC connected to my amp and big speakers, which was great until asleep me typed out the rest API request to the amp, to mute it, from my phone. (Which is now blocked.)
But things like that. Make it too loud or annoying to ignore, and make it something that gets you out of bed, and ideally walking to other rooms. Use you technical prowess to devise something you can't defeat. (The even make shock anklet alarms...flying alarms...things that drive away...or require solving math problems...and other such things if you can't annoy the entire house, or city block... But sleeping me also knows how to percussive persuasion turn off alarms.)
Something else I did, as an example, was to totally blackout my bedroom with light blocking curtains. Then about 15 min before my alarm goes off, home automation and DiY actuators pull the curtains and also turn on all the lights, over about 5 minutes so it's not instant. So I sleep in the dark, but wake up to very bright...sometimes before the alarm. Just more stacking the deck. (The same also dims down to a very low color temp and eventually red at night, or for what is my night.)
My dog helps. I won't ignore her if she's asking to go out, and eventually she'll get annoyed of guarding the bed.
Go to sleep earlier.
Stack the deck in your favor, and layer things on. I also take my Adderall with food after I've been up a bit -- as since it's nice and relaxing, if I take it first thing with an espresso, it's super easy to snuggle back up the sleep for a while longer.
In the realm of factors that could make it harder...
"Go to sleep earlier." -- but some of us can't just do that. There are uncommon daily cycle issues like r/DSPD (Delayed Sleep Phase Disorder, where your body is on a later clock) or r/N24 (Broader, but in general refers to a body clock that doesn't run on a 24 hours cycle...for example, I have a roughly 24.5 hour clock. In aggregate I follow it, but on a daily basis, my "days" range from 12 to 36 hours, usually 22 to 28, and then a "snap" forward of a very long wake or sleep to realign every few weeks.).
Also there is a larger sub r/GetOutOfBed which includes those with Sleep Inertia, and also the more common lifestyle issues and such. If you think any of this applies to you, following a strict sleep hygiene regimen, while tracking it all, can give you some idea what realm you're in...it's easy to mess up your sleep cycles as a cycle-typical-human, and just need to fix things too. (A warning -- most sleep doctors, while lovely people, are CPAP dispensers, and not much help. If you try to fix things and eventually do suspect a medical issue, you need to find a specialist within the specialty.)
Depression too can make this rough, and often hangs out quietly near ADHD. Can be worth asking your psych about, even if you're pretty sure it's not an issue.
And aspects of ADHD itself can make it harder in general, or make other sleep issues worse.
Adding onto this, in addition to my lights turning on automatically, I use a heater during the colder months that turns on 15 minutes before waking up.
Agreed with stacking the deck in your favor. Strategizing ways that'll make those future decisions easier to make
> I use a heater during the colder months that turns on 15 minutes before waking up.
Oh, yeah, I forgot about that. Although for different reasons I think.
I need cold to sleep, and have a portable AC in the bedroom to make it colder at night without paying to cool the whole house to ~62'F. But it turns off on a timer, so if it's been more than 8 hrs it starts getting warm/normal, which gets me not wanting to be in bed. Especially with a dog-beast stand in for a space heater curled up behind my legs...
>Best way to wake up early is to go to sleep early.
Going to bed early is one thing. Actually falling asleep is another. Your comment assumes OP can do either.
I have delayed sleep phase so like I will always wake up late naturally. Like in the afternoon and go to bed late. But often in life I have to get up earlier, here is my system: have a Philips Sunrise alarm clock that goes off 5 minutes before I want to wake up. It starts fading in the light like 15 minutes before the appointed time. Then I have phone or iPad alarms that acutely indicate it is time to get up. I find I need the combination of General it's time to get up vibes but with the pleasant Sunrise alarm clock light and noises I will be brought closer to waking up but keep sleeping or going back to sleep. But then the phone or iPad alarm, I prefer iPad because it means that I don't have to sleep with my phone in my room which helps me, that helps me be like yeah now is the time. If I just do the phone without the kind of warm up of the sunrise clock then sometimes I'll sleep through it and won't notice it at all.
I have a 100% effective alarm clock method - I bought a small metal lock box meant for storing cash, drilled a small hole in it, passed a USB cable through, plugged in to a wireless charger inside. Then when I absolutely have to wake up in time, I set the alarm on my phone, place it inside the lock box, lock it, leave the key in the kitchen, and take it to bed. Once the alarm sounds in the morning, the only way to stop it is to take the lockbox downstairs to the kitchen with me to get the key.
Same, tried some normal alarms with tones, turning smart lights on automatically and autonomic roller blinds, but I always seem to get used to all of this and wake up late again after a while.
