Strategies for managing sleep issues related to ADHD: Insights and recommendations

Strategies for managing sleep issues related to ADHD: Insights and recommendations

Denver (dpa/tmn) - Poor sleep is a common issue for people with Attention Deficit Hyperactivity Disorder (ADHD). The constant mental and physical restlessness of ADHD disrupts sleep patterns, writes US psychiatrist William Dodson on the specialist portal Additude. This constant fatigue can in turn make other symptoms worse. But why does this happen, and what can be done about it?

Active Brains on Overdrive

Many ADHD brains are particularly active - even when it's time to rest. This is largely because the brain simply doesn't want to switch off, leaving people unable to sleep at night, according to Dodson, who has specialized in ADHD in adults for 25 years.

And when they finally do fall asleep, their sleep is often turbulent, leading to feelings of exhaustion instead of being refreshed upon waking. Many experience unusually deep sleep in the mornings, with extreme resistance to waking up.

Why is this? Dodson suggests two possible explanations: "The most simple explanation is that sleep disturbances are directly related to ADHD itself." Another possibility: People with ADHD have a different sense of time, where there is only "now" and "not now." The internal clock of neurotypical individuals seems to be lacking in this group.

Poor sleep can even worsen ADHD symptoms like concentration, patience, and impulse control. So, what can be done?

Sleeping Soundly with ADHD

The most effective approach, according to Dodson, is improving sleep hygiene - that is, all the conditions that promote healthy sleep. He recommends following these tips to get started:

1. Reserve the bed only for sleeping or intimate activities.
2. Set (and stick to) a consistent bedtime routine and sleep schedule.
3. Avoid taking naps during the day.

Two additional aspects of good sleep hygiene are particularly important for ADHD individuals:

1. Make sleep a priority - even if it's tough. Many people with ADHD are highly productive and creative in the evenings. However, this often clashes with work and family obligations, which can be even harder to manage due to sleep deprivation.
2. Limit or avoid caffeine late in the day. Caffeine can cause an already active ADHD brain to become even more active and awake. It also has a mild diuretic effect that can disrupt sleep through frequent nighttime bathroom trips.

Outdoor activities and exercise can also improve sleep quality.

Additional strategies that can help include establishing a calming pre-sleep routine, modifying the sensory environment (e.g., dim lighting, reduced visual distractions, white or brown noise machines), and engaging in regular daytime physical activity.

For some individuals, professional support such as psychotherapy or medication management may be necessary.

Latest News from Hamm

• Child Involved in Accident in Hamm
• Hamm Opens First Ground Learning Trail in NRW
• Start Chance Program: More Schools in Hamm Benefit

Stay up-to-date with all Hamm news here

Enrichment Insights:

Improving sleep in individuals with ADHD necessitates a focus on addressing sleep disturbances associated with the condition and enhancing the overall quality of sleep, focusing on the following areas:

• Establishing and maintaining a consistent bedtime routine: This regulatory approach helps the body adapt to bedtime and fall asleep more easily.
• Reducing screen time before bed: Exposure to blue light from devices such as phones, TVs, or computers can hinder melatonin production, thereby delaying sleep onset.
• Using the bed only for sleep and intimacy: This helps condition the brain to associate the bed with sleep.
• Avoiding caffeine late in the day: This reduces the stimulant effects that can disrupt falling asleep.
• Limiting or avoiding daytime naps: This approach can improve nighttime sleep quality, as napping can reduce sleep pressure.
• Creating a cool, dark, and quiet sleep environment: This approach fosters comfort and promotes sleep initiation and maintenance.
• Addressing sleep procrastination: This often involves setting firm limits on evening activities and establishing calming pre-sleep routines to minimize the need for stimulating tasks before bedtime.
• Sensory and environmental modifications: For children with ADHD, modifying the sensory environment through aspects like dim lighting, reduced visual distractions, and white noise machines can support sleep.
• Incorporating physical exercise: Regular exercise can help reduce restlessness, improve executive function, and promote better sleep patterns.
• Medical and psychotherapeutic interventions: In some cases, clinical intervention may be necessary, such as psychotherapy focused on behavioral sleep interventions or the careful use of central nervous system stimulants under medical supervision.

People with Attention Deficit Hyperactivity Disorder (ADHD) often struggle to sleep due to the constant mental and physical restlessness associated with the condition. However, sleep hygiene practices such as reserving the bed only for sleeping or intimate activities, setting and sticking to a consistent bedtime routine, and avoiding caffeine late in the day can help improve sleep quality for individuals with ADHD. Additionally, outdoor activities, exercise, and sensory modifications in the sleep environment may also be beneficial.

Read also: