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Improving Sleep

In ADHD, Anxiety, Depression & Autism

Sleeping Cat

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Sleep disturbances are common, especially for those with mental health conditions

—and poor sleep worsens mood, cognition, and functioning.

 

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How to Improve Sleep with simple, evidence-based strategies

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🌙 1. Prioritize a Consistent Sleep-Wake Schedule

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  • Go to bed and wake up at the same time every day, even on weekends.

  • Helps anchor the circadian rhythm (your body clock), especially important in ADHD and depression.

📘 Recommended by the American Academy of Sleep Medicine (2021)

 

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📵 2. Reduce Evening Screen Time

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  • Blue light from devices suppresses melatonin, delaying sleep.

  • Avoid screens 1–2 hours before bed, or use blue-light filters/glasses.

📖 Chang et al. (2015): Evening light exposure delays melatonin and reduces sleep quality.

 

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🧠 3. Create a Wind-Down Routine

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  • Use a calming, repeatable routine: bath, dim lights, story, music, etc.

  • Helps lower cortisol and pre-sleep anxiety, supports transition to sleep in autism and anxiety.

📖 Mindell et al. (2009): Consistent bedtime routines improve sleep in children with developmental delays.

 

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🧸 4. Modify the Sleep Environment

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  • Use blackout curtains, white or pink noise, cool room temp.

  • Consider weighted blankets or sensory-friendly sheets for children with autism or sensory issues.

📖 Reynolds et al. (2019): Sensory-friendly sleep environments improve sleep onset in autistic children.

 

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🧘 5. Try Relaxation & Mindfulness Techniques

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  • Deep breathing, guided imagery, or progressive muscle relaxation can reduce pre-sleep arousal in anxiety and ADHD.

📖 Biegel et al. (2009): Mindfulness reduces insomnia, anxiety, and depression symptoms in adolescents.

 

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💊 6. Consider Targeted Supplementation*

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Melatonin - ADHD, autism, delayed sleep

  • 0.5–3 mg; safe short-term under guidance

 

Magnesium - Anxiety, depression, ADHD

  • Calms nervous system; best as glycinate

 

Iron - ADHD with restless sleep

  • Check ferritin; aim for >50 ng/mL

 

L-theanine - Anxiety, ADHD

  • Gentle calming amino acid

 

CBD (low dose)* - Emerging use in autism/anxiety

  • Discuss with specialist; evidence still growing

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🧩 7. Support Mental Health During the Day

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  • Addressing daytime symptoms (anxiety, depression, sensory overload) reduces nighttime overarousal.

  • Consider CBT, occupational therapy, or mindfulness training.

📖 Gregory et al. (2011): Daytime emotional regulation strongly predicts sleep quality in adolescents.

 

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⚕️ When to Get Help

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Contact your doctor if:

  • Sleep issues persist >4 weeks

  • Nightmares, night terrors, or extreme resistance

  • Suspected sleep apnea, restless leg syndrome, or clinical insomnia

 

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References

  1. American Academy of Sleep Medicine. (2021). Clinical practice guideline for the treatment of insomnia. https://aasm.org

  2. Biegel, G. M., Brown, K. W., Shapiro, S. L., & Schubert, C. M. (2009). Mindfulness-based stress reduction for the treatment of adolescent psychiatric outpatients. Journal of Consulting and Clinical Psychology, 77(5), 855–866. https://doi.org/10.1037/a0016241

  3. Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112

  4. Gregory, A. M., Rijsdijk, F. V., & Eley, T. C. (2011). A twin-study of sleep difficulties in school-aged children. Child Development, 82(2), 544–553. https://doi.org/10.1111/j.1467-8624.2010.01574.x

  5. Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: Impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606. https://doi.org/10.1093/sleep/32.5.599

  6. Reynolds, S., Lane, S. J., & Gennings, C. (2019). Sensory-based interventions in autism spectrum disorders: A systematic review. Journal of Autism and Developmental Disorders, 49(9), 4037–4053. https://doi.org/10.1007/s10803-019-04180-2

  7. Van der Heijden, K. B., Smits, M. G., Van Someren, E. J. W., & Gunning, W. B. (2005). Melatonin for chronic sleep onset insomnia in children: A randomized placebo-controlled trial. Journal of Child Neurology, 20(11), 852–857. https://doi.org/10.1177/0883073805020011020​

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