Best Proven Tips to Sleep Better at Night | How to Improve Your Sleep Quality — ADD 2 Focus.

Best Proven Tips to Sleep Better at Night | How to Improve Your Sleep Quality — ADD 2 Focus.
⌚ Video Duration: 14:29

In this video we will discuss the best ways to improve your sleep, when you have ADHD it is extremely beneficial to have good quality sleep.
All these ways are proven with science and the studies are linked below!
You can improve your life on many levels doing this and you might have more energy to improve other areas of your life! It’s great that you have decided to improve your life and with it: your ADHD!
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Sleep cycles app:
https://www.sleepcycle.com/

F.lux:
https://justgetflux.com/

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Amazing music:
Embrace by Sappheiros | https://soundcloud.com/sappheirosmusic
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Studies:

Make it dark:
https://www.ncbi.nlm.nih.gov/pubmed/21243655

Set the right temperature study:
https://www.ncbi.nlm.nih.gov/pubmed/1811316
https://www.ncbi.nlm.nih.gov/pubmed/15173935
https://www.ncbi.nlm.nih.gov/pubmed/3381060
https://www.ncbi.nlm.nih.gov/pubmed/15578234
https://www.ncbi.nlm.nih.gov/pubmed/3443373
https://www.ncbi.nlm.nih.gov/pubmed/2583142
https://www.ncbi.nlm.nih.gov/pubmed/18603220

Noise reduction studies:
https://www.ncbi.nlm.nih.gov/pubmed/26483931
https://www.ncbi.nlm.nih.gov/pubmed/25642690
https://www.ncbi.nlm.nih.gov/pubmed/1811316
https://www.ncbi.nlm.nih.gov/pubmed/12493567

Getting the right mattress, pillow, blanket:
https://www.ncbi.nlm.nih.gov/pubmed/20579971
https://www.ncbi.nlm.nih.gov/pubmed/16628150
https://www.ncbi.nlm.nih.gov/pubmed/11896375
https://www.ncbi.nlm.nih.gov/pubmed/17597575
https://www.ncbi.nlm.nih.gov/pubmed/19646380
https://www.ncbi.nlm.nih.gov/pubmed/11104482
https://www.ncbi.nlm.nih.gov/pubmed/11059462

Reduce blue light intake:
https://www.ncbi.nlm.nih.gov/pubmed/21193540
https://www.ncbi.nlm.nih.gov/pubmed/16842544
https://www.ncbi.nlm.nih.gov/pubmed/21552190
https://www.ncbi.nlm.nih.gov/pubmed/16120101
https://www.ncbi.nlm.nih.gov/pubmed/20937863

Caffeine:
https://www.ncbi.nlm.nih.gov/pubmed/24235903
Drinking liquids before bed:
https://www.ncbi.nlm.nih.gov/pubmed/15621224
https://www.ncbi.nlm.nih.gov/pubmed/15172208

Exercising before bed:
https://www.ncbi.nlm.nih.gov/pubmed/20673290

Taking naps:
https://www.ncbi.nlm.nih.gov/pubmed/22659474
https://www.ncbi.nlm.nih.gov/pubmed/21463024
https://www.ncbi.nlm.nih.gov/pubmed/11763827

Drinking alcohol
https://www.ncbi.nlm.nih.gov/pubmed/8345809
https://www.ncbi.nlm.nih.gov/pubmed/7077345
https://www.ncbi.nlm.nih.gov/pubmed/1489763
https://www.ncbi.nlm.nih.gov/pubmed/11055626
https://www.ncbi.nlm.nih.gov/pubmed/8370699
https://www.ncbi.nlm.nih.gov/pubmed/8675588

Relaxing and clearing your mind:
https://www.ncbi.nlm.nih.gov/pubmed/10408315
https://www.ncbi.nlm.nih.gov/pubmed/1986039
https://www.ncbi.nlm.nih.gov/pubmed/10271532
https://www.ncbi.nlm.nih.gov/pubmed/6989409
https://www.ncbi.nlm.nih.gov/pubmed/16084919
https://www.ncbi.nlm.nih.gov/pubmed/10979246
https://www.ncbi.nlm.nih.gov/pubmed/12379298

Sleep and Wake consistently:
https://www.ncbi.nlm.nih.gov/pubmed/10849238
https://www.ncbi.nlm.nih.gov/pubmed/12941057
https://www.ncbi.nlm.nih.gov/pubmed/12220314
https://www.ncbi.nlm.nih.gov/pubmed/19360491

Sleep disorder:
https://www.ncbi.nlm.nih.gov/pubmed/8464434
https://www.ncbi.nlm.nih.gov/pubmed/23099133
https://www.ncbi.nlm.nih.gov/pubmed/22851801
https://www.ncbi.nlm.nih.gov/pubmed/8464440
https://www.ncbi.nlm.nih.gov/pubmed/15113821

ADHD medication and sleep
https://www.ncbi.nlm.nih.gov/pubmed/22718078
https://www.ncbi.nlm.nih.gov/pubmed/25127644
https://www.ncbi.nlm.nih.gov/pubmed/18363314

Supplements and sleep:
https://www.ncbi.nlm.nih.gov/pubmed/21399726
https://www.ncbi.nlm.nih.gov/pubmed/4034730
https://www.ncbi.nlm.nih.gov/pubmed/20347389
https://www.ncbi.nlm.nih.gov/pubmed/12163983
https://www.ncbi.nlm.nih.gov/pubmed/25540137
https://www.ncbi.nlm.nih.gov/pubmed/21199787

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