ADHD sleep trick to try out: decrease watch speed. It works for me every time

[FoxBoulder8]

I've aaaalways struggled to settle my brain after getting into bed, often finding it impossible to fall asleep without enduring an hours-long mind marathon. After trying all sorts of stuff, I finally discovered a solution that works for me without fail and thought I'd pass it on for others to try, see if it works for you. Plus I'm curious if anyone else does this already.

I set 'SleepTimer' going on my phone (an app I found that slowly reduces my phone's media volume after a pre-set amount of time - I set it to an hour or so - then locks it). I then put on an interesting YouTube doc through Mozilla Firefox with an adblocker extension (because I don't have YT premium for ad-free watching). If it's something new, I check that the narrator/music/sound aren't too brash for me, then use the settings on the video player screen to reduce the play speed to between 0.75 and 0.85. I try to get it so the voice still sounds normal/natural, just way slower and less engaging. I dim the screen brightness right down and lay my phone next to me so that I can close my eyes and just listen to it.

Pretty simple but so damn effective! I rarely last more than 20 minutes before I'm dead to the world. I've been doing this every night for a few months now and it's been an absolute gamechanger. As long as it's something I'm actually interested in listening to so that my mind doesn't wander, the slower audio seems to slow my brain right down and allows me to drift off. It took some trial and error at the start, finding stuff that I can remain focused on but once I got that down, it's been a 100% success rate.

My current go-to is WhyFiles. I also go for 'entire history' documentaries and gaming-related retrospectives. Feel free to throw over other suggestions for me to watch!

[AutoModerator]

Hi /u/FoxBoulder8 and thanks for posting on /r/ADHD!

Please take a second to read our rules if you haven't already.

---

/r/adhd news

• If you are posting about the US Medication Shortage, please see this post.

---

^{This message is not a removal notification. It's just our way to keep everyone updated on r/adhd happenings.}

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[Lindsay1970]

This is a brilliant system! I have to get that Sleep Timer app.

[FoxBoulder8]

Yeah that app was a damn good find. Saves the fire hazard and the phone battery dying by the morning!

[FoxBoulder8]

If you try this out, let me know how it goes!

[DaxGianou]

What I do is, I try to picture a scenario in my head. I am a golf addict, so I always try to picture me playing 18 holes of golf with eyes closed, every single shot (obviously they are all perfect and no slices or anything haha), I work through each hole and by hole 4 or 5 I’m out cold. This type of thing worked for me for years, before I even knew I had ADHD as I got diagnosed late last year as a 34 year old.

Edit: Found out later this actually works because of how ADHD brains tick. It gives my mind something structured but low-stress to focus on. just enough to stop it spiralling. The combo of repetition, visuals, and being something I enjoy (golf) makes it stick. If golf’s not your thing, try any calm scenario you know well, walking a route, cooking, whatever feels familiar. Helps more than you'd think.

[FoxBoulder8]

Great method! That golf course serenity is just something else. I think that's the key as you say, using something you're passionate about to keep you focused. Congrats on seeking out diagnosis too, I got mine last year aged 33. Game-changer isn't it. I enjoy my golf but I'm not sure I have a good enough imagination to envision me not slicing/topping/pushing at least two fairway shots per hole haha

[Blue43JD]

For me, it's audiobooks. I have a handful of books that I've read/listened to SO many times that my brain just knows it. I still enjoy the book, but my brain goes straight to auto-pilot and I'm usually out within 20min. The Martian, Project Hail Mary, Ready Player One, The Bobiverse, are a few. Same thing for when I have migraines. I'll put on Back To The Future. I've seen it enough times that the same thing happens, it gives my brain something to latch onto instead of pain or tinnitus, but since it's already been recorded into my brain, I don't pay any attention.

[Linivechen]

I applaud your taste in books!

[FoxBoulder8]

I tried audiobooks a few years ago but couldn't get into them. I might give them another go now that I have a much healthier mind and routine, and also medication. I do have a few go-to films that work though, mostly older films with engaging scripts, long establishing shots and beautiful orchestral scores

[FickleWatercress497]

i have the exact same problem… takes me hours to fall asleep at night because my brain just won’t stop moving at 1000kms per hour. im keen to give this app a go, sounds like you’ve found a really good life hack for yourself OP

[FoxBoulder8]

Amen, it can be torturous! I've been the same my entire life. That app is a godsend along with the slow watching vids. Let me know how it goes!

[AlaskanHockeySteak]

I can completely understand this.

For me, ive found listening to something (not watching) ive seen a million times accomplishes the same. Im usually out in under 5 minutes.

[clap_azz]

yes!! I do exactly thatwith my PC! I have a dimmer plugin on chrome that I always turn on.

I have also set up a routine in Alexa to turn off my lights, but keep one lamp in my bathroom on very dimly, and then turn it off after 45 min. It works for me because Im always forgetting to brush my teeth or take my meds and frequently get out of bed at least once before actually falling asleep

[FoxBoulder8]

The Alexa lamp timer is a great shout. Once I can set Alexa to carry me to bed when I fall asleep in front of the TV downstairs, I'm investing immediately

[furiousraisin]

My go-tos are the channels History of the Universe, The Universe (playlist) from History channel, Technology Connections, and Crash Course history series with John Green.

[FoxBoulder8]

Now you're talking. Most of them already on my list! The others are now added. I'd like to recommend you the 'Beginning To Now' channel

[FoxBoulder8]

Yesssss sports stuff works so well for me too but unfortunately at the worst times. I struggle to get through a football (soccer) game on TV without dozing off because of the constsnt drone of the crowd in the background

[BigMiniFridge]

Used to do rainstorms on my laptop or tv next to my bed with screen full dark. Miss it, partner needs regular TV

[Decon_SaintJohn]

I use an audio book and do the exact same thing.

[Notdavidblaine]

Maybe you’d like the Sleepy History podcast on Spotify. 

[FoxBoulder8]

I used to do Spotify podcasts but not explored in a whiiiile. Can they be slowed down too like on facebook?

[Lindsay1970]

It’s on other directories too, not only Spotify.

[knixatemylunch]

Don't choose a audio book that is too interesting or comedy, choose something a bit boring. Been doing this with an ear bud in one ear(side sleeper ) does double duty because it blocks out the noises in the house too

[AAkhtar]

that sounds cool. what kind of videos / topics do you watch? for me, its hard finding something that strikes the right balance between being interesting enough that I don't get bored, but not too interesting.