Do you all believe in chronotypes? (beehaw.org)

submitted 1 year ago by EthicalAI@beehaw.org to c/neurodivergence@beehaw.org

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As someone with ADHD I find it’s a common experience for many that we stay up all night. I’ve fought that in the past but now I kinda feel like I should just accept it. Go to bed late, get up late. However that’s not very conducive to a normal business routine.

How do you all handle your mornings and nights? Is it worth it even to try to change?

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[-] heeplr@feddit.de 8 points 1 year ago

chronotypes are real. But there's no type that stays up all night. You'll just get tired a few hours later and thus wake up a few hours later max.

Try getting enough sunlight during the day, avoid bright light after sundown. Sleep in total darkness. Maybe try a light therapy lamp for 15 minutes after wakeup in the morning. Avoid coffee during the day. Physical activity, even light one, helps a LOT.

You should notice a difference after 2-3 weeks. If in doubt, ask a doctor.

[-] EthicalAI@beehaw.org 2 points 1 year ago

So is 2-10 (about what I default to) highly abnormal?

When I work the best I find I can do is 1-9.

[-] heeplr@feddit.de 2 points 1 year ago

8 hours sleep is pretty normal but your inner clock is off a bit. There are tons of reasons I've heard off over the time (not an expert, just hating alarm clocks).

Some of those reasons are:

Coffee/Alcohol/Substance consumption
suboptimal sleep hygiene (especially light is vital to set your inner alarm clock)
emotional stress
not enough physical activity

If any of these fit for you, try working on it and see, if it changes after a few days/weeks.

If not: Chronobiology is still kind of a young field and not all doctors know about it. You could try to give your local university a call/visit if they have chronobiologists. They will have excellent sources and probably can name doctors near you or even might be interested in you as subject to study.

[-] EthicalAI@beehaw.org 4 points 1 year ago

The reason I post here on neurodivergence is because, yes I know these things, but also I can’t stick to a habit for more than a week that requires executive function. I will always relapse on exercise, diet, sleep, work, or social life. Idk how people do all 5.

[-] heeplr@feddit.de 1 points 1 year ago

well, breaking old habits...

Try small steps, starting with the most important ones. For me, switching from coffee to tea and using apps, that increase red and decrease blue spectrum on PC, mobile, TV etc. did a great impact.

Getting 15-20 Minutes of sunlight aswell. I started doing groceries bi-daily by foot instead of weekly by car.

I'm pretty sure you can do it (if you don't have to work late shifts, have small kids, etc.) but it's not trivial and change comes slowly.

Also, doctors might be able to help with medication if nothing else works. (wouldn't do it without a doctor since it can make things worse in the long term, appearantly)