{"id":2049,"date":"2024-12-10T00:00:00","date_gmt":"2024-12-10T00:00:00","guid":{"rendered":"https:\/\/mindainklusif.my\/?p=2049"},"modified":"2025-01-10T09:29:12","modified_gmt":"2025-01-10T01:29:12","slug":"adhd-dan-tidur-kenapa-rehat-tidak-datang-dengan-senangnya","status":"publish","type":"post","link":"https:\/\/mindainklusif.my\/my\/adhd-dan-tidur-kenapa-rehat-tidak-datang-dengan-senangnya\/","title":{"rendered":"ADHD dan Tidur: Kenapa Rehat Tidak Datang Dengan Senangnya"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2049\" class=\"elementor elementor-2049\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5be2fd27 e-flex e-con-boxed e-con e-parent\" data-id=\"5be2fd27\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4d9a10e2 e-con-full e-flex e-con e-child\" data-id=\"4d9a10e2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-34fa99d4 elementor-widget elementor-widget-heading\" data-id=\"34fa99d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">ADHD dan Tidur: Kenapa Rehat Tidak Datang dengan Senangnya<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-280a6c4a elementor-widget elementor-widget-post-info\" data-id=\"280a6c4a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-e43e085 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/author\/wan-nur-irisha\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-user-circle\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 104c-53 0-96 43-96 96s43 96 96 96 96-43 96-96-43-96-96-96zm0 144c-26.5 0-48-21.5-48-48s21.5-48 48-48 48 21.5 48 48-21.5 48-48 48zm0-240C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm0 448c-49.7 0-95.1-18.3-130.1-48.4 14.9-23 40.4-38.6 69.6-39.5 20.8 6.4 40.6 9.6 60.5 9.6s39.7-3.1 60.5-9.6c29.2 1 54.7 16.5 69.6 39.5-35 30.1-80.4 48.4-130.1 48.4zm162.7-84.1c-24.4-31.4-62.1-51.9-105.1-51.9-10.2 0-26 9.6-57.6 9.6-31.5 0-47.4-9.6-57.6-9.6-42.9 0-80.6 20.5-105.1 51.9C61.9 339.2 48 299.2 48 256c0-110.3 89.7-200 200-200s200 89.7 200 200c0 43.2-13.9 83.2-37.3 115.9z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t\t\t\tWan Nur Irisha\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-f57804b elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/2024\/12\/10\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>Disember 10, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-7de0a2d elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-clock\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm0 448c-110.5 0-200-89.5-200-200S145.5 56 256 56s200 89.5 200 200-89.5 200-200 200zm61.8-104.4l-84.9-61.7c-3.1-2.3-4.9-5.9-4.9-9.7V116c0-6.6 5.4-12 12-12h32c6.6 0 12 5.4 12 12v141.7l66.8 48.6c5.4 3.9 6.5 11.4 2.6 16.8L334.6 349c-3.9 5.3-11.4 6.5-16.8 2.6z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-time\">\n\t\t\t\t\t\t\t\t\t\t<time>12:00 am<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2794fb7d elementor-widget elementor-widget-text-editor\" data-id=\"2794fb7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"wp-block-group\">\n<p>Tidur adalah salah satu cara berehat secara fizikal dan mental yang sangat penting bagi semua orang. Namun, bagi individu dewasa yang mempunyai ADHD, tidur seringkali menjadi cabaran yang sukar untuk mereka fahami sebabnya. Hubungan antara ADHD dan tidur sering disalaherti terutama dalam kalangan individu dewasa. Akibatnya, ramai individu dewasa dengan ADHD menghadapi kesukaran untuk tidur dan mendapatkan rehat yang mencukupi.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Menurut kajian, sebanyak 60% individu dewasa yang mempunyai ADHD mempunyai masalah tidur, dan 36% daripada mereka mempunyai masalah delayed sleep phase syndrome (DPSP). Individu dengan ADHD cenderung mempunyai kebarangkalian yang lebih tinggi untuk mengalami kitaran tidur yang lebih pendek, kesukaran untuk tidur dan kekal tidur, serta mempunyai risiko yang lebih tinggi untuk mempunyai masalah tidur seperti insomnia (<em>sleep disorder<\/em>) atau terdedah kepada <em>delayed sleep phase syndrome<\/em> berbanding individu tanpa ADHD.<\/p>\n<!-- \/wp:paragraph --><\/div>\n<p style=\"font-family: Helvetica, sans-serif;\"><!-- \/wp:group --><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Memahami Tidur Yang Memberi Kesan Kepada Masalah Kesihatan Yang Lain<\/h2>\n<p style=\"font-family: Helvetica, sans-serif;\"><!