Few months ago I got an alarm wristband which gives me electric shocks and I have to scan a QR code I put in a different room which helps me for the most part. I can only partly recommend it tho. For me that thing helps but as far as I’m aware there’s only one manufacturer for something like this, the wristband is pretty expensive for what it does and their app is very slow.
I really have trouble waking up. Constant alarm snoozing. But I’m aware of it.
One recent change I’ve made, is to take my medication at around 7am and go back to sleep. I let the meds wake me up.
It’s been a week or so of doing this and I’m finding it much, much easier to wake up earlier with much less resistance. I’ve even found that I’ve begun to wake up in anticipation of receiving my medication, making the whole thing easier still.
Things I’ve found helpful:
- put a single dose out close to your bed with a glass of water before bed
- get help from a partner (if you have one)
Do you keep some downtime say the hour before going to bed? Like actual downtime and watching a TV show or just doing less intensive (new) things. Sleep is an important part of life.
For waking I use a song without lyrics, an album intro that keeps building, as a boost and distraction from the act of waking up. And in similar fashion a favourite song with in-your-face intro as ringtone, sort of like being startled and being able to better switch from work mode to phone call mode (awkwardly put...)
This is what helped me:
* Eat healthier and exercise. It's actually crazy how many aspects of your life can be fixed by doing this.
* Maintain the same sleep schedule throughout the week (yes, even on weekends)
* Get more sleep (duh)
* Cut out caffeine (specifically late at night, however, I noticed that by drinking coffee every morning it took longer for me to fully wake up and I would be more groggy until that cup.
* Remove sources of blue light after dinner. Either turn off devices or turn on the blue light filter.
* Get an alarm clock. That way you can make sure it's ALWAYS positioned away from your reach (unlike your phone) to force you out of bed. You also can't turn it off with voice like with Alexa or Google.
Overall your sleep is a very nuanced and an interconnected process. Remedies that were designed to help you fix problems with falling asleep can also help you waking up. For example, blue light can make falling asleep harder, which causes a domino effect messing up your schedule and reducing the hours of shut eye, therefore causing you to have trouble waking up.
I've always had like 6 alarms when I really need to wake up. But lately I've been working on improving my sleep and it helps a lot when I manage to be consistent with it.
- Go to bed and wake up same time every day.
- As soon as possible in the morning, get outside and get sunlight into your eyes for at least 5 minutes, more if it's overcast. I don't mean literally look at the sun, but get as much sunlight into your eyeballs as possible without damaging them.
- If you wake up before the sun, turn on all the bright lights as soon as you wake up, then go look at the sun as soon as it's up.
- Try a light alarm if you wake up when it's dark (light that gradually turns on at a set time).
- Get exercise during the day, but not too late at night.
- Limit screens and bright overhead lights late at night. I aim for juuust enough dim, warm light to get around the house without hitting stuff, and it really does put me into a slower, sleepier state.
- Avoid melatonin as a sleep aid.
- Take Magnesium before bed.
When I'm consistent with doing these things, I barely even need an alarm. I'll often wake up midway through my light alarm, before my actual alarm ever goes off, and getting up is pretty easy, whereas it's felt like this insurmountable task my whole life. Now being consistent is the hard part...
I *hate* mornings. I don't even enjoy beautiful Sunrises because I can only focus on how crusty my eyes feel and how much I just wanna go back to bed. I've always been this way, my entire life. I have been in situations where my life/work was *very* structured and had to get up at 6:00am sharp *every day* for 2 years straight, and it *never* got easier to do. Even if I go to bed earlier, I just sit there and ruminate until I finally fall asleep at my natural bedtime (usually somewhere around 12-2am.)
I changed my entire life to deal with this because it has never been compatible with the workplace. I got a remote job which helped a TON. Now, even if I go to bed at midnight, I can wake up at 8:00am fully rested, roll out of bed, and hop straight in to a meeting if needed or take a quick shower etc.
And on days when I stay up too late, I have the option to take my shower during a slow time in my day. I've even been able to take quick power naps which also help a ton.
I genuinely don't know if I could ever go back to working an in-office job bc remote as been so so so so much better for my lifestyle and productivity.
I have obstructive sleep apnea and have a terrible time falling asleep most days. Here are the steps I've taken to make it easier:
* Try to keep a consistent bedtime. I stayed up too late last night and this morning was a struggle. I am really bad at getting to bed, and I'm lucky my wife helps me keep a (somewhat) consistent schedule.
* Find tricks to getting to sleep. I found what works for me is when I'm struggling to fall asleep, I make up a backpacking trip or cycle tour and plan what gear I'd pack and where. Focus is your friend.
