Master Your Sleep for a Boss Brain: The Blueprint for ADHD Women

Up to 50% of women with ADHD struggle with sleep, and this issue can become even more pronounced during perimenopause and post-menopause. This episode delves into the intersection of ADHD and sleep challenges, highlighting how hormonal fluctuations can exacerbate existing sleep dysregulation. Sleep deprivation can significantly worsen ADHD symptoms, including focus, emotional regulation, and overall brain function.

Strategies for improving sleep hygiene are discussed, such as establishing a bedtime routine, minimizing blue light exposure, and recognizing the importance of morning sunlight. Ultimately, prioritizing sleep is presented not as a luxury, but as a necessity for better cognitive function and emotional well-being.

Navigating the dual challenges of ADHD and sleep disturbances is a crucial topic for many women experiencing the hormonal shifts of perimenopause and menopause.

ADHD and insomnia create a “perfect storm,” leading to compounded issues such as distraction, fatigue, and brain fog. Effective sleep management strategies are a foundational aspect of addressing ADHD symptoms.

Genetic and hormonal factors influence sleep. Gain valuable insights into the biological mechanisms that underlie sleep issues and get a framework for understanding how sleep directly impacts cognitive processes like focus and emotional regulation.

Takeaways:

• Up to 50% of women with ADHD face significant challenges with sleep, especially during perimenopause.
• The drop in progesterone during perimenopause can severely disrupt sleep patterns for many women.
• Sleep deprivation exacerbates ADHD symptoms, leading to increased brain fog and emotional dysregulation.
• Creating a structured bedtime routine is essential for improving sleep quality and overall brain function.
• Women often experience 'revenge bedtime procrastination,' where they delay sleep to enjoy personal time.
• Getting natural sunlight exposure in the morning can help regulate sleep-wake cycles effectively.

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