-- \/wp:heading --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/p>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Sebelum memahami kenapa ADHD dewasa mempunyai masalah tidur, kita harus sedar bahawa masalah tidur secara umum boleh memberi kesan terhadap tingkah laku dan menimbulkan masalah kesihatan pada semua individu.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Mempunyai masalah tidur bagi individu dewasa dengan ADHD dan individu dewasa tanpa ADHD boleh membawa kesan kepada:<\/p>\n<!-- \/wp:paragraph --><!-- wp:list {\"ordered\":true} -->\n<ol class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Pemanduan kereta atau motosikal yang lebih berbahaya<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Penurunan tahap aktiviti fizikal<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Pengurangan pengambilan nutrisi dan makanan berzat akibat pola makan yang tidak seimbang dan teratur<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Peningkatan kadar obesiti bagi individu dewasa<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Peningkatan penggunaan alkohol serta penyalahgunaan bahan terlarang<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Peningkatan tingkah laku seksual yang berisiko<\/li>\n<\/ol>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2244c021 elementor-widget elementor-widget-image\" data-id=\"2244c021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"510\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/fairy-tale-1180921_1280-1024x653.png\" class=\"attachment-large size-large wp-image-3107\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/fairy-tale-1180921_1280-1024x653.png 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/fairy-tale-1180921_1280-300x191.png 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/fairy-tale-1180921_1280-768x490.png 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/fairy-tale-1180921_1280.png 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24832cd3 elementor-widget elementor-widget-text-editor\" data-id=\"24832cd3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"wp-block-heading\"><strong>Kenapa ADHD Dewasa Mempunyai Masalah Tidur?<\/strong><\/h2>\n<h3><!-- \/wp:heading --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Berdasarkan dua parameter, <span style=\"text-decoration: underline;\"><strong>a) latensi permulaan tidur dan b) kecekapan tidur<\/strong><\/span>, orang dewasa dengan ADHD dan tanpa ADHD menunjukkan perbezaan yang ketara dalam masalah tidur. Masalah tidur dalam kalangan orang dewasa dengan ADHD cenderung bersifat subjektif. Seperti yang dinyatakan sebelum ini, mereka lebih terdedah mempunyai gangguan tidur dan masalah seperti insomnia.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Memahami mengapa individu dengan ADHD mempunyai masalah tidur adalah penting kerana ia membantu mereka untuk kekal berfungsi di waktu siang serta membantu untuk meregulasi fokus, emosi dan mood. Kekerapan mengalami masalah tidur juga akan mengganggu fungsi sosial dan boleh menyebabkan keresahan dalam kalangan ADHD dewasa. Antara sebab mengapa individu dengan ADHD mengalami masalah tidur adalah:<\/p>\n<!-- \/wp:paragraph --><\/div>\n<h3><!-- \/wp:group --><!-- wp:list --><\/h3>\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong><em>Racing Thoughts<\/em> (Pemikiran yang laju)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<h3><!-- \/wp:list --><!-- wp:quote --><\/h3>\n<blockquote class=\"wp-block-quote\"><!-- wp:paragraph -->\n<p>Otak individu yang mempunyai ADHD berfungsi seperti enjin kereta yang sentiasa berjalan tanpa henti. Banyak orang dewasa yang mempunyai ADHD mengalami <em>racing thoughts, <\/em>iaitu pemikiran yang laju dan berpusu-pusu bila mereka cuba untuk tidur. Mereka mungkin berfikir tentang apa yang mereka risaukan, rutin seharian \u2014 sama ada\u00a0 terdapat perubahan dalam rutin pada hari tersebut, atau idea-idea yang rawak. Mereka mempunyai <em>racing thoughts <\/em>kerana kesukaran mengawal perhatian, ketidakstabilan <em>neurotransmitter<\/em> dan beban stimulasi pemikiran yang berlebihan sehingga menyebabkan mereka sukar untuk tidur.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Hiperaktiviti ADHD bagi individu dewasa tidak selalu dimanifestasikan secara fizikal, ia juga cenderung kepada aspek mental! Secara analoginya, bagi mereka, baring di katil ibarat terperangkap di dalam kesesakan lalu lintas \u2014 tiada jalan keluar yang mudah dan cepat dari masalah tersebut.