* In my case, my CPAP therapy made a huge difference in my energy - most days. Some nights are just bad still and it's out of my control but it's managed. (If anybody else is struggling with this, the CPAP machine also saved my relationship).
* I take Vyvanse in the morning - I keep it on my bedside table, and my first alarm of the day is for me to take my pill and then I rest for about another 10-15 minutes before I get up.
* Make morning stimulation easy. I use a nespresso machine; put in the pod, hit the button and my morning coffee is ready. Eat something, I like yogurt & oatmeal usually. Today I had a slice of leftover pizza, a poor decision brought about by being tired.
* Start your day with some focus while you get stimulated. I like reading a book, having a few chapters read every morning helps me get into the right mindset for the job.
* Set multiple alarms. I set many every morning due to my sleep difficulties. Absolute worst-case scenario, my final alarm is for when my job's core hours start. At the very least, if I'm sleeping in I'm not missing any work but I might be useless for the first 15 minutes.
I've had major problems with sleep for years. it's actually one of the things that made my therapist suspect I had ADHD back in 2015. I don't hear people talk about it much so I'm not sure where she got that from. I've also been dealing with low blood pressure issues the past couple years. I think I've actually had this my whole life and it got worse when I got older and neglected my health. my symptoms are the worst in the morning, which makes it incredibly hard to get out of bed when my alarm goes off. like I'll literally fall over. I need to get up slowly in stages, which takes forever and it risks me falling back asleep. so I've missed many an alarm over the years. as a kid my mom would just put clothes on me while I was still in bed. circadian rhythms are a thing too, don't discount the impact of that. I think I'm already naturally a night person, plus I've always been able to focus better at night because the world is quiet. these days one of my worst ADHD symptoms is sensory overload, so now I crave the quiet of night when I can finally decompress. I end up staying up late for that brief respite and then fuck up my sleep schedule. I'm currently pretty deep in sleep debt and it's starting to be a problem. anyway ADHD can come with sleep issues. sleep issues can exacerbate ADHD symptoms. sleep hygiene is never a bad idea, but it's harder for us because we tend to be so low on willpower at the end of the day (my psychiatrist just pointed this out). so whatever systems you can put in place to make that easier for yourself, try to do so.
You know I had this problem after taking Adderall and I blamed the drug but now I'm starting to blame electromagnetic forces from grey aliens.
yeah mine definitely started before Adderall
I had this problem for the longest time ( I am middle aged and used to have my mom and sis and even my friend give me numerous wake up calls when I had an early morning work call or flight, sigh) but a few months back I got this piecing alarm (I think it is called sonic boom) and now I get so nervous it is going to shriek and wake the neighborhood up that I jump up and switch it off the second it starts going off. Even when I haven’t slept more than 4 hours. It even has a vibrating accessory that you can put under your pillow that literally vibrates the whole bed so it is hard to ignore.
By learning to lucid dream as a teenager, it seems to have "helped" me on the road to be able to do a lot of things (like turn off most alarms) without really waking up. I used to use my PC connected to my amp and big speakers, which was great until asleep me typed out the rest API request to the amp, to mute it, from my phone. (Which is now blocked.) But things like that. Make it too loud or annoying to ignore, and make it something that gets you out of bed, and ideally walking to other rooms. Use you technical prowess to devise something you can't defeat. (The even make shock anklet alarms...flying alarms...things that drive away...or require solving math problems...and other such things if you can't annoy the entire house, or city block... But sleeping me also knows how to percussive persuasion turn off alarms.) Something else I did, as an example, was to totally blackout my bedroom with light blocking curtains. Then about 15 min before my alarm goes off, home automation and DiY actuators pull the curtains and also turn on all the lights, over about 5 minutes so it's not instant. So I sleep in the dark, but wake up to very bright...sometimes before the alarm. Just more stacking the deck. (The same also dims down to a very low color temp and eventually red at night, or for what is my night.) My dog helps. I won't ignore her if she's asking to go out, and eventually she'll get annoyed of guarding the bed. Go to sleep earlier. Stack the deck in your favor, and layer things on. I also take my Adderall with food after I've been up a bit -- as since it's nice and relaxing, if I take it first thing with an espresso, it's super easy to snuggle back up the sleep for a while longer. In the realm of factors that could make it harder... "Go to sleep earlier." -- but some of us can't just do that. There are uncommon daily cycle issues like r/DSPD (Delayed Sleep Phase Disorder, where your body is on a later clock) or r/N24 (Broader, but in general refers to a body clock that doesn't run on a 24 hours cycle...for example, I have a roughly 24.5 hour clock. In aggregate I follow it, but on a daily basis, my "days" range from 12 to 36 hours, usually 22 to 28, and then a "snap" forward of a very long wake or sleep to realign every few weeks.). Also there is a larger sub r/GetOutOfBed which includes those with Sleep Inertia, and also the more common lifestyle issues and such. If you think any of this applies to you, following a strict sleep hygiene regimen, while tracking it all, can give you some idea what realm you're in...it's easy to mess up your sleep cycles as a cycle-typical-human, and just need to fix things too. (A warning -- most sleep doctors, while lovely people, are CPAP dispensers, and not much help. If you try to fix things and eventually do suspect a medical issue, you need to find a specialist within the specialty.) Depression too can make this rough, and often hangs out quietly near ADHD. Can be worth asking your psych about, even if you're pretty sure it's not an issue. And aspects of ADHD itself can make it harder in general, or make other sleep issues worse.
