Kolleen Silvester5 months ago"My boyfriend has a really irregular sleep schedule, staying up until 2 am or sometimes even 4 am, and then sleeping until around 2 in the afternoon. He takes medications, some in the morning to help him wake up and others at night to help him sleep, such as antidepressants and anti-anxiety meds. Despite getting 13 hours of sleep, he’s always tired and struggles to follow a regular sleep schedule, even though it should be easier if he just takes his medications on time. I’ve tried helping him stick to a schedule, but he often doesn't follow it, and it's starting to affect our plans. We’ve had to reschedule dates and run late because of his sleep habits. It’s getting frustrating because I want us to have a more consistent routine, especially since we’re moving in together in a few months, and I’d love for him to be more active and involved rather than just sleeping all day. He has ADHD or ADD, and when it’s time for bed, he often pushes it off until hours pass. Does anyone have any advice or suggestions on how I can help him get on a better sleep schedule? I know he wants to, but it's been really difficult to manage." Answer: It sounds like your boyfriend's irregular sleep schedule is impacting both of your routines and causing some frustration. Here are a few strategies that may help him get on a better sleep schedule: Create a relaxing bedtime routine: Establishing a wind-down routine before bed can signal to his body that it’s time to sleep. Activities like taking a warm shower, reading, or doing relaxation exercises can help ease him into sleep mode. Avoid stimulating activities like using electronics right before bed. Use reminders for medication: Since medication plays a key role in regulating his sleep and wake cycles, you could help him set up reminders on his phone or a medication management app. It might be helpful to establish a set routine around taking them to make it a more automatic part of his day. Limit caffeine and screen time: Encourage him to reduce caffeine intake after a certain time of day (especially in the late afternoon and evening), as it can interfere with sleep. Additionally, exposure to screens (phone, computer, etc.) can delay sleep onset. Try limiting screen use at least an hour before bed. Gradual shifts to a new sleep schedule: Since he has ADHD and may struggle with transitions, consider slowly shifting his bedtime over a few days or weeks. Instead of making a drastic change, help him move his bedtime earlier by 15-30 minutes each night until he reaches the desired time. Focus on consistency: Encourage him to wake up at the same time every day, even on weekends. This helps reinforce a natural rhythm for his body. Once he’s consistent with his wake-up time, it may be easier to get him on track with a bedtime routine. Collaborate and support: Since you’re planning to move in together, it’s important to approach this issue as a team. Be supportive but also communicate your concerns in a way that feels non-judgmental. It might help to set mutual goals around sleep and routines. Consult a doctor or therapist: Since he’s already on medications for anxiety and depression, it might be helpful for him to discuss his sleep patterns with his healthcare provider. There could be an adjustment to his medications, or he may benefit from cognitive-behavioral therapy for insomnia (CBT-I), which can be particularly helpful for individuals with ADHD. It's clear that you care about him and want to support him in improving his sleep. Just remember that changes can take time, so patience and consistency will be key. 198
Kolleen SilvesterKolleen Silvester