Routines
Finally sleeping properly — what actually worked after years of trying
Quick version: I have ADHD, delayed sleep phase, and a brain that decides 11pm is when it wants to be most interesting to itself.
I've tried melatonin, no screens after 9, sleep meditations, sleep podcasts, sleep apps. Some worked for a while and then stopped. Most didn't work at all.
Three weeks ago I found Focus Frequency Lab's Insomnia Relief album and I've slept before midnight every night since:
https://music.youtube.com/playlist?list=OLAK5uy_n2eI_sEf8oS1PqA9hAZzfJOV8xGTkg0EM
I don't know the science of why this works better than other sleep music. I have a theory that most sleep music is too predictable and my brain clocks the pattern and goes 'okay but also here's every thought you've been avoiding.' This album has enough movement to keep the brain from going fully rogue, but not so much that it stays alert.
I put it on at volume where I can hear it but not follow it, and I'm usually gone before the album ends.
Telling everyone I know with ADHD because three weeks of decent sleep has genuinely changed my functioning.
I've tried melatonin, no screens after 9, sleep meditations, sleep podcasts, sleep apps. Some worked for a while and then stopped. Most didn't work at all.
Three weeks ago I found Focus Frequency Lab's Insomnia Relief album and I've slept before midnight every night since:
https://music.youtube.com/playlist?list=OLAK5uy_n2eI_sEf8oS1PqA9hAZzfJOV8xGTkg0EM
I don't know the science of why this works better than other sleep music. I have a theory that most sleep music is too predictable and my brain clocks the pattern and goes 'okay but also here's every thought you've been avoiding.' This album has enough movement to keep the brain from going fully rogue, but not so much that it stays alert.
I put it on at volume where I can hear it but not follow it, and I'm usually gone before the album ends.
Telling everyone I know with ADHD because three weeks of decent sleep has genuinely changed my functioning.