Breaking the Bad Sleep Cycle: Transformative Advice from Morgan Adams
ADHD and the Entrepreneur
During our lively conversation, I pointed out that individuals with ADHD often struggle with sleep, and most of us are no strangers to the perils of an inconsistent sleep schedule.
As a female entrepreneur, I’ve come to realize the profound impact that quality sleep has on my overall wellness and success. I recently had the opportunity to delve into the topic on an episode of 'The Driven Woman Entrepreneur' podcast, where we were joined by my friend Morgan Adams, MSW. Our thoughtful discussion shed light on the importance of sleep, particularly for those juggling the many hats of entrepreneurship, motherhood, and an active personal life.
Understanding that online insomnia communities offer a wealth of shared experiences, I appreciated Morgan's insights on the importance of recognizing the people behind the posts. These individuals are often dealing with anxiety, depression, and hormonal fluctuations, which are all too common among entrepreneurs. As we hustle to grow our businesses, we must acknowledge the unique challenges we face in managing stress and getting adequate rest.
During our lively conversation, I pointed out that individuals with ADHD often struggle with sleep, and most of us are no strangers to the perils of an inconsistent sleep schedule. The National Sleep Foundation suggests 7 to 9 hours of sleep for adults, and only a tiny fraction can function on less. I know many adults with ADHD who laugh out loud when I suggest they shoot for 7 hours, but it’s also not just about quantity. Quality, particularly consistency in our sleep patterns, is far more important.
One recommendation that captivated me was consistency in wake time. It's more than mere discipline; it's about promoting better sleep quality and health. Incorporating exposure to morning sunlight and moderate exercise into my routine has made a noticeable difference. I'm mindful now that, as Morgan highlighted, our sleep health begins the moment we wake up. Intentionality in our daily routines can pave the way for a productive day followed by restorative sleep.
As female entrepreneurs, we often inadvertently sideline sleep, focusing heavily on movement and nutrition. Yet sleep is a crucial pillar of health, aiding in chronic disease prevention, cardiovascular health, and memory consolidation, to name a few benefits. Conversely, lack of sleep can sabotage our motivation, influence our eating habits, and lead to irritability in personal relationships.
Addressing the uncomfortable truth, over 40% of us in midlife may rely on medications such as antidepressants or sleep aids, a statistic reflecting the prevalence of sleep issues. Morgan's personal account of her experience with Ambien was eye-opening; it demonstrated the potential utility, yet also the drawbacks of such medication.
Exercise is a boon for sleep quality, but the timing varies based on whether you're an early bird or night owl. Interestingly, the timing of exercise does not necessarily impact its benefits—but avoiding vigorous activities close to bedtime is wise.
As our conversation veered towards sleep aids and their overprescription, it became evident that there’s a dire need for more training in sleep science for primary care doctors. The side effects of such medications can be alarming. This is why advocating for a sleep study, especially if you experience middle-of-the-night awakenings — a common issue among females in midlife — is vital.
Morgan’s advice on morning and evening routines underscored the influence of discipline on our sleep hygiene. A distinct boundary on work time and allowing ourselves to decompress before bed is crucial. For many of us living with ADHD traits, structured routines significantly affect our ability to start, stop, and switch gears effectively.
I emphasized the role of mindset in improving sleep, pointing out the belief in our capacity to effect positive sleep modifications. This, along with shifting negative self-talk regarding our sleeping patterns, is key to overhauling the identity of being a 'bad sleeper.'
In moments of waking restlessness, Morgan advised against panic, as it breeds anxiety and perpetuates wakefulness. Removing clocks from the bedroom was a suggestion I took to heart, to cut the tendency to watch the minutes tick by.
I invite my fellow female entrepreneurs to reflect on their own sleep habits. Let’s not overlook the importance of sleep on our path to entrepreneurial success. Let’s prioritize rest as seriously as we chase our goals. After all, quality sleep might just be the most underrated secret to a thriving business and fulfilling life.
Feel free to DM me on LinkedIn or Instagram @coachdiannwingert or send me an email at diann@diannwingertcoaching.com. I'd love to hear your thoughts! If you'd like to hear the full episode on The Driven Woman Entrepreneur Podcast, you can do that here.