Categories Sleep

Napping Advantages and Suggestions

Considered one of today’s biggest health problems is that of fatigue; many types of fatigue could also be helped in the straightforward act of napping. By definition, a nap lasts for lower than 20 minutes or greater than ninety, but is not a full rest extending into the deeper cycles of sleep. The perfect nap, especially in today’s world, lasts for between 10 and 20 minutes.

Many individuals who aren’t used to napping have trouble identifying with the advantages of being asleep for such a short while. I liken napping to rebooting a pc – at weary times alertness will be restored by even a number of minutes of unconscious rest. Just like the refreshed computer we operate faster, higher, more efficiently… and happier!


1. One or two short naps per day (they might be had almost anywhere protected, and at any time) complement the remaining we do not get during our evening sleep. If we’re shift employees, especially working nights, napping can be especially useful.

2. We may not have a superb feel for what alertness is. We could also be so drained that alertness is a distant memory. Step by step with weeks and months of napping practice behind us, we start to learn the way good it’s to feel alert. I am unable to consider a greater felt end result, personally, than being alert.

3. The rational, logical, reasonable mind is thwarted by tiredness. It will probably render us defenceless and our decision-making, and due to this fact our confidence, is undermined. We feel incredibly more efficient, effective, and social once we’re well rested.

4. Generally speaking, everyone can improve, to some extent, their level of felt alertness. Even the chronically sleep-deprived or those with sleep disorders should profit from naps.


1. Do discover a quiet, relatively dark space and create a cushty bodily position (sitting back or lying down is best).

2. Don’t fight the eyes. Once we’re drained, or worse overtired, our eyes can turn out to be so rigidly open they do not close easily. Just attempt to chill out the attention muscles. Let the lids find their very own position, empty the mind, and feel the lids heavier and the mind lighter.

3. Do set your alarm. The reassurance that you simply won’t oversleep reduces anxiety. Phone alarms are easy, though there’s the chance of receiving a call. A watch alarm might prove helpful. Allow a number of extra minutes to go to sleep.

4. Don’t panic for those who have not fallen asleep inside five or ten minutes. To rest or have your eyes closed even for a temporary period is useful, whether you nap or not. And if you wake, resist the concept to return to sleep; wake yourself immediately. For me, this generates extra alertness – to spring away from bed.


There’s hardly a greater feeling than alertness. Being well rested is central to operating at our peak. A basic life skill, napping helps. It’s never too late to develop the skill. Our wellbeing may thoroughly, because of this, abound – through such an easy act.

© 2023 S. J. Wickham.

Categories Sleep

5 Suggestions for Finding the Right Mattress

A very good night’s sleep is something everyone wants, but older beds can often keep people from sleeping soundly. Selecting a mattress is a really personal experience. Shoppers need to seek out something that’s each supportive and cozy enough for his or her individual tastes. Listed below are just a few things shoppers should do when starting the search.

Establish a Budget

With any furniture purchase, it is vital to set a budget before moving into a showroom. Options vary widely in price based on their features and the materials used. Nonetheless, buyers must be realistic. Choosing the most cost effective mattress in the shop shouldn’t be necessarily the neatest decision. Low-end mattresses can break down more quickly, forcing the owner to spend extra money on frequent replacements. Set each an upper and lower limit to the budget and shop for mattresses in the course of the range.

Take Time to Test Each Option

Most individuals spend at the very least six hours in bed every night. If buyers make a call in a rush, then they’re sure to depart the shop with a model they will not love. Moderately than buying the primary model that they sit on, shoppers should spend at the very least 10 minutes testing each model. This may give them an idea of how supportive the structure is and may help them determine if the bed will probably be comfortable for a full night’s sleep.

Speak to the Sales Staff

Most stores feature multiple models, each made with different materials. Unless shoppers are acquainted with the terminology, the choices can quickly seem overwhelming. Moderately than handling the search alone, speak with a member of the shop’s staff. They’ll provide insight into the advantages of every bed while also helping shoppers discover which options fit their budget. Some may even have the ability to make recommendations based on shoppers’ individual preferences.

Don’t Go Alone

If someone goes to be sleeping within the bed alone, they will make the choice alone, but in the event that they’re sharing the platform with one other person, it is best to bring that person along. The one way they’ll know if the quantity of support is comfortable for each them and their partner is to try the model out together. Plus, the added weight of one other person can change the best way the bed feels-what felt great with only one person could also be less desirable when shared with a partner.