<\/p>\n<!-- \/wp:paragraph --><\/blockquote>\n<h3><!-- \/wp:quote --><!-- wp:list --><\/h3>\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Hiperfokus Pada Waktu Malam<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<h3><!-- \/wp:list --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Hiperfokus adalah salah satu ciri umum bagi individu yang mempunyai ADHD. Pernahkah anda terlalu asyik menonton drama atau filem tanpa menyedari jam sudah menunjukkan pukul 3 pagi? Atau, pernahkah anda melakukan hobi seperti menyelesaikan <em>jigsaw puzzle <\/em>atau memasang LEGO dan kemudian menyedari bahawa hari telah larut malam dan jam sudah menunjukkan anda telah melepasi waktu tidur yang sewajarnya?<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Hiperfokus adalah satu bentuk perhatian yang automatik dimana individu memberi tumpuan sepenuhnya kepada aktiviti yang mereka anggap menarik. Bagi individu yang mempunyai ADHD, hiperfokus boleh menjadi sebuah perangkap perhatian<em>. <\/em>Anda akan terperangkap dalam gelembung perhatian (<em>attention bubble) <\/em>dan memberi tumpuan yang penuh kepada sesuatu aktiviti, terutamanya pada waktu malam.<\/p>\n<!-- \/wp:paragraph --><\/div>\n<h3><!-- \/wp:group --><!-- wp:quote --><\/h3>\n<blockquote class=\"wp-block-quote\"><!-- wp:group {\"layout\":{\"type\":\"flex\",\"orientation\":\"vertical\",\"justifyContent\":\"center\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><strong>Delayed Sleep Phase Syndrome (DSPS)<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Berikutan individu dengan ADHD mengalami hiperfokus pada waktu malam, mereka sering dikaitkan dengan masalah <em>Delayed Sleep Phase Syndrome. <\/em>Ia adalah keadaan yang menyebabkan individu dengan ADHD sukar mengawal badan mereka untuk tidur atau bangun pada waktu yang telah ditetapkan.<\/p>\n<!-- \/wp:paragraph --><\/div>\n<!-- \/wp:group --><\/div>\n<!-- \/wp:group --><\/blockquote>\n<h3><!-- \/wp:quote --><!-- wp:list --><\/h3>\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Kegelisahan (<em>Restlessness<\/em>) Sewaktu Tidur<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<h3><!-- \/wp:list --><!-- wp:paragraph --><\/h3>\n<p>Walaupun telah tertidur, individu dewasa dengan ADHD mungkin akan sering mengubah posisi badan dari satu sisi ke sisi yang lain sepanjang malam di atas katil. Ia menunjukkan bahawa tidur mereka sebenarnya tidak nyenyak. ADHD seringkali dikaitkan dengan Sindrom Kaki Gelisah (<em>Restless Leg Syndrome) <\/em>dan masalah lain yang menyebabkan tidur individu dewasa dengan ADHD tidak nyenyak dan tidak berkualiti.<\/p>\n<h3><!-- \/wp:paragraph --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><strong>Sindrom Kaki Gelisah &#8211; Restless Leg Syndrome (RLS)<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Menurut kajian, hampir 20-33% individu dewasa dengan ADHD mempunyai sindrom kaki resah (RLS) atau dipanggil <em>Restless Leg Syndrome<\/em>. Mereka yang mempunyai RLS kebiasaannya akan merasakan sengal-sengal di bahagian kaki sehingga menyebabkan kesukaran atau gangguan ketika tidur. Individu dengan ADHD menghabiskan lebih banyak masa dalam tidur ringan berbanding tidur yang nyenyak disebabkan oleh RLS.<\/p>\n<!-- \/wp:paragraph --><\/div>\n<!-- \/wp:group --><\/div>\n<h3><!-- \/wp:group --><!-- wp:list --><\/h3>\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Keletihan Pada Waktu Siang dan Simptom ADHD<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<h3><!-- \/wp:list --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Kekurangan tidur boleh menyebabkan keletihan pada waktu siang dan meningkatkan simptom ADHD yang lebih teruk. Keletihan pada siang hari menyebabkan individu dewasa dengan ADHD mengalami kesukaran yang lebih besar untuk menumpukan perhatian, mengurus emosi (cenderung untuk berasa marah dan sebagainya), serta sukar mengawal tingkah laku impulsif.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p><br \/>Kadangkala, disebabkan oleh keletihan pada waktu siang dan peningkatan simptom ADHD yang berpunca dari kekurangan tidur dan rehat, simptom ini disalah anggap sebagai gangguan mood (<em>mood disorder<\/em>). Masalah kekurangan tidur dan rehat juga boleh memberi kesan kepada orang di sekeliling individu dewasa dengan ADHD, terutama bagi mereka yang bekerja. Individu dewasa dengan ADHD mungkin sering lewat ke tempat kerja, mempunyai kesukaran untuk memberi tumpuan dalam perbincangan, dan sebagainya.