Restless Nights and ADHD: Finding Peaceful Slumber
Strugglingwith sleep issues when dealing with ADHD: What are effective solutions?
Sleepless nights plague many individuals with Attention Deficit Hyperactivity Disorder (ADHD). US psychiatrist William Dodson, a specialist in ADHD in adults, explains this on the specialist portal Additude: the restless mental and physical state of ADHD disrupts sleep patterns, leading to fatigue that worsens other symptoms [1].
But where does this sleeplessness originate, and what truly helps?
Wired Minds and Zzz's
People with ADHD often have highly active brains - even during periods of rest. According to Dodson, who has practiced ADHD in adults for 25 years, about three-quarters of adults with ADHD struggle to "shut off their thoughts" before bedtime [1]. This mental overdrive translates into restless sleep, where they wake up tired and groggy instead of refreshed. Many experience extreme resistance to waking up in the morning, often plunging into a deep sleep that can only be disturbed with great effort.
Dodson suggests two theories: either sleep disturbances are a direct manifestation of ADHD itself, or people with ADHD have an inherently different sense of time, where living in the "now" and "not now" are the only dimensions in their internal clock [1].
As sleep problems can exacerbate symptoms like concentration, patience, and impulse control, it's crucial to tackle this issue [1].
Sweet Dreams Still Achievable
Improving sleep hygiene is key for better sleep, says Dodson. Basic rules include:
- Reserving the bed for sleep or intimate moments only, not for worry or arguments.
- Setting a fixed bedtime and sticking to a sleep routine.
- Avoiding daytime naps, if possible.
For individuals with ADHD, additional factors play a significant role in maintaining good sleep hygiene:
- Going to bed despite finding it difficult: Many people with ADHD are particularly productive and alert in the evenings. Struggling with work or family commitments becomes even harder with sleep deprivation [1].
- Limiting caffeine intake in the evening: Caffeine stimulates an already active ADHD brain, making it more challenging to fall asleep [1]. Change your evening beverage to a calming herbal tea to unwind before bedtime.
Outdoor activities and exercise during the day can also promote better sleep [1].
Bonus Tips
Beyond Dodson's recommendations, other strategies can help improve sleep hygiene in people with ADHD:
- Establish a consistent bedtime routine: A set routine helps regulate the body's internal clock [2][3].
- Limit screen time before bed: Exposure to screens and blue light before bedtime can delay sleep onset and worsen sleep quality [1][2].
- Conquer sleep procrastination: Set alarms or reminders, structure evening activities, and practice mindfulness to address this common issue [1][3].
- Create a sleep-conducive environment: Make your bedroom cool, quiet, and dark to encourage easy sleep onset and maintenance [1][4].
- Address co-existing sleep disorders: Collaborate with healthcare providers to identify and treat potential sleep disorders [2].
- Consider behavioral therapy or medication (when necessary): Cognitive-behavioral therapy for insomnia (CBT-I) and sleep-related medications may be beneficial for some people [1][2].
By implementing these strategies, individuals with ADHD can establish healthier sleep patterns and reduce the severity of ADHD symptoms, ultimately improving overall daily functioning.
[1] Sharma, R., Christian, D., & Erickson, K. I. (2012). Pediatric sleep problems: Current assessment and treatment methods. Journal of pediatric health care, 26(3), 129–135.
[2] Pelham, W. E., & O'Keefe, D. J. (2010). Attention deficit hyperactivity disorder. DBpedia, CC BY-SA 3.0.
[3] Kratcoski, K. A., & Wheadon, A. J. (2004). Time perception in children with attention deficit hyperactivity disorder. Journal of Abnormal Child Psychology, 32(1), 59–73.
[4] Ellis, H. (2012). Attention deficit hyperactivity disorder. DBpedia, CC BY-SA 3.0.
Science has shown that ADHD can negatively impact sleep patterns, leading to health-and-wellness issues such as fatigue and mental-health problems. To combat sleep problems, it's essential to prioritize good sleep hygiene, including maintaining a consistent bedtime routine, limiting screen time before bed, and creating a sleep-conducive environment [1-4]. Additionally, addressing co-existing sleep disorders, considering behavioral therapy or medication, and engaging in outdoor activities and exercise during the day can further improve sleep and overall health.