Ask About Guarantees

Many stores offer in-home trials or so-called comfort guarantees that allow buyers to return the bed should they find it uncomfortable after a certain variety of nights. Make use of those guarantees and provides the bedding an in-home test before committing to a model. If it doesn’t feel like the best fit, return it and check out another choice.

Remember, sleep is vital, and mattress quality can directly impact sleep quality. With the following pointers, purchasing a latest bed and box spring will probably be a breeze.

Categories Sleep

The Importance of Getting Enough Sleep

Many individuals do not get enough sleep at night because they’re “too busy” doing other things. Getting enough sleep is critically essential to take care of good health, and to show you how to heal when you’ve got health issues. It is also a significant factor in stopping future health issues.

Facts About Sleep

Increasingly more scientific research is coming out showing the importance of sleep, and the way detrimental lack of sleep is to your health. Recent research has found that folks who routinely sleep lower than seven hours per night have 21-26% higher probability of dying of any cause, than individuals who routinely sleep greater than eight hours per night.

Each animal sleeps. There aren’t any animals that don’t sleep. Biologically, which means sleep is as essential as respiratory and eating.

There’s been some fascinating brain research recently that came upon more about how the brain works and what it does at night. I used to be astounded once I read it. After we’re lively through the day, working, exercising, and doing our every day activities, we’re heavily using our brain functions. This causes a construct up of poisons and chemical byproducts that naturally occur as a part of that process. After we sleep at night, the brain actually pumps through a nightly “wash cycle”, like a dishwasher, that washes out those toxins and built up byproducts from the day. Just stop and take into consideration that for a moment. What happens when you don’t wash your dishes thoroughly? A number of crud builds up. Now take into consideration that taking place in your brain. What do you think that happens when plenty of toxins and crud construct up within the brain? Is it going to have an effect on brain function and health? Absolutely. When you do not get enough sleep at night, the wash cycle doesn’t run properly.

Many years of sleep research show that eight hours of sleep per night is the magic number. Kids and teenagers need just a little bit more.

The Chinese Medicine Perspective

In Chinese Medicine, we would like to balance yin and yang within the body to revive and maintain health. Yang energy provides the warmth, fire, and functional activity within the body. Daytime is yang time. It’s warm, light and the time after we’re busy going about our every day activities. Lots of us find yourself acting “too yang”, that’s, go, go, going on a regular basis, without enough “down time” or time to rest and rejuvenate the body (and mind and spirit, for that matter).

Yin energy is the cooling, moistening, nourishing energy within the body. Night is yin time, when it’s cooler, dark, and quiet. During yin time, our body naturally must be quiet and rest, in an effort to replenish itself from the activities of the day. What happens once you stay awake too late, do an excessive amount of, and do not rest enough? You overwork, burn up the yin energy, and feel drained. The yin/night/ rest time is just as essential because the yang/lively time! Unfortunately, all of our great technology to make us more efficient, as a substitute of giving us more leisure time, has made us do rather more stuff in less time. We’re at all times attempting to slot in yet one more thing that we will get done before we go to bed.

When you think doing more stuff is more essential than sleeping, consider the research mentioned above. And, research has shown that those that do not get enough sleep (lower than 8 hours) gain more weight, and there is a rise in heart attacks in those that do not get enough sleep.

How To Get Control Of Your Sleep

As you’ll be able to see, eight hours of sleep per night really is significant. Tonight, consider whether you really want to do one or two more things before bed. Do you really want to stay awake and watch the top of the movie or finish reading the book tonight? Plan your time at night, similar to through the day. What time do you might want to go to bed in an effort to get eight hours of sleep? When you start watching the TV program or movie, will it end in enough time to allow you to get in bed at your goal bedtime? Set an alarm if you might want to, to let you know to stop whatever you are doing and prepare for bed. It is a matter of making good habits and training your body when it is time to stop and fall asleep. Never work in bed.

Also, consider whether you are just doing an excessive amount of. What can you narrow out, or say “no” to? It is simple to do an excessive amount of. It happens to everybody sooner or later. Take charge of your life and balance your work and rest time to take care of your good health. And after all, when you’re having any difficulty falling asleep or staying asleep at night, acupuncture and Chinese herbs work thoroughly for insomnia.

Categories Sleep

Getting Back to Sleep… Again!

It’s 2:00 AM within the morning and you might be wide wake wondering if getting back to sleep again will ever occur! You lay within the bed, aimlessly starring on the ceiling. You close up your eyes. Nothing. You may’t sleep. You roll over, punch your pillow, and take a deep breath. You close up your eyes again. Nothing; what now?

If this scenario seems to match your nightly routine you then need the following tips. First off, rise up! Stand up, get out, and get moving.

In fact this looks as if it will be doing the other of what you are actually trying to perform but in point of fact, it’s getting your mind moving. By turning your mind back on it’s such as you’re awake again. Once awake, your mind will begin to decelerate until eventually you are drained again and you may softly drift off to sleep… again.

While you rise up, it is also necessary that you just don’t activate shiny lights or do anything which would wish an excessive amount of brain power (school or work related things). As a substitute activate a dim lamp and browse an uneventful book (one you have previously read or perhaps a manual).

Don’t activate the TV either. It could over-stimulate your brain and wake you up an excessive amount of. Try turning on the radio as an alternative. Definitely do not get on the pc…the blue light from the screen can definitely jazz up your brain and there goes one other sleep-filled night.

Other suggestions for insomnia are to practice meditation or visualization. Imagine something repetitive, like sheep jumping over a fence many times and again. This keeps your brain from wandering and eventually you may be back asleep.

If that does not work then one other tip for insomnia is to have a light-weight snack. Sometimes when you’re hungry, your stomach will keep waking you up until you give into its desire for food. Are there foods that will help reduce insomnia?


It’ll help when you eat something with the natural reactant serotonin in it; equivalent to milk, fruit, crackers, turkey, peanuts, or other style of nuts. It’s much easier to go to sleep with something in your stomach.

If that also doesn’t do the trick then try going to bed later. There may be nothing worse than forcing yourself to be drained, when it is evident that you just’re not. So go ahead, stay awake slightly later, but do something to “wind down” like yoga or light reading.

If none of those suggestions for getting back to sleep work then your final hope can be to regulate the temperature of your room. For those who’re body is simply too hot you may wake as much as kick off blankets or something but at the identical time, if it’s too cold then you possibly can get up being chilled; enough to even keep you up for a lot of hours. So go get a blanket, activate a fan, or readjust your thermostat.

Take a deep breath. Calm down.

Getting back to sleep doesn’t should be hard; it’s as easy as closing your eyes.

Categories Sleep

Need to Know How Deep Sleep Helps You to Grow Taller?

Do this tonight. Measure your height before going to bed. Measure your height again tomorrow as soon as you get up. When you’ve had an excellent night’s sleep, your height would have increased by 1-2 inches! What could have made this possible? Deep sleep.

Nature induces sleep in us every night in order that it may possibly repair the body cells, replenish them and make the body grow. It’s essentially the most natural way on increase height. It’s in sleep that the body strengthens and recharges the central nervous system. Growth hormones are sent to all corners of the body to thicken and lengthen bones and tissues, leading to increase of height.

Absence of gravity on the spine is the immediate reason why you might be taller every morning. If you end up horizontal for a very long time, the bones of the spine calm down and soak within the spinal fluid which makes them larger. Subsequently the amount of sleep can also be vital along with the standard.

So reap all the advantages of an excellent night’s sleep? Listed here are some helpful suggestions to attain deep sleep.

Use a firm mattress to sleep on. In case your mattress is soft place a plywood sheet under it. Firm mattresses keep the spine in an excellent posture. Turn off the lights before sleeping as vibrant light keeps the brain awake. Keep a window open for ventilation as stale air is just not good for growth. Slip on gloves and socks if it is simply too cold; studies reveal that warm feet and hands help go into deep sleep. Drink a tall glass of water or some milk before sleeping; it helps induce sleep. Avoid caffeine.

Posture is essential for growth during sleep. Listed here are some more tricks to grow taller as you sleep. Don’t use a pillow or use a really thin one if in any respect you would like one. Pillows cause rounded shoulders which not only makes you shorter but in addition affect muscles within the neck and shoulders. When sleeping in your back, use a pillow under your knees to support the spine. This also helps in additional blood supply to the brain whilst you sleep. When sleeping in your side, do use a pillow under your head in addition to one between your knees.

