Neuroscientist shares ADHD specific sleep hacks

Neuroscientist shares ADHD specific sleep hacks - Nicole Vignola

Рет қаралды 12,127

Күн бұрын

Пікірлер: 51

@victoriavega650 Ай бұрын

Great interview! I really resonated with the part where you mentioned not wanting to go to bed because you're having such an amazing day-it’s like you don’t want the good vibes and good mood to end! And those random 3 a.m. awakenings? I totally get it. I used to end up online shopping during those sleepless nights, only to completely forget about it until the surprise purchases showed up! Thankfully, I’ve managed to stop, and both my bank account and my husband are relieved! 😂

@Vates104 3 ай бұрын

ADHD and insomnia are connected at least is in my experience. Dr Vignola’s connection with that and creativity was fascinating. I wish she had said more about that.

@salparadise1220 3 ай бұрын

With ADHD it doesn’t matter how much you try to embed the memory, it won’t stick. I still struggle with an inhaler routine for asthma I’ve had for over 50 years. The routine/habit will not stick. If I can breathe ok, What asthma? What inhalers? I can sit next to the medications, and the alarm goes off to say, “time to take them” and they don’t get taken. Not because of any contrariness, or foolishness, but because the thought, “time for meds” doesn’t end up with limbs moving and acting towards that end. There’s a connection missing/misfiring somewhere.

@anamembrives3411 Ай бұрын

That's a problem with executive function, it's very common in adhd

@jentommyontheroad8089 3 ай бұрын

I fall asleep within minutes, but wake up often during the night. I keep a journal in the bed. When I wake up with a dream or ruminating thoughts then I write them down. Once I let it go onto the paper (and know I won’t forget) then I can go right back to sleep. The key is finding something that works for you!

@bombshellmusical9566 3 ай бұрын

The trick to keys is to have one place to put them and NEVER put them anywhere else. Maybe a table near the door? You could put a big sign up over it saying “Keys”. In time it becomes the default so you leave them there without thinking

@metaphysicsste1558 3 ай бұрын

This has been a fantastic episode, and I’ve really got a lot out of it. My problem with sleep is waking up and not been able to get back to sleep, ultimately feeling groggy during the day. I managed to watch this episode all the way through so Thankyou both!! 😊

@poppylindsay6425 3 ай бұрын

I like the low lights in the studio, for your sleep talk.

@ADHD_Chatter_Podcast 3 ай бұрын

Thank you! 😊

@Drogenknecht 3 ай бұрын

I really liked that episode and have checked Audible for her book to hear it later... Some thoughts I had: When I was in clinic two years ago, bc of a severe depressive episode I attended a MBSR (Mindfulness Based Stress Reduction), which takes exactly 8 weeks. The reason is interesting. The main thing you do there is meditating every morning. Mindful meditation is exactly what she describes, bc every time your salience network gives priority to your default mode network and your mind wanders, you just become aware and try to focus again on your breath (central executive network). If you do this for 8 weeks 25 min every day, your prefrontal cortex will change significantly and become more active (+the amygdala will calm down and reduce anxiety) This helped me a lot stopping to ruminate and it turned out, that the reason for my depression was undiagnosed ADHD. Both share an under-developed prefrontal cortex. So by meditating, I can reduce any symptoms ADHD is presenting to me. When it comes to breathing for activating the parasympathetic system I was a bit confused, bc it is activated by exhaling. So the rule should be, that you need to exhale longer than you inhale to have a calming effect on your nervous system. E.g. 4-7-8 (4sec inhaling, 7sec hold your breath, 8sec exhaling) I really liked the food tips at the end, bc I am trying to get rid of my antidepressants atm and every time I'm lacking serotonin (after reducing the amount), I'm getting awful brain zaps. So Im trying to adapt my diet to be able to handle that better + maybe my kids can sleep better (ADHD family 😂)

@fabiosegato8324 3 ай бұрын

Hi Alex, I do something really simple to remind me about the washing. I usually put an object that I can't ignore in front of the washing machine. A chair, the air fan, a bag pack. The machine is in the kitchen and sooner rather than later I'll pass in front of it for any other reason... And I can't ignore it then.

@BadNessie 3 ай бұрын

What an enlightenment, this episode. Thank you so much for having this conversation and spreading the word! What I've found out for myself when it comes to sleeping in the same room with another person: doesn't work for me at all. I'm quite high on the HSP scale, and I consciously hear sounds quite clearly. As pretty much everyone else seems to be breathing a lot faster than me when sleeping, my body and brain constantly take that stimulus as 'this other person is breathing so fast, you should breathe at the same speed!' and that definitely disables my ability to sleep completely. On the positive: I have quite a good idea about the way I'm breathing when I'm sleeping (slow breaths overall, hardly any rib cage movement, all goes into the belly, slowly breathing in, letting out in a relaxing burst), I can mostly trick my brains into sleep mode by laying in bed and consciously breathing like that. Doesn't work every time, but has become a huge help for me, mostly.

@lea-annlatchman7638 2 ай бұрын

Good session... With better understanding, we can manage life better

@hartmut-a9dt 3 ай бұрын

Sleep is priority number one. Bryan Johnson is also a sleep quality pusher

@nikkishaw7211 3 ай бұрын

So an idea popped up listening .... I might try verbalising what im doing out loud e.g. i am putting my keys on the stairs, thereby engaging auditory processing as well as visual and kinesthetic. I dont know if it will help but will give it a whirl. Kind of like an audio description of my own movie? 😅

@ADHD_Chatter_Podcast 3 ай бұрын

Great idea, good luck!

@letitiarademakers6304 3 ай бұрын

Annoying reminders for washing machines: Get a washing machine with an app and have it on the phone of someone else, they will remind you and you remember because it is for a person. - have a glove, big heavy necklace or other annoying item to wear when you put a wash in. Attach it on a hook on the machine when you take out the load. - immediately after loading the washing machine put the drying rack in the middle of the living room or another room where you will be in the next hour. The rack may remind you. -only use short cycles, unloading in 45 minutes is easier to remember than two and a half hours.

@ADHD_Chatter_Podcast 3 ай бұрын

Thanks for these, I’ll be sure to give these a go!

@sandysworld7469 3 ай бұрын

i try to actively say Good bye to my Keyes, Purse etc when i put them down or away, that helps me to not to forget things so much.

@heatleynoble 2 ай бұрын

Shakti mat clears mind quick.

@sokoleski 3 ай бұрын

I allways SING, when i lock the door (or other things i wanna remeber) THAT "I am locking the door"...and the goofier i can sing it, the easier it is to remember .

@TheFISHTANK666 3 ай бұрын

Great stuff. Wish this was around 30 years ago.

@Seánybruv 3 ай бұрын

Great guest again. However 2 things stuck out for me this episode, the camera was a little bit too zoomed -in in my opinion. Not a huge issue because most people listen to this rather than intently watch. Second thing is some of the questions were repeated so Nicole had to repeat herself a few times. I found it very interesting about what she said about not having memory loss but not making the memory in the first place.

@prant8998 2 ай бұрын

The teasers! They make me so angry I won’t watch the video. Get rid of them!

@angeladyson7367 3 ай бұрын

Fantastic episode! 😍 Loved this. Thanks to that fabulous woman my toothbrush is now on charge. Thanks. I was supposed to put it on charge yesterday. As soon as I finished brushing my teeth I forgot. I was also supposed to put it on charge this morning because when I used it the battery was very low... I forgot again. Even though I told myself "You must put this on charge!" Whilst watching the show. When your guest told her funny story about her electric toothbrush I was suddenly reminded! My toothbrush is now on charge. 😁 I'm so thankful that it won't be dead tomorrow. 😊🪥 Oh I hasten to add that the rest of the show was also very helpful. 😊

@veracanters5284 3 ай бұрын

When i put the wash in the washing machine, i tell my watch to set a timer and then it starts buzzing when it’s finished. Sometimes i think let’s finish this thing I’m doing and then i take it out 😂 not a good idea. But usually it works

@briana9918 3 ай бұрын

A more reasonable time. Why is it a more reasonable time? Knowing myself, I'll spiral into different thoughts from how one foot feels in the spot check 😂 Can't help my increased processing of information and alexythimia 😅

@jnxclrs 3 ай бұрын

Where is her info from? Some people still don't believe ADHD is real. Is she referring to some research paper?

@rowanstarling3816 2 ай бұрын

I like to peruse the comments so i can skip most of the video. I can't decide if i should get an assessment for ADHD or just keep doing the research. I feel borderline, or maybe I'm just mental. 😂

@Ultra__violeta 3 ай бұрын

Alex! Can you do an episode about the physical difficulties that comes with adhd. Sometimes in meltdowns we experience so much anxiety and that can lead to allergies, chronic pain, feelings of suffocation. I Will love to see someome talking about that. @ADHD_Chatter_Podcast

@hank_430 3 ай бұрын

As a transguy who’s always fallen asleep *immediately* after adult fun time, this was very affirming 🤣😂🥰💤

@Peace-d6r 3 ай бұрын

Carbs made my quality of sleep worse and my snoring so she can say it helps you sleep but what about sleep quality it’s not once size fits all

@SandraKennedy-zh2ms 3 ай бұрын

Exactly. Carbs raise my blood glucose = no sleep.

@hccarson7938 2 ай бұрын

What is towel build up?

@AncientBells 3 ай бұрын

Avoid making a 9 minute video 49 minutes long for an audience of people with ADHD..

@Rhaevyn-Hart 3 ай бұрын

This made me LOL

@sohosteveuk 3 ай бұрын

I don't mean to be unkind but I had to stop listening as it was making me feel a little hysterical. It put me in mind of people back in the 80s who had taken way too much speed... 😩 Shame though, as I usually find this channel helpful and calming and I did make several attempts with this particular episode throughout my morning, but I sadly had to bail due to its frantic nature... 😩

@lauraharri 3 ай бұрын

I had the same issue. 😔

@nicmatthews9721 2 ай бұрын

I often listen to podcasts on faster speeds, but immediately knew I wouldn’t for this one.

@legoqueen2445 Ай бұрын

I've had to stop for now because it's a lot of information and I haven't slept in 2 days.

@N8trgirl 3 ай бұрын

What's hule and why does he hate it so much that it's part of his branding 😂

@nicmatthews9721 2 ай бұрын

It’s a protein drink which Steven Bartlett - the guy who does the ‘Diary of a CEO’ podcast and is also one of the dragons in ‘Dragon’s Den’ (UK) - is both an investor of and has as a sponsor for his podcast.