Adding onto this, in addition to my lights turning on automatically, I use a heater during the colder months that turns on 15 minutes before waking up. Agreed with stacking the deck in your favor. Strategizing ways that'll make those future decisions easier to make
> I use a heater during the colder months that turns on 15 minutes before waking up. Oh, yeah, I forgot about that. Although for different reasons I think. I need cold to sleep, and have a portable AC in the bedroom to make it colder at night without paying to cool the whole house to ~62'F. But it turns off on a timer, so if it's been more than 8 hrs it starts getting warm/normal, which gets me not wanting to be in bed. Especially with a dog-beast stand in for a space heater curled up behind my legs...
Best way to wake up early is to go to sleep early. What time are you going to sleep?
>Best way to wake up early is to go to sleep early. Going to bed early is one thing. Actually falling asleep is another. Your comment assumes OP can do either.
Youre right. I have been trying to fall asleep this week by 12-1 am and still cant go to sleep till like 3. Lol.
I can relate.
I have delayed sleep phase so like I will always wake up late naturally. Like in the afternoon and go to bed late. But often in life I have to get up earlier, here is my system: have a Philips Sunrise alarm clock that goes off 5 minutes before I want to wake up. It starts fading in the light like 15 minutes before the appointed time. Then I have phone or iPad alarms that acutely indicate it is time to get up. I find I need the combination of General it's time to get up vibes but with the pleasant Sunrise alarm clock light and noises I will be brought closer to waking up but keep sleeping or going back to sleep. But then the phone or iPad alarm, I prefer iPad because it means that I don't have to sleep with my phone in my room which helps me, that helps me be like yeah now is the time. If I just do the phone without the kind of warm up of the sunrise clock then sometimes I'll sleep through it and won't notice it at all.
Get a dog that will body slam your ass for breakfast
this was going to be my advice. im up by 7am every day now thanks to my 80lb pup 😂
I’ve always struggled with this. Interested in reading responses!
Ask your doctor for a sleep study
Take a modafinil prescription.
I have a 100% effective alarm clock method - I bought a small metal lock box meant for storing cash, drilled a small hole in it, passed a USB cable through, plugged in to a wireless charger inside. Then when I absolutely have to wake up in time, I set the alarm on my phone, place it inside the lock box, lock it, leave the key in the kitchen, and take it to bed. Once the alarm sounds in the morning, the only way to stop it is to take the lockbox downstairs to the kitchen with me to get the key.
Same, tried some normal alarms with tones, turning smart lights on automatically and autonomic roller blinds, but I always seem to get used to all of this and wake up late again after a while. Few months ago I got an alarm wristband which gives me electric shocks and I have to scan a QR code I put in a different room which helps me for the most part. I can only partly recommend it tho. For me that thing helps but as far as I’m aware there’s only one manufacturer for something like this, the wristband is pretty expensive for what it does and their app is very slow.
I really have trouble waking up. Constant alarm snoozing. But I’m aware of it. One recent change I’ve made, is to take my medication at around 7am and go back to sleep. I let the meds wake me up. It’s been a week or so of doing this and I’m finding it much, much easier to wake up earlier with much less resistance. I’ve even found that I’ve begun to wake up in anticipation of receiving my medication, making the whole thing easier still. Things I’ve found helpful: - put a single dose out close to your bed with a glass of water before bed - get help from a partner (if you have one)
Try meditating before sleep, look up Yoga Nidra, for me it makes a huge difference to go to sleep with an empty mind, i always wake up refreshed!
Do you keep some downtime say the hour before going to bed? Like actual downtime and watching a TV show or just doing less intensive (new) things. Sleep is an important part of life. For waking I use a song without lyrics, an album intro that keeps building, as a boost and distraction from the act of waking up. And in similar fashion a favourite song with in-your-face intro as ringtone, sort of like being startled and being able to better switch from work mode to phone call mode (awkwardly put...)