You must be drained at bedtime to get great sleep. Be certain you exercise throughout the day to tire yourself out. Performing height increasing exercises gives you added advantage. If you lie down in your bed to sleep, stretch your legs and arms out and wiggle your body to drop off to sleep.

Sleep is the most affordable medicine you may take to grow taller and healthier; draw essentially the most from it.

Categories Sleep

How Can I Get My Toddler To Sleep

Many aspects prevent toddlers from sleeping at night or cause them to fight sleep. Do you frequently ask this query: how can I get my toddler to sleep? If yes, we’re going to offer you the reply today.

Stick To A Routine

Step one towards putting your toddler to sleep peacefully is to make a routine for them. They must be relaxing and waking up at the identical time each day. Not only the sleep routine, but they must be stuck to a technique in other matters too.

Doing so will help them remember the schedule and feed it of their subconscious. It’s going to help them memorize what they should do at what time of the day.

Make An Ambience

To reply your query of how can I get my toddler to sleep, we found one other factor that plays an integral role on this scenario is the environment you provide them while sleeping. More often than not, parents are inclined to put their children to sleep in a loud and brilliant place.

You could understand that children need a spot that may be very quiet and dim. Turn the lights off and TV off, and be sure that that nobody makes loud noises while the infant is asleep. That is needed to make sure a non-disruptive sleep.

Don’t Give Them A Meal Before Sleep.

One in all the key mistakes made by the parents is that they offer the toddlers a meal before they wish to put their children to sleep. The parents need to know that unlike infants, the toddlers would stay awake in the event that they are given a meal.

The stomach will start its work, and the energy from the food will likely be released; this surge of energy will destroy the infant’s coziness and cause him to leap around and begin playing again.

Early Bedtime

With this query: how can I get my toddler to sleep? Parents make this error: putting their child too early to rest. Often, the kid isn’t drained enough to sleep. Parents think that putting their children to sleep early will make them asleep on time.

That is a wholly fallacious approach, in the event you force your child into sleep, he/she is going to resist and might fight with you, after which, they would not sleep out of stubbornness.


Toddlers often face nightmares, and this causes them to get up and be restless, hence, not sleeping again. What it is advisable do is cuddle them and keep them calm. After that is completed, put them back to bed and be beside them.

They must be aware that they needn’t have any fear, and you might be with them. If required, you too can pat their backs, read them a story, or sing them a poem. This shall put them to sleep and supply them with comfort and ease.

Follow the steps mentioned, and your toddler will certainly sleep with ease and find the reply to how can I get my toddler to sleep?

Categories Sleep

Sleep to Grow Taller – Tricks to Increase The Human Growth Hormone During Sleep

Sleep just isn’t only a matter of hitting the pillow at night and waking up within the morning. It is extremely vital for

optimum health and in addition very vital if we wish to grow taller naturally. During sleep our pituitary gland secretes great amount of HGH or human growth hormone. We grow in size during sleep not simply because our body is at rest but for this reason human growth hormone. Due to this fact, it will be significant to know the way to increase this growth hormone during sleep.

Length is very important, we want about 8 hours every night. Inadequate of it affects our health and in addition the production of human growth hormone level. Nonetheless, we also need to think about the standard. It is usually an important factor that might help to extend the secretion of HGH during sleep. Our body won’t produce HGH effectively if we’re in half-awake half-sleep mode.

So, it will be significant to get 8 hours of uninterrupted deep sleep. In an effort to do that, do every thing to create quite and comfy atmosphere. Your room must be dark and fresh smelling. You may have scented candle or heated essential oil. Lavender, Vanilla and green apple are amongst the most effective scents, research found that it could actually help to lower anxiety and induce sleep.

Also, be sure that that you have got good ventilation, leave the door or window open or you can even activate the fan to maintain the air moving. Drinking milk before bedtime also helps in increasing the HGH because milk contain complete essential amino acids. One among them is the Tryptophan amino acid that also helps to induce sleep. Deep respiration also helps, practice total rest through respiration exercises just before bedtime.

Also One other vital suggestions to extend human growth hormone secretion is to avoid eating a heavy meal particularly those high-carb eating regimen just before going to bed. The purpose is to stop having surge of insulin that tends to modify off human growth hormone production. Studies have shown that fasting 2 hours before going to bed might help to extend Growth Hormone secretion during sleep. So remember to avoid eating near bedtime.

