I never got formally diagnosed until I was about 21 after sufficiently proving to the world how survival-challenged I was. (School, work, money, relationships, you name it). After many hard-knocks and learning through trial and error, I think I've got a lot of it under control, but I'm starting grad school in 2 weeks, and I've gotta tell you, I'm SCARED.

I just finally finished my B.S. in June after 12 years... the good news is that once I decided what I wanted to do (5 years ago) I finally started completing my degrees in a timely fashion. (2 years for an A.S., took a year off, another 2 years for the B.S.)

I stumbled upon this site trying to figure out what I could do about concentration issues and really bad insomnia I've been having lately, before the classes start and it gets really bad. Looks like I'm already identifying with most of the posts I've read here, so maybe I'll stick around for a while.

MY QUESTION:

Has anybody tried using sound therapy (white/pink noise, nature sounds, etc) to mask distractions or help them sleep? It feels like there's everything from pillows with speakers in them (which might annoy others trying to sleep - I dunno), to CD's to alarm clocks, but I don't know where to start. I've been less than impressed with some of the crap that's for sale in retail stores locally, so I suspect I'd have to go online, but who knows if that's any better in person? Any suggestions or insight would be appreciated.

I have an occillating fan in my office at work - I put it on every day, not because I'm hot or cold, but to mask noise in the hallway. I realize I'm very lucky to have an actual office and not a cubicle like at other jobs I've had. Also, they allowed me to move into an office with a guy who's in a lab elsewhere 95% of the time, so I never see him. (I was having problems in my old office with an officemate who was very popular on a lot of projects making our office high-traffic and distracting, so they moved me).

The fan works, but I don't want to have to stay at work for 12-15 hours every day for the next 2 years just so I can get homework done. What could I use at home to block out t.v., dog pestering, boyfriend, phones, distractions, etc.? And the sleep thing is killing me.

I can't get to sleep. I go, I lay there for 2 hours racing a mile a minute until I give up and get up. I'll clean, I'll do the treadmill, I'll try reading boring technical stuff (which should help if I have to read such things in grad school... however...), practice music (quietly), I'll try pacing, sit-ups, pushups, I'll go outside and run around the block... (don't get why I'm still so overweight...) whatever I can... until I'm finally worn out enough to fall asleep at 9am... which doesn't do when you're working full-time... :p

Any suggestions?

About the sound therapy, I saw something on dateline (at least I think it was dateline) about metronomes helping with concentration for those with ADD/ADHD.

About sleeping, I've had insomnia for years, my mind is always processing...anyway my M.D. suggested Mag-Tab SR its an OTC magnesium supplement (magnesium is a natural muscle relaxant) and its worked great for me.
Also, when I was little and couldn't fall asleep, my mom used tell me to lie down, tighten all of my muscles at once, and then release them, and repeat a few times. Hopefully those help somewhat at least.
Take care. :)

Do you have a CD player with a sleep timer? Unfortunately, I didn't have a CD player at all last academic year, other than my laptop that I didn't have speakers for.
I would give "normal" CDs that you already own a go and set the volume so that you can only just hear it playing. Just make sure you choose something that isn't too "bouncy".

CDs like U.N.K.L.E - "Never, never land" or "Psyence Fiction", South - "With the tides" or "From here on in", Bonobo - "Dial M for monkey" or "Animal magic" etc. should do the trick. Don't mind my bizarre taste ;)

Here are a few sleep strategies that have worked for me.

1. Take time to wind down from the day.
Do something quiet, still, stressless, and brainless an hour or two before you go to bed. This goes for everyone in the house. It sets a "sleep atmosphere" and lets the body's rhythms slow to a pace condusive for rest. It also signals the conscience mind that it has permission to take a break and the subconscience mind to come out and dream.

2. About 30 minutes before you got to bed, adjust the home temperature down . It is tougher to sleep when it is warm. It should be cool enough in the home to make you look forward to getting under the covers for the warmth.

3. Breathe. When you get into bed and the lights go out, take a couple of long deep breaths through your nose, hold it for longer than normal, (I count to 5) and slowly release it through your mouth. My psychologist taught me this. It really calms the body.

4. Don't go to bed until you are tired.
Trying to sleep when one is not tired is next to impossible. I will stay up late if I have to and get up at the same time in the morning. This lets the brain know that sleep happens at a scheduled time and if it doesn't, it reaps a tired next day.

5. No naps.
Naps fool your body into thinking it has had a good night's sleep when actually it has only been a 15 minute snooze.

Try some of these. They work for me when I go into my sleepless cycles. I also probably don't have to mention limiting caffine, alcohol, and smoking. Getting exercise is good too...but not right before bed.

Have a peaceful night,

Jack

There's no research that supports audiotherapy as being an effective treatment for ADHD.

I did try The Listening Program (TLP) from www.advancedbrain.com . I really couldn't tell if it worked. Basically,there was no difference.

I have the full spectrum cd's in my office and will occasionally use them as background music.
If my afternoon seems to go better and it's placebo, I really don't care.


The bottom line is that there's nothing to support this for ADHD, as I did review their research listings they sent me.

I have used the Sounds Health Series CDs from www.advancedbrain.com (http://www.advancedbrain.com/) and they have been very helpful for me. My 2 favorite are Music to De-stress which has helped me to fall asleep and The Music for Motivation which sometimes helps me to get started on things.

2 more good artists that almost always help me to dreamland are:

*Enya - Album: A Day Without Rain
*Sade - Album: Lovers Rock

Hi. Just a quick suggestion.

This clearly would not be for everyone but it helps me sometimes..I listen to Gregorian chants on cd turned down very low ...very boring..probably would qualify for white noise :D Of course it's nearly 3:00am and I'm still awake :faint: