For many people with attention deficit hyperactivity disorder, the daily struggle to focus, control emotions, and manage impulsivity feels like it will never end.
We often look for complicated, high-tech solutions, but we forget about the most basic things that affect our brain’s work: sleep, nutrition and ADHD brain training.
They have a big effect on the brain’s chemistry, directly touching the systems that control attention, motivation, and emotional stability.
Sleep as the Foundation of Attention
During sleep, many important things happen: neurons get better, memories are saved, and most importantly for people with ADHD, the levels of brain chemicals like dopamine and norepinephrine are controlled.
Why is Sleep So Important for ADHD?
- Dopamine Regulation: Dopamine has a key role in controlling attention, motivation, and the reward system.
Studies show that not getting enough sleep leads to dopamine receptors becoming less sensitive and less dopamine being made.
Good sleep helps to fix the balance of dopamine, so we are better at focusing and reaching our goals.
- Better Executive Functions: Working memory, inhibitory control and planning — all of these functions are especially weak in people with ADHD.
Getting enough sleep, on the other hand, makes these functions stronger, which helps you to make smarter decisions and handle everyday tasks better.
- Less Emotional Dysregulation: Not enough sleep makes us more annoyed, worried, and emotionally unstable because the amygdala, a part of the brain that is in charge of emotional reactions, does not work well when we do not get enough sleep.
Good sleep helps to make your mood more stable and reduces your emotional reactions, which makes you feel calmer and more balanced.
Simple Tips to Get Better Sleep
- Have a strict schedule: Try to go to bed and wake up at the same time, even on weekends helping to set your body’s internal clock.
- Make a relaxing routine before bed: Reading a paper book, taking a warm bath, doing light stretching, or listening to relaxing music can help prepare your brain for sleep.
- Limit blue light: Use special filters on your devices or just do not use them for 1-2 hours before you go to bed.
- Make your bedroom a good place to sleep: Use thick curtains, a sleep mask, and earplugs if you need them.
Food as Fuel for the Brain
Our brain uses about 20% of all the energy we get from food. Bad “fuel” can cause big changes in blood sugar, inflammation, and a lack of important nutrients, which makes ADHD symptoms worse.
What Should Be in Your Diet?
- Protein: Protein is a building block for brain chemicals, including dopamine. Eating protein regularly helps to keep dopamine levels stable all day, which is very important for focus.
Include protein in every meal: lean meat, fish, eggs, beans, and nuts.
- Complex Carbs: Unlike simple sugars, complex carbohydrates like whole grains, vegetables, and fruits release energy slowly and steadily.
It stops big changes in blood sugar levels that can make you feel angry and have problems with focus.
- Omega-3 Fatty Acids: Omega-3s are very important “bricks” for building brain cell walls.
Studies show that many people with ADHD do not have enough omega-3s, and adding them can help to reduce hyperactivity and improve focus.
Sources: oily fish (salmon, sardines), chia seeds, walnuts, and flaxseed oil.
- Magnesium: People with ADHD often do not have enough magnesium, which can make anxiety and sleep problems worse.
Sources: green leafy vegetables, nuts, seeds, avocado, and dark chocolate.
- Zinc: Zinc has an important role in making and using dopamine. Not having enough of it can be bad for thinking skills.
Sources: seafood, meat, beans, and pumpkin seeds.
What You Should Not Eat
- Simple Sugars and Processed Foods: Sweet drinks, cakes, candy, and fast food cause blood sugar to go up and then down very fast.
- Artificial Colors and Preservatives: While people argue about this, some studies link certain food additives to worse ADHD symptoms in sensitive people. It is better to choose natural foods.
- Not Enough Water: Dehydration, even a little bit, can make thinking skills much worse, including memory and attention — drink enough water all day to keep your brain working at its best.
All Together Now
Not enough sleep can make you want to eat bad foods, and bad food can hurt your sleep quality.
Start with small changes. Do not try to change everything at once. Choose one or two small habits and focus on them.
For example, start going to bed 15 minutes earlier or add protein to your breakfast. When these changes become a normal part of your life, you can move to the next ones.
Listen to your body. Every person is different. Watch how your body reacts to these changes.
Keeping a food and sleep diary can help you see patterns and find out what works best for you.
Use tools. There are apps that help you track your sleep schedule and remind you to drink water. Use them to make a good environment and make the process easier for yourself.
Special Exercises and Apps
Besides sleep and nutrition, there are exercises and apps that are made to directly help you improve your thinking skills.
How It Works
Regular practice can help make the brain connections responsible for working memory and attention stronger.
Apps That Help
Many apps offer games that seem like fun but are actually training your brain. It is important to choose apps that are based on science and offer not just games, but also full behavioral strategies.
One example is the Mind Elevate app. It has a set of thinking games that are made to improve your working memory and how fast you can think.
It puts the exercises together with:
- Personalized plans: The app changes to fit your needs.
- Gamification: It uses game parts (points, levels) to keep you motivated.
- Mindfulness exercises: It helps you become more aware and less impulsive.
Other Useful Exercises
- Working Memory Training: Try doing tasks that need you to remember and use information for example, the “N-back” test or just remembering lists.
- Mindfulness Practices: Exercises that help you stay in the present moment, like focusing on your breathing or feelings.
- Multi-sensory Tasks: Doing tasks that need you to use different senses, like listening to music and drawing or cooking with full awareness of the process.
Thinking exercises, when they are a part of your daily life, can be a great tool for managing the symptoms of ADHD.
When you combine them with good sleep and good food, they make a strong strategy that will help you feel more focused and full of energy.
Sleep and nutrition are not just habits; they are the base of your life’s energy and brain health. By paying attention to them, you will not only make your ADHD symptoms better, but you will also feel more energetic, calm, and confident.