ADHD and Sleep: How to Improve Your Rest
Everybody struggles with sleep now and then. For those with ADHD, however, sleep disturbances are extremely common, and can exacerbate the symptoms of ADHD. This often leads to a cycle of bad sleep —> worse ADHD symptoms —> bad sleep and the cycle continues.
Why are sleep disturbances so common with ADHD?
First, hyperactivity doesn’t just stop when it’s time to go to bed. Things like fidgeting, restlessness, and difficulty laying still make it extremely difficult for the brain to get cues from the body that it’s time to turn off and sleep.
Racing thoughts are a hallmark symptom of ADHD and tend to intensify at night. It can be really difficult to quiet down the mind when there is nothing else to focus on other than trying to sleep. This mental restlessness often leads to anxiety, which can further interfere with sleep. Other times, the constant stream of thoughts is simply too engaging or distracting to allow for sleep to come naturally.
In addition to a restless body and mind, health conditions related to sleep are more common in those with ADHD. Conditions such as snoring, obstructive sleep apnea, and restless leg syndrome can all contribute to sleep deprivation, and the effects of them are compounded when they’re afflicting someone with ADHD.
Another reason sleep disturbances are common in the ADHD population is a condition known as delayed sleep phase syndrome. Someone with this disorder has sleep-wake cycle that is significantly delayed, making it difficult to fall asleep and wake up at socially conventional times.
How can someone with ADHD improve their sleep?
Good sleep hygiene can make a big difference. This includes:
Limiting screen time before bed
Having a completely dark bedroom
Being consistent with wake and sleep time
A low dose of melatonin can help offset delayed sleep phase syndrome. It can also help with body and mind restlessness, and strengthen the body’s cues to the brain that it’s time to sleep.
If waking up is a big struggle, setting an alarm to take your ADHD medication before your actual needed wake time for the day can be really helpful. That way, when your alarm goes off, the medication has had time to release and activate.
Lastly, it’s important to rule out possible medical reasons for sleep disturbances.
Consistent and restorative sleep is possible for individuals with ADHD, it just usually takes a bit more work and intention.