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If I don't overshoot my planned sleeping time by 1 hour doomscrolling, I'm usually sick. (lemmy.dbzer0.com)

submitted 10 months ago by db0@lemmy.dbzer0.com to c/adhd@lemmy.dbzer0.com

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[-] Sotuanduso@lemm.ee 15 points 10 months ago

A while ago, I read something about how back in the day, people would spend half of their evenings "thinking about sleep" and not really doing anything, talking about it like wasted time when you could be doing more fulfulling things. So it's weird to me to hear that people are recommending two whole hours of this.

As someone who doesn't have ADHD, here's what works for me*: No heavy metal or intense video gaming right before bed. I usually just take one final scroll through the front page of Lemmy before I go to bed. And I leave my phone at my desk - that part seems more important. Studies have found it's harder to fall asleep while looking at a screen. I learned this a while ago and thought it was a no-brainer, then was surprised over the years to learn how many people are literally scrolling through their phones while they're trying to sleep. If you can give that up*, you'll fall asleep easier, and if your phone is out of arm's reach of your bed, your alarm clock will be much more effective in the morning.

*I can't even guess how easy this would be to pull off with ADHD. Maybe it's about as easy as it is for anyone else (which may not be all that easy tbf,) maybe it's borderline impossible. If it's the latter, sorry, I don't have any ADHD-specific advice.

[-] ChexMax@lemmy.world 6 points 10 months ago

You may need to update your "no brainier"

As those of us who scroll in bed have long known:

One study, published in the National Sleep Foundation’s journal, Sleep Health, investigated iPhone use in young adults before bed and found no significant differences in sleep outcomes regardless of whether subjects used a phone with a less-blue display, a normal display or no phone at all.

Several studies have suggested blue light emissions suppress the production of the sleep-promoting hormone, melatonin. But researchers now say these effects are not as extreme as previously believed, amounting to, at most, a 10-minute delay due to screen use.

https://nypost.com/2024/05/30/lifestyle/screentime-before-bed-could-be-less-harmful-than-earlier-thought/

[-] Sotuanduso@lemm.ee 4 points 10 months ago

That's talking about being on the phone before bed, not while trying to sleep. I'm not talking about people doing one last scroll before they go to bed, I'm talking about people lying in bed, scrolling through their feeds, expecting to fall asleep with their phone in hand.

And yeah, I thought it was a no-brainer that actively reading social media makes it harder to fall asleep while doing so, but these days I'm not so sure how common this "common sense" is.

[-] DessertStorms@kbin.social 6 points 10 months ago

And yeah, I thought it was a no-brainer that actively reading social media makes it harder to fall asleep while doing so, but these days I’m not so sure how common this “common sense” is.

And there it is.

The NT has ridden in on their white horse to teach all us NDs about their "common sense" that is clearly what we're lacking..

What would we do without you, oh great neurotypical??? /S

[-] Sotuanduso@lemm.ee 3 points 10 months ago

Why are you being so hostile? I'm not even talking about ADHD here, I know neurotypical people who do it.

[-] ChexMax@lemmy.world 1 points 10 months ago

Because you're on an ADHD page. The rest of us are here talking about the ADHD experience and you're going on and on saying BuT wHaT aBoUt ThE nEuRoTyPiCaL eXpErIeNcE?

For people with ADHD, falling asleep with the phone in your hand can be objectively quicker.