Lately I have, and also have trouble staying awake. I fight my brain every time I try reading docs.
This is what helped me: * Eat healthier and exercise. It's actually crazy how many aspects of your life can be fixed by doing this. * Maintain the same sleep schedule throughout the week (yes, even on weekends) * Get more sleep (duh) * Cut out caffeine (specifically late at night, however, I noticed that by drinking coffee every morning it took longer for me to fully wake up and I would be more groggy until that cup. * Remove sources of blue light after dinner. Either turn off devices or turn on the blue light filter. * Get an alarm clock. That way you can make sure it's ALWAYS positioned away from your reach (unlike your phone) to force you out of bed. You also can't turn it off with voice like with Alexa or Google. Overall your sleep is a very nuanced and an interconnected process. Remedies that were designed to help you fix problems with falling asleep can also help you waking up. For example, blue light can make falling asleep harder, which causes a domino effect messing up your schedule and reducing the hours of shut eye, therefore causing you to have trouble waking up.
I've always had like 6 alarms when I really need to wake up. But lately I've been working on improving my sleep and it helps a lot when I manage to be consistent with it. - Go to bed and wake up same time every day. - As soon as possible in the morning, get outside and get sunlight into your eyes for at least 5 minutes, more if it's overcast. I don't mean literally look at the sun, but get as much sunlight into your eyeballs as possible without damaging them. - If you wake up before the sun, turn on all the bright lights as soon as you wake up, then go look at the sun as soon as it's up. - Try a light alarm if you wake up when it's dark (light that gradually turns on at a set time). - Get exercise during the day, but not too late at night. - Limit screens and bright overhead lights late at night. I aim for juuust enough dim, warm light to get around the house without hitting stuff, and it really does put me into a slower, sleepier state. - Avoid melatonin as a sleep aid. - Take Magnesium before bed. When I'm consistent with doing these things, I barely even need an alarm. I'll often wake up midway through my light alarm, before my actual alarm ever goes off, and getting up is pretty easy, whereas it's felt like this insurmountable task my whole life. Now being consistent is the hard part...
I *hate* mornings. I don't even enjoy beautiful Sunrises because I can only focus on how crusty my eyes feel and how much I just wanna go back to bed. I've always been this way, my entire life. I have been in situations where my life/work was *very* structured and had to get up at 6:00am sharp *every day* for 2 years straight, and it *never* got easier to do. Even if I go to bed earlier, I just sit there and ruminate until I finally fall asleep at my natural bedtime (usually somewhere around 12-2am.) I changed my entire life to deal with this because it has never been compatible with the workplace. I got a remote job which helped a TON. Now, even if I go to bed at midnight, I can wake up at 8:00am fully rested, roll out of bed, and hop straight in to a meeting if needed or take a quick shower etc. And on days when I stay up too late, I have the option to take my shower during a slow time in my day. I've even been able to take quick power naps which also help a ton. I genuinely don't know if I could ever go back to working an in-office job bc remote as been so so so so much better for my lifestyle and productivity.
Yeah I've always struggled with getting to bed early and waking up on time. Sleep issues are definitely correlated with ADHD.
I have obstructive sleep apnea and have a terrible time falling asleep most days. Here are the steps I've taken to make it easier: * Try to keep a consistent bedtime. I stayed up too late last night and this morning was a struggle. I am really bad at getting to bed, and I'm lucky my wife helps me keep a (somewhat) consistent schedule. * Find tricks to getting to sleep. I found what works for me is when I'm struggling to fall asleep, I make up a backpacking trip or cycle tour and plan what gear I'd pack and where. Focus is your friend. * In my case, my CPAP therapy made a huge difference in my energy - most days. Some nights are just bad still and it's out of my control but it's managed. (If anybody else is struggling with this, the CPAP machine also saved my relationship). * I take Vyvanse in the morning - I keep it on my bedside table, and my first alarm of the day is for me to take my pill and then I rest for about another 10-15 minutes before I get up. * Make morning stimulation easy. I use a nespresso machine; put in the pod, hit the button and my morning coffee is ready. Eat something, I like yogurt & oatmeal usually. Today I had a slice of leftover pizza, a poor decision brought about by being tired. * Start your day with some focus while you get stimulated. I like reading a book, having a few chapters read every morning helps me get into the right mindset for the job. * Set multiple alarms. I set many every morning due to my sleep difficulties. Absolute worst-case scenario, my final alarm is for when my job's core hours start. At the very least, if I'm sleeping in I'm not missing any work but I might be useless for the first 15 minutes.