<\/p>\n<!-- \/wp:paragraph --><\/div>\n<h3><!-- \/wp:group --><!-- wp:heading --><\/h3>\n<h2 class=\"wp-block-heading\"><strong>Strategi Tidur <em>ADHD-Friendly<\/em><\/strong><\/h2>\n<h3><!-- \/wp:heading --><!-- wp:paragraph --><\/h3>\n<p><strong>Jadual Tidur yang Konsiste<\/strong>n<\/p>\n<h3><!-- \/wp:paragraph --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Otak individu dengan ADHD berkembang dengan baik apabila terdapat struktur dalam rutin harian mereka. Sebagai contoh, waktu tidur yang teratur dapat melatih tubuh menjangkakan rehat pada waktu yang konsisten. Ritma sirkadian (c<em>ircadian rhythm), <\/em>atau dikenali sebagai jam dalaman semula jadi dalam tubuh manusia, memerlukan isyarat bila waktunya untuk bangun dan bila waktunya untuk tidur. Sangat penting untuk kita mengatur ritma sirkadian ini agar tubuh dapat berfungsi dengan baik.\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Tetapkan jam penggera untuk waktu tidur, dan waktu bangun tidur. Ikuti jadual dan waktu yang ditetapkan oleh penggera ini walaupun pada hujung minggu.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Jadikan waktu tidur dan waktu bangun tidur sebagai satu misi yang perlu diselesaikan. Sebagai contoh, setiap kali penggera berbunyi menandakan anda perlu bangun, anda perlu mengambil satu objek. Tip yang paling berkesan ialah dengan meletakkan objek tersebut jauh daripada katil anda.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Elakkan tidur pada siang hari, atau tidur sebentar, terutamanya dalam tempoh 4 jam sebelum tidur malam. Kunci utama di sini adalah untuk kekal konsisten dengan jadual tidur yang telah ditetapkan.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><!-- wp:paragraph -->\n<p><strong>Rutin Tidur Yang Positif<\/strong><\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Sekiranya anda mengalami kesukaran untuk tidur, anda boleh cuba untuk merancang rutin tidur yang positif. Perancangan rutin tidur yang positif adalah untuk memberitahu badan anda bahawa masa untuk tidur sudah semakin hampir.\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Kekalkan kualiti tidur (<em>sleep hygiene) <\/em>yang tinggi. Bersihkan badan anda sebelum tidur.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Pastikan tempat tidur berada dalam keadaan yang bersih dan bebas daripada perkara yang mengingatkan anda kepada pekerjaan atau hal yang terjadi pada waktu siang.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Penggunaan penutup mata (<em>sleep mask) <\/em>atau langsir penghalang cahaya (<em>black out curtain) <\/em>dapat membantu menghalang pencahayaan.<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Lakukan aktiviti yang tidak memerlukan tenaga yang banyak sebelum tidur seperti membaca buku atau mendengar <em>podcast.<\/em> Mendengar <em>white <\/em>noise juga boleh membantu anda untuk tidur.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div>\n<h3><!-- \/wp:group --><!-- wp:paragraph --><\/h3>\n<p><strong>Pengurangan Screen Time Sebelum Tidur<\/strong><\/p>\n<h3><!-- \/wp:paragraph --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Adakah anda tahu yang lampu biru (blue light) boleh menghalang pengeluaran hormon sehingga membuatkan anda kekal bertenaga dan berjaga, walaupun anda sepatutnya berehat dan tidur?<\/p>\n<!-- \/wp:paragraph --><!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>2 jam sebelum tidur adalah masa yang paling tepat untuk berhenti melakukan kerja. Sila matikan <em>laptop<\/em> dan telefon anda!<\/li>\n<!-- \/wp:list-item --><!-- wp:list-item -->\n<li>Bila anda dapat memisahkan kerja daripada kehidupan peribadi, dengan mengurangkan <em>screen time<\/em>, anda dapat menghindari stress yang telah anda lalui pada waktu siang.<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list --><\/div>\n<h3><!-- \/wp:group --><!-- wp:paragraph --><\/h3>\n<p><strong>Ubat ADHD dan Perangsang Bantuan<\/strong><\/p>\n<h3><!-- \/wp:paragraph --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h3>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Adakah anda tahu bahawa pengambilan ubat ADHD dan perangsang bantuan (<em>aids stimulant<\/em>) dapat membantu individu dewasa dengan ADHD mengatasi masalah tidur dan mendapatkan rehat yang secukupnya? Bagaimana pengambilan ubat dan perangsang bantuan tersebut dapat membantu?