Continuing with Sleep, Science, and ADHD:
As if we didn’t have enough problems, we ADHDers often have leg problems. These include restless legs syndrome (RLS), paroxysmal abnormal leg movements (PALM, aka ‘the jerks’) and leg cramps.
The book says these happen during sleep, and my wife confirms that for the first two, but I also have them as I’m trying to go to sleep. They do not help. I also have them if sitting a long time watching TV or at a restaurant.
But I have them under fairly good control.
1. RLS: one hour before bedtime, two calcium magnesium zinc pills. At bedtime, Achilles tendon stretches. If RLS during the night, CALM, a magnesium powder preparation, and any time I wake up, more stretches.
2.PALM: one hour before bedtime, a quarter of a glass of tonic water, which contains quinine, which is off the market otherwise. If I have the jerks later, CBS oil.
3. Leg Cramps: when I stopped taking ibuprofen, they markedly improved. I happened to find this association on the net. For cramps during the night, magnesium lotion. Stretches may or may not help.
4. For sleep in general: one hour before bedtime, 5 mg melatonin dissolvable and 5 mg delayed release. This usually works. I vary this depending on whatever. (The book says 2 or 3 mgm – I’ve never seen this work.)
If I can’t get to sleep in 20 minutes, either initially or after I wake in the middle of the night, I get out of bed and piddle until I’m sleepy.
Using all of these approaches, I get a good night’s sleep about three out of four nights.
One strategy is to not get upset if I’m having a sleep problem; I know it’ll be better the next night.
I’d be delighted to hear your issues and approaches and nocturnal adventures (I mean regarding sleep.)
Personal Notes O the Day:
- I highly recommend the general sleep hygiene tips.
2. I’m a third of the way through draft 10 of Living Well With ADHD, which I thought I would publish. However, although I’ve found only a few errors, I’ve found many places for improvement. With so many changes, I will need a draft 11, which I hope to be the one to publish. Oh, well.
Maybe I could run a contest to see who guesses closest to the actual date of publication. I don’t think I’d win even if I were eligible.
3. Probably wind up this science section on the next ADHD post.