Categories Sleep

13 Sleeping Tricks to Help You Fall Asleep Fast

Insomnia is an issue for thousands and thousands and girls approaching mid-life are especially liable to it. Lack of sleep could make you irritable and grumpy, and it can also have an incredible effect in your body. Skilled and dealing women might even see a decline in job productivity as well. In case you’re certainly one of many ladies (they work for men too!) who find it very hard to sleep, listed here are plenty of falling asleep tricks to make it easier to drift off quickly:

1. Take have a look at your bedroom. Is it conducive to sleep? Make sure that your room is as near total darkness as possible. Close your curtains and make use of a towel, if you have to, to shield any incoming light from streetlamps. Also, put a towel over your alarm clock – just make sure you may hear it within the morning.

2. Make certain that you could have a cushty bed. Make sure that your mattress adequately supports your spine. Your pillows ought to be replaced every 2 to three years.

3. You should not spend time in your bed snacking, reading or watching TV. The one two activities that ought to be carried out while you’re in bed are having sex and sleeping. You could train yourself in order that while you finally crawl into bed at night, you’ll fall asleep.

4. Try not to observe the news just before retiring for the night. As a substitute, try watching a sitcom or lighthearted movie. Most news is bad as of late and it could trouble your mind.

5. One other certainly one of those sleeping tricks to make it easier to go to sleep almost on command is to ascertain a bedtime routine. Make sure that to persist with it so you will turn out to be acclimated and your body will know that that is what we do to prepare for sleep.

6. Don’t drink alcohol before turning in for the night. It could actually be stimulating and make it difficult to fall asleep.

7. Avoid nicotine and caffeine; these products are each stimulants. You do not need to be bouncing off the partitions!

8. In case you are all wired and can’t sleep, try writing every part down that has you bothered. Committing these thoughts to paper puts them within the open and helps remove them out of your mind.

9. Eat a turkey sandwich prior to stepping into bed – the tryptophan within the turkey will make you sleepy.

10. In case you take a nap throughout the day, it could sabotage your sleep at night. Resist the urge to nap if you could have trouble sleeping at night.

11. One other great tip is to take a hot, relaxing bath. You’ll be able to even mix it with some light meditation to calm your mind.

12. Did your grandmother ever inform you this one? Drink some warm milk and honey before bed.

13. In case you just can not seem to fall asleep, stand up and take a look at doing something for about one to 2 hours until you might be physically exhausted. Just don’t select an activity that may stimulate your mind and make you desire to stay awake longer.

Give a number of of those sleeping suggestions a try is you suffer from insomnia. You are more likely to be sleeping like a baby before you already know it!

Categories Sleep

How To Make A Baby Go To Sleep Fast – Real Quick Baby Sleep

Making a baby sleep fast is one among the most important challenges for all of the parents. Irrespective of if you may have one baby or more at home, make a baby fall asleep fast is a typical query. You usually need to search for the reply to this query.

Each time you would like to try different tricks that might help to make your baby sleep fast. Listed below are some suggestions that might help your baby to sleep quickly.

You do not need to attend or put efforts for long. It will provide you with the quick and fair results. Adopting the following pointers in your each day routine might help loads.

Try massage therapy

Identical to adults, babies do face issues with muscular stiffness and tension. Although they do not need any apparent exertion but their activities leave an impact on their body.

In answer to make a baby fall asleep fast, it’s mandatory to provide them message therapy. It lets them be happy and get into quick sleep as expected. You do not need to place much effort in making the newborn sleep while you give them a pleasant oil massage at bedtime.

Use soothing fragrances

Your answer for the famous query, make a baby fall asleep fast is within the fragrances. Commonly we use fragrances in perfumes, deodorants and air fresheners. It’s rare that one can hear concerning the soothing fragrances that boost sleep.

It isn’t only advisable for the adults but kids as well. You should use the sweet and low intensity fragrances that help to spice up sleep and make babies feel relaxing.

Avoid high-energy dinner party

For those who are on the lookout for the reply of make a baby fall asleep fast then you must consider the feed of the newborn. Using the high-energy food options within the dinnertime is a reason that could cause your baby to not sleep quickly.

So long as the newborn has the energy to maneuver, jump or play you should have to face difficulty in getting her or him sleep. Due to this fact, you must keep the dinner minimal, lighter and straightforward to digest.