<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p><strong>Perangsang:<\/strong> Kajian menunjukkan bahawa penggunaan perangsang untuk rawatan ADHD boleh membantu individu tidur dengan menumpukan perhatian kepada simptom ADHD yang sering menjadi punca masalah tidur. Bergantung kepada individu, masa pengambilan dan dos pengambilan perangsang bantuan boleh memberi impak kepada kualiti tidur (contohnya, jika perangsang diambil terlalu lewat).\u00a0<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p><strong>Melatonin:<\/strong> Hormon ini dihasilkan secara semula jadi oleh otak dan bertindak sebagai isyarat kepada otak tentang waktu tidur. Bincang dengan doktor anda mengenai hormon ini dan pertimbangkan sama ada pengambilan suplemen atau ubat ADHD sesuai dan boleh membantu anda.<\/p>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26802cc3 elementor-widget elementor-widget-image\" data-id=\"26802cc3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/bed-4416515_1280-1024x683.jpg\" class=\"attachment-large size-large wp-image-3108\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/bed-4416515_1280-1024x683.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/bed-4416515_1280-300x200.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/bed-4416515_1280-768x512.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2024\/12\/bed-4416515_1280.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5313ad4c elementor-widget elementor-widget-text-editor\" data-id=\"5313ad4c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 class=\"wp-block-heading\"><strong>Tidur Bukan Sesuatu Yang Mustahil<\/strong><\/h2>\n<h2><!-- \/wp:heading --><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} --><\/h2>\n<div class=\"wp-block-group\"><!-- wp:paragraph -->\n<p>Mendapatkan tidur yang cukup bukanlah sesuatu yang mustahil walaupun ianya adalah suatu perjuangan yang sukar bagi individu dewasa yang mempunyai ADHD. Bermula dengan langkah yang kecil &#8211; satu perubahan akan membawa kepada perubahan kedua. Ingat, otak anda adalah unik dan tidak sama seperti individu dewasa tanpa ADHD. Apa yang berkesan untuk orang lain tidak semestinya berkesan untuk anda. Kuncinya adalah untuk kekal mencuba dengan konsisten.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Melakukan sesuatu perubahan pada pola tidur anda bukanlah mengenai mengubah diri anda. Sebaliknya, ia adalah salah satu cara untuk memberikan sokongan kepada otak ADHD yang kompleks, kreatif dan unik!<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p>Jadi malam ini, ambil langkah untuk memperbaiki tidur anda. Matikan telefon anda dan, tutup <em>laptop <\/em>lebih awal.<\/p>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<p><em>Sweet dreams <\/em>ADHDers &#8211; anda layak untuk mendapatkan tidur yang secukupnya!<\/p>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-517335f6 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"517335f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd66c3d elementor-widget elementor-widget-text-editor\" data-id=\"fd66c3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Rujukan:<\/h2>\n<ol>\n<li><a href=\"https:\/\/www.berkshirehealthcare.nhs.uk\/media\/109514310\/7-adhd-guide-sleep.pdf\" data-type=\"link\" data-id=\"https:\/\/www.berkshirehealthcare.nhs.uk\/media\/109514310\/7-adhd-guide-sleep.pdf\">ADHD and Sleep &#8211; Berkshire Healthcare<\/a><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/add-adhd\/adult-adhd-and-sleep-problems\" data-type=\"link\" data-id=\"https:\/\/www.webmd.com\/add-adhd\/adult-adhd-and-sleep-problems\">Adult ADHD and Sleep Problems &#8211; WEBMD<\/a><\/li>\n<li><a href=\"https:\/\/www.sleepfoundation.org\/mental-health\/adhd-and-sleep\" data-type=\"link\" data-id=\"https:\/\/www.sleepfoundation.org\/mental-health\/adhd-and-sleep\">ADHD and Sleep Problems: How Are They Related? &#8211; Sleep Foundation<\/a><\/li>\n<li>Becker, S. P. (2020). ADHD and sleep: Recent advances and future directions. Sleep &amp; Psychopathology, 34, 50\u201356. <a href=\"https:\/\/doi.org\/10.1016\/j.copsyc.2019.09.006\">https:\/\/doi.org\/10.1016\/j.copsyc.2019.09.006<\/a><\/li>\n<li><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14295-delayed-sleep-phase-syndrome-dsps\" data-type=\"link\" data-id=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14295-delayed-sleep-phase-syndrome-dsps\">Delayed