ADHD & Sleep
Hi, I'm Carla! I am a Sleep Coach and am passionate about helping 40+ women reclaim their health and control over their lives. I also have ADHD!
If you are reading this you probably know that living with ADHD brings a unique set of challenges to daily life.
Sleep is often overlooked even though it is highly impactful when it comes to managing ADHD symptoms because it plays a critical role in regulating cognitive functions, mood, and overall well-being.
Unfortunately, people with ADHD often face specific sleep challenges that can exacerbate their symptoms so, in this article, we’ll explore the sleep challenges commonly experienced by people with ADHD and provide practical tips to address these challenges for better symptom management and overall wellness.
How do ADHDers struggle with sleep?
Delayed Sleep Phase Syndrome: Individuals with ADHD often experience a phenomenon known as delayed sleep phase syndrome. This means their natural circadian rhythm is shifted, causing them to have difficulty falling asleep at a conventional bedtime leading to sleep deprivation.
Difficulty Initiating Sleep: People with ADHD often struggle with switching off their active minds at night. Racing thoughts, ideas, and worries can make it difficult to wind down and initiate sleep (in my experience this is one of the most common symptoms and I suffered with this for a very long time 🙋🏽)
Restlessness and Hyperactivity: The hyperactivity component of ADHD can lead to restlessness, even during nighttime. This can result in tossing and turning in bed, making it hard to achieve a restful sleep.
Interrupted Sleep: Individuals with ADHD may experience frequent awakenings during the night due to noise and light sensitivity. These awakenings can disrupt the sleep cycle and lead to fragmented and less restorative sleep (I am still challenged by this when I’m staying in a new environment!).
How can people with ADHD improve sleep quality?
Establish a Consistent Routine: Creating a regular sleep schedule can help regulate the circadian rhythm. Set specific times for bedtime and waking up, even on weekends. Consistency reinforces the body's internal clock, making it easier to fall asleep and wake up naturally.
Create a Relaxing Bedtime Ritual: Engage in calming activities before bed to signal to your body that it's time to wind down. This can include reading a book, practicing gentle yoga, taking a warm bath, or practicing deep breathing exercises.
Limit Screen Time Before Bed: The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Avoid screens (phones, tablets, computers) at least an hour before bedtime.
Mindfulness and Meditation: Mindfulness techniques and meditation can help individuals with ADHD manage racing thoughts and achieve a sense of calm. Incorporate these practices into your bedtime routine to prepare your mind for sleep. My go to is Yoga Nidra.
Create a Comfortable Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows to support restful sleep. Ensure that your bedroom furniture and linens are breathable.
Physical Activity: Engaging in regular physical activity during the day can help reduce restlessness and promote better sleep. However, vigorous exercise should be avoided within an hour of bedtime.
Limit Stimulants: Reduce or eliminate stimulants like caffeine and nicotine, especially in the afternoon and evening. These substances can interfere with the ability to fall asleep.
Addressing sleep challenges is an essential aspect of managing ADHD symptoms and enhancing overall wellness. By implementing these practical tips, individuals with ADHD can start to work towards establishing healthier sleep patterns that contribute to better cognitive function, mood regulation, and a higher quality of life. Remember that each person's journey is unique, so be patient and persistent in finding the strategies that work best for you.
And of course, please reach out if you’d like more help.
