Firstly, what do sleep problems in ADHD look like? Sleep problems can occur in a number of different conditions, so it’s important to find out whether you have a specific sleep-related condition. However, typical sleep issues that occur with ADHD can look like the following:
Hyperactivity and Impulsivity:
- Restlessness and difficulty settling down before bedtime
- Inability to control impulses, leading to engaging in stimulating activities late at night
- Racing thoughts and mental stimulation that hinder relaxation
Poor Regulation of Sleep-Wake Cycles:
- Irregular sleep patterns and difficulties establishing consistent sleep routines
- Delayed sleep phase disorder, causing a natural tendency to stay awake later and struggle with waking up in the morning
- Disrupted circadian rhythm affecting the timing and quality of sleep
Cognitive and Emotional Factors:
- Overactive mind, with racing thoughts and constant mental activity, making it hard to quiet the mind for sleep
- Heightened emotional reactivity and stress levels, leading to heightened arousal and difficulty winding down
- Co-existing conditions like anxiety and depression, exacerbating sleep difficulties
Ideas for managing sleep with ADHD:
A long-term lack of restful sleep can have serious health consequences, so it’s never too late to start developing sleep habits that help you to sleep more restfully and for longer.
Sleep Hygiene and Routine:
Establishing a consistent sleep schedule, with regular bed and wake times, can be tricky at first. If you can aim to be in bed at the same time, and get out of bed at consistent times, your body will start to anticipate the rhythm, making it easier to feel tired at bedtime.
Aim to create a relaxing bedtime routine to signal the body and mind for sleep. Worrying about falling asleep rarely helps, so try to be kind to yourself as you start your routine. Ready your sleep environment by minimising noise, light, and distractions.
Stimulus Control:
Stimulating activities before bedtime, such as electronic device usage or engaging in exciting tasks or conversations can keep your mind active well beyond your anticipated sleep time.
Try creating a calm and quiet atmosphere before sleep and remove devices, if possible, from your bedroom. Some people find reading to be a way of helping their mind to stay focussed enough to avoid thinking about other things too much, and relaxed enough to become tired.
You might also like to try relaxation techniques like deep breathing, meditation, or progressive muscle relaxation to promote relaxation before bed.
Sleep Environment:
Ensure your bedroom is comfortable, cool, and dark enough to allow you to stay asleep.
– Using white noise or soothing sounds to drown out disruptive noises
– Implementing strategies to reduce sensory input and promote sensory soothing, such as weighted blankets or comfortable bedding
Addressing Comorbid Conditions:
– Treating underlying conditions like anxiety or depression that can contribute to sleep problems
– Collaborating with healthcare professionals to develop a comprehensive treatment plan that addresses both ADHD and co-existing conditions
Medication and Therapy:
– Considering the use of medication, such as stimulant or non-stimulant medications, to manage ADHD symptoms that impact sleep
– Exploring behavioral therapy options, such as cognitive-behavioral therapy for insomnia (CBT-I), to address sleep difficulties directly
It is important to note that individualized approaches and consultation with healthcare professionals are crucial for addressing sleep issues in adults with ADHD. Implementing these pragmatic strategies can significantly improve sleep quality, enhance daytime functioning, and promote overall well-being in individuals with ADHD.