Sleep Phase Syndrome &#8211; Cleveland Clinic<\/a><\/li>\n<li>Hvolby A. (2015). Associations of sleep disturbance with ADHD: implications for treatment. Attention deficit and hyperactivity disorders, 7(1), 1\u201318. <a href=\"https:\/\/doi.org\/10.1007\/s12402-014-0151-0\">https:\/\/doi.org\/10.1007\/s12402-014-0151-0<\/a><\/li>\n<li>Larsson, I., Aili, K., L\u00f6nn, M., Svedberg, P., Nygren, J. M., Ivarsson, A., &amp; Johansson, P. (2023). Sleep interventions for children with attention deficit hyperactivity disorder (ADHD): A systematic literature review. <em>Sleep Medicine<\/em>, <em>102<\/em>, 64\u201375. <a href=\"https:\/\/doi.org\/10.1016\/j.sleep.2022.12.021\">https:\/\/doi.org\/10.1016\/j.sleep.2022.12.021<\/a><\/li>\n<li>Martz, E., Bertschy, G., Kraemer, C., Weibel, S., &amp; Weiner, L. (2021). Beyond motor hyperactivity: Racing thoughts are an integral symptom of adult attention deficit hyperactivity disorder. Psychiatry Research, 301, 113988. <a href=\"https:\/\/doi.org\/10.1016\/j.psychres.2021.113988\">https:\/\/doi.org\/10.1016\/j.psychres.2021.113988<\/a><\/li>\n<li>Owens J. A. (2009). A clinical overview of sleep and attention-deficit\/hyperactivity disorder in children and adolescents. Journal of the Canadian Academy of Child and Adolescent Psychiatry = Journal de l&#8217;Academie canadienne de psychiatrie de l&#8217;enfant et de l&#8217;adolescent, 18(2), 92\u2013102.<\/li>\n<li>Wajszilber, D., Santiseban, J. A., &amp; Gruber, R. (2018). Sleep disorders in patients with ADHD: impact and management challenges. Nature and science of sleep, 10, 453\u2013480. <a href=\"https:\/\/doi.org\/10.2147\/NSS.S163074\">https:\/\/doi.org\/10.2147\/NSS.S163074<\/a><\/li>\n<li><a href=\"https:\/\/health.clevelandclinic.org\/hyperfocus-and-adhd\" data-type=\"link\" data-id=\"https:\/\/health.clevelandclinic.org\/hyperfocus-and-adhd\">Understanding Hyperfocus and ADHD &#8211; Cleveland Clinic<\/a><\/li>\n<li>van der Ham, M., Bijlenga, D., B\u00f6hmer, M., Beekman, A. T. F., &amp; Kooij, S. (2024). Sleep Problems in Adults With ADHD: Prevalences and Their Relationship With Psychiatric Comorbidity. Journal of attention disorders, 28(13), 1642\u20131652. <a href=\"https:\/\/doi.org\/10.1177\/10870547241284477\">https:\/\/doi.org\/10.1177\/10870547241284477<\/a><\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7a740fe e-con-full e-flex e-con e-child\" data-id=\"7a740fe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2711cd6d elementor-widget elementor-widget-search\" data-id=\"2711cd6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;submit_trigger&quot;:&quot;click_submit&quot;,&quot;pagination_type_options&quot;:&quot;none&quot;}\" data-widget_type=\"search.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search class=\"e-search hidden\" role=\"search\">\n\t\t\t<form class=\"e-search-form\" action=\"https:\/\/mindainklusif.my\/my\/\" method=\"get\" 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elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-card-shadow-yes elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"2e71e874\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;1&quot;,&quot;cards_columns_tablet&quot;:&quot;1&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-8160 post type-post status-publish format-standard has-post-thumbnail hentry category-adhd category-tips\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/mindainklusif.my\/my\/kenapa-suruh-makan-je-kangkung-tu-tidak-berkesan-buat-individu-adhd\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"300\" height=\"240\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-300x240.jpg\" class=\"attachment-medium size-medium wp-image-8161\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-300x240.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-1024x819.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-768x614.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-1536x1229.jpg 1536w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-2048x1638.jpg 2048w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-15x12.jpg 15w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-tamba09-37107006-600x480.