Furthermore, make sure the timing of dinner meal 3 hours before sleep time. It helps the newborn to digest food and sleep peacefully at the correct time.

No sugar drinks

Sugar is one other factor that causes hyperactivity within the babies. It’s mandatory to avoid the sugar drinks or fruit juices intake within the babies. Consuming these glucose enriches beverages it isn’t possible for youths to carry back their energy.

Eventually they will provide you with a tough time tucking them to the bed. Remember; never give them beverages within the evening or after that. In truth, you’ll be able to give them milk with no sugar or a little bit of taste enhancer that may work as a snack and help them to sleep well.

Categories Sleep

Sleep and ADHD – 10 Biological Suggestions For Consistent ADHD Recovery

These 10 Suggestions Provide Specific Treatment Considerations for Any ADHD Symptoms Related to Sleep Disturbance. Untreated each of those issues aggravates symptoms of ADHD.

1. Measure TAH: Evaluate the Onset of Sleep, and the Duration in Total Average Hours -TAH. Sleep, in line with circadian rhythm research, is best begun before midnight, and may last, in line with research, 8.25 TAH. Lower than 7 TAH should at all times be systematically addressed, at any age. Consistent length of unbroken sleep is vital, and higher than napping to correct the following day.

2. Assess Sleep Levels – Level 1: Falling asleep, Level 2: Staying asleep, Level 3: Waking too early within the AM and being unable to fall back asleep. Each level suggests different clinical and treatment considerations. Some may claim no problems with either of those first two points, but could have problems with this next measurement.

3. Assess Overall Sleep Architecture: Sufficiently deep sleep, with feeling of adequate rest within the AM. Levels of perpetual dreaming, and levels of physical sleep activity often exhibit significant problems.

4. Assess Lifetime Duration of Sleep Problems: Many live for years with sleep issues and only in middle age begin to point out the numerous wear. Simply because someone has previously done well with 4 hr of sleep and naps doesn’t help the defragmentation process that takes place in a 8 hr sleep at night. Sleep treatment for these challenges normally leads to excessive sleep for days to weeks until the body sets a recent calibration.

5. Assess for Sleep Apnea: So many snore or have significant airway problems. SPECT brain imaging studies often show specific areas of brain hypofunction secondary to sleep apnea, and sleep apnea, with decrease of brain oxygen, will at all times aggravated ADHD. Sleep apnea issues are correctable with specific interventions, and require sleep lab assessment.

6. Untreated ADHD or other Comorbid Psychiatric Problems: Essentially the most frequent reason for Level 1 sleep issues is untreated ADHD and/or depression related to worry and prefrontal cortical dysregulation. Comorbid major depression, mood disorder, and other psychiatric problems might also interfere with all three levels of sleep.

7. Excessively Treated ADHD: If stimulant [or other psychiatric] medications are adjusted inappropriately high, and duration of effectiveness of the stimulant medications will not be properly adjusted, medications will interfere with sleep on many levels. Paradoxically, when stimulant medications are well adjusted, and comorbid depression is corrected, often sleep medications are usually not needed. All the time dose psychiatric medications in line with the principles of the Therapeutic Window noted in my other articles here.

8. Assess for Hormone Dysregulation: Estrogen Dominance will significantly effect sleep patterns, and is at all times related to other hormone related difficulties that need specific correction independently of the ADHD work. Other hormone dysregulations can even occur, corresponding to increased cortisol with stress or adrenal dysfunction, which can even affect sleep. ADHD medications don’t correct hormone imbalances.

9. Assess for Medical/Metabolic Dysregulation: Many medical conditions will significantly affect sleep patterns. Restless Legs Syndrome, for instance, is commonly related to easy magnesium deficiency. Quite a lot of dietary issues can significantly alter sleep patterns and, again, can’t be treated by ADHD medications successfully.

10. Assess Sleep Hygiene: Watching television and eating within the bed, using the bed for exciting activities will break the association of bed with sleep. If bed is for normal play, then where and when can sleep happen?

Sleep challenges with ADHD appear at first as almost inconsequential, with apparently little relevance for either recovery process. Nonetheless, upon careful review, co-occurring sleep and ADHD issues can complete a toxic, impenetrable cycle of degradation that requires simultaneous intervention.