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">ADHD<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/kenapa-suruh-makan-je-kangkung-tu-tidak-berkesan-buat-individu-adhd\/\" >\n\t\t\t\tKenapa Suruh \u201cMakan Je Kangkung Tu\u201d Tidak Berkesan buat Individu ADHD\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/kenapa-suruh-makan-je-kangkung-tu-tidak-berkesan-buat-individu-adhd\/\" aria-label=\"Read more about Kenapa Suruh \u201cMakan Je Kangkung Tu\u201d Tidak Berkesan buat Individu ADHD\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t23 April, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-8077 post type-post status-publish format-standard has-post-thumbnail hentry category-tips tag-pengurusan-adhd\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/mindainklusif.my\/my\/tip-pengurusan-sindrom-pengunduran-kognitif-cds-untuk-adhd\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-300x200.jpg\" class=\"attachment-medium size-medium wp-image-8079\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-300x200.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-1024x683.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-768x512.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-1536x1025.jpg 1536w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-2048x1366.jpg 2048w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-18x12.jpg 18w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-mikhail-nilov-8653550-1-600x400.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Tips Pengurusan<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/tip-pengurusan-sindrom-pengunduran-kognitif-cds-untuk-adhd\/\" >\n\t\t\t\tTip Pengurusan Sindrom Pengunduran Kognitif (CDS) untuk ADHD\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/tip-pengurusan-sindrom-pengunduran-kognitif-cds-untuk-adhd\/\" aria-label=\"Read more about Tip Pengurusan Sindrom Pengunduran Kognitif (CDS) untuk ADHD\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t16 April, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-8056 post type-post status-publish format-standard has-post-thumbnail hentry category-adhd tag-adhd tag-pendidikan-adhd tag-tentang-adhd\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/mindainklusif.my\/my\/sindrom-pengunduran-kognitif-cds-dan-kesan-terhadap-pengalaman-adhd\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-300x200.jpg\" class=\"attachment-medium size-medium wp-image-8058\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-300x200.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-1024x683.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-768x512.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-1536x1024.jpg 1536w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-2048x1365.jpg 2048w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-18x12.jpg 18w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/04\/pexels-gabby-k-7352811-600x400.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">ADHD<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/sindrom-pengunduran-kognitif-cds-dan-kesan-terhadap-pengalaman-adhd\/\" >\n\t\t\t\tSindrom Pengunduran Kognitif (CDS) dan Kesan Terhadap Pengalaman ADHD\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/sindrom-pengunduran-kognitif-cds-dan-kesan-terhadap-pengalaman-adhd\/\" aria-label=\"Read more about Sindrom Pengunduran Kognitif (CDS) dan Kesan Terhadap Pengalaman ADHD\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t11 April, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-7976 post type-post status-publish format-standard hentry category-uncategorized tag-test\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/screening-summit26\/\" >\n\t\t\t\tAdult ADHD Screening Test\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/screening-summit26\/\" aria-label=\"Read more about Adult ADHD Screening Test\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t3 April, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-7923 post type-post status-publish format-standard has-post-thumbnail hentry category-adhd category-tips tag-pendidikan-adhd tag-pengurusan-adhd\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-self-compassion-untuk-diri-adhd\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"169\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-300x169.jpg\" class=\"attachment-medium size-medium wp-image-7925\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-300x169.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-1024x577.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-768x433.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-1536x866.jpg 1536w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-2048x1155.jpg 2048w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-18x10.jpg 18w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-tima-miroshnichenko-5662853-600x338.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">ADHD<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-self-compassion-untuk-diri-adhd\/\" >\n\t\t\t\tPenjagaan Otak ADHD: Self-Compassion untuk Diri ADHD\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-self-compassion-untuk-diri-adhd\/\" aria-label=\"Read more about Penjagaan Otak ADHD: Self-Compassion untuk Diri ADHD\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t31 Mac, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-7551 post type-post status-publish format-standard has-post-thumbnail hentry category-tips tag-pendidikan-adhd tag-pengurusan-adhd\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-melalui-hubungan-sosial\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-300x200.jpg\" class=\"attachment-medium size-medium wp-image-7553\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-300x200.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-1024x683.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-768x512.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-1536x1024.jpg 1536w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-2048x1365.jpg 2048w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-18x12.jpg 18w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-allan-mas-5368941-600x400.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">Tips Pengurusan<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-melalui-hubungan-sosial\/\" >\n\t\t\t\tPenjagaan Otak ADHD: Melalui Hubungan Sosial\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-melalui-hubungan-sosial\/\" aria-label=\"Read more about Penjagaan Otak ADHD: Melalui Hubungan Sosial\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t19 Mac, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-6928 post type-post status-publish format-standard has-post-thumbnail hentry category-adhd tag-pendidikan-adhd\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-penjagaan-melalui-diet-nutrien-dan-penjagaan-diri\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-300x200.jpg\" class=\"attachment-medium size-medium wp-image-6930\" alt=\"\" srcset=\"https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-300x200.jpg 300w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-1024x683.jpg 1024w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-768x512.jpg 768w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-1536x1024.jpg 1536w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-2048x1365.jpg 2048w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-18x12.jpg 18w, https:\/\/mindainklusif.my\/wp-content\/uploads\/2026\/03\/pexels-jenna-hamra-248942-1305063-600x400.jpg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__badge\">ADHD<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-penjagaan-melalui-diet-nutrien-dan-penjagaan-diri\/\" >\n\t\t\t\tPenjagaan Otak ADHD: Penjagaan Melalui Diet, Nutrien dan Penjagaan Diri\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/mindainklusif.my\/my\/penjagaan-otak-adhd-penjagaan-melalui-diet-nutrien-dan-penjagaan-diri\/\" aria-label=\"Read more about Penjagaan Otak ADHD: Penjagaan Melalui Diet, Nutrien dan Penjagaan Diri\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t13 Mac, 2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tTiada Ulasan\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>ADHD dan Tidur: Kenapa Rehat<\/p>","protected":false},"author":10,"featured_media":2136,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"iawp_total_views":57,"footnotes":""},"categories":[25,28],"tags":[20,21],"class_list":["post-2049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd","category-kesihatan-mental","tag-pendidikan-adhd","tag-pendidikan-psikologi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>ADHD dan Tidur: Kenapa Rehat Tidak Datang 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