If you are an ADHD person, then you might be secretly struggling with sleep issues but not be aware of it. You might have experienced a situation multiple times where you are exhausted and trying to enjoy a restful night with good sleep, but your mind is filled with racing thoughts. Most people think that ADHD only affects their personal life, professional life, and relationships. But in reality, there is also a strong link between ADHD and sleep. ADHd individuals are usually more active and focused at night and also face sleep issues. Moreover, their poor sleep can also worsen the symptoms of their ADHD.
If you want to know more about the main link between ADHD and sleep, then read this article. You will also get an idea of what the main causes are that result in the disturbance in the sleep-wake cycle of ADHD individuals and the top effective strategies to deal with them.
So read it now!
Link Between ADHD and Sleep?
A good quality of sleep is vital for the overall well-being of an individual. ADHD individuals have overactive minds as compared to other individuals, which makes it difficult for them to fall asleep quickly or shut down all operations of their minds. Even when they go to bed and try to sleep but the presence of ADHD symptoms restricts them from turning on the sleep cycle. Their restlessness, repeated occurrence of intrusive or undesired thoughts, and emotional dysregulation become an obstacle in front of their sleep.
Sleep issues are common in ADHD individuals. Some recent studies have reported that the percentage of sleep difficulty that ADHD minds experience is 25% to 85%. In addition, 50% of adults and 70% of children experience the major and most common sleep issues, which include:
- Insomnia
- Delayed sleep disorder
Moreover, if you are not getting sufficient sleep, then there is a greater probability that it can elevate the severity of the following common symptoms of ADHD, which include:
- Inattention
- Impulsivity
- Hyperactivity
- Emotional instability
ADHD & Hyperarousal
ADHD individuals usually remain in closer contact with hyperarousal states. This state comprises the faster and uncontrollable emotions and the disturbed internal state of mind. It becomes challenging for your mind to shift from a highly active state to a relaxed or calm state. So if a person moves to bed to sleep, it happens and affects the sleep-wake cycle.
What Are The Main Factors That Result In Sleep Issues in ADHD Individuals?
1. Hyperactivity
Individuals with ADHD are more hyperactive. They face difficulty in relaxation and also most often experience restlessness. These symptoms exert a negative impact on their sleep-wake cycle.
2. Cortisol and Disturbed Circadian Rhythms
Cortisol, a hormone that is linked with the body’s stress response, is higher in ADHD individuals. This dysregulation directly affects the natural circadian rhythm, and individuals find it hard to fall asleep. Their night owl lifestyle then exerts a major negative impact on each aspect of their life.
3. Elevated Sensitivity to Stimuli
ADHDers exhibit more sensitivity to environmental distractions such as light and noise, and therefore, they also face sleep issues.
4. Working night shifts
Those ADHD individuals who work on night shifts are also more prone to experience sleep issues. It’s like experiencing the chaos over already existing mental chaos.
Other Conditions That Can Also Worsen The Sleep Issues in ADHDers
Some other sleep disorders, such as anxiety, depression, sleep apnea, or restless leg syndrome, can also co-occur with ADHD and result in a rise in sleep issues.
What Is The Impact of ADHD Related Sleep Issues On Daily Life?
If the ADHD symptoms and associated sleep issues are left untreated, then it can affect:
- Personal life
- Academic performance
- Professional work
- Social life
- Relationships
All the issues are due to:
- Cognitive impairment
- Difficulty in focus or concentration
- Difficulty in memory and learning
- Emotional instability
What Are The Top Strategies For Improving Sleep With ADHD?
The following are the key strategies that can help in managing the sleep issues in ADHD individuals:
1. Practice Relaxation Techniques
If you feel that your mind keeps working even while you are in bed, then you should regularly practice relaxation techniques so you will feel mentally calm and relaxed.
The following are the main relaxation techniques that are considered useful for getting a better sleep when you have ADHD.
- Deep breathing
- Meditation
2. Consider Your Sleep Hygiene.
Before going to bed, you should also focus on and prioritize your sleep hygiene. Don’t think sleep hygiene is just about brushing your teeth; it involves practicing some healthy and fruitful activities that help in enjoying a good quality of sleep.
Some Useful Bedtime Rituals that ADHD Persons Should Follow
1. Develop a Relaxing Environment.
Your sleep area also matters a lot in good quality of your sleep. Use the black curtains in your room. Before jumping on the bed, turn off the lights or use the dim lights so excess melatonin is not produced in your body, and you experience a restful night.
2. Cut Down the Noise
Make sure that your room does not have any sources of noise. You can also use noise-reducing machines and earplugs, or find a quiet area or place to enjoy good quality sleep.
3. Develop a Specific Bedtime Routine.
Before going to bed, you should follow a specific routine to get prepared for sleep and enjoy good quality sleep. You just have to send some signals to your brain that you’ve just have to wind up your tasks and it’s time to take a rest.
- Try to take a shower for a few minutes before sleep.p
- Drink a cup of tea or hot water.
- Read any book
- Listen to any calming or spirit. ual music
- You can also benefit from aromatherapy.
4. Limit Your Screen
If you want a good quality sleep, then you should also limit your screen time. The blue light that is emitted from the screens of mobile phones or devices is not good for your sleep. It directly interferes with the functioning of the melatonin hormone, which is your sleep hormone. Therefore, try to limit your screen time. Make sure that at least 30 to 60 minutes before going to bed, you shut down all your devices so you give your brain sufficient time to relax.
5. Diet and Exercise Also Matter.
Never avoid your diet and physical activity if you do not want to become a night owl.
6. Limit the Intake of Caffeine And Stimulants.
You should also control the intake of alcohol, caffeine, and other stimulants that can keep you awake at night.
7. Physical Activity
Your sleep patterns are directly linked to your mental and physical health. If your lifestyle is sedentary, then you can not have a good quality of sleep. Multiple studies have reported that if you regularly perform a workout or any physical activity, then you can enjoy good quality sleep. You can do any kind of exercise to fall asleep more quickly, such as
- Aerobic exercise
- Yoga
- Meditation
8. Create a Schedule Of Your Daily Routine.
If you create a structured plan of your daily responsibilities, then you should make a well-organized schedule so that at the end of the day, your mind is devoid of stress and there is not a single racing thought in your mind that delves your mind into stress and disturbs your sleep. When you are lying on your bed and thinking about all the chores that are done, you breathe with relaxation and quickly fall asleep.
9. Management At Workplace
If you are becoming more night owl due to your night working hours, then you can communicate with your seniors to make some adjustments to your work schedule or timings.
10. Don’t Take Medications Without Expert Recommendation.
Avoid taking any medication without consulting an expert medication if you do not want to disturb your sleep, as several stimulant medications can make it hard for you to fall asleep quickly.
11. Use The Weighted Blanket.
For better sleep, you can also use a lightweight blanket so you feel calm and relaxed and fall asleep quickly.
What are The Treatment Options That Can Improve Sleep In ADHD individuals?
The following are the main strategies that can also help in treating insomnia, other sleep issues in ADHD.
1. Medication
If you are having sleep issues, then you can also benefit from the medications. But finding the right medication is vital.
2. Non-Stimulant
Most of the experts recommend the non-stimulants to treat the sleep issues in ADHD individuals.
Note:
Before taking any medication, consult a professional. Also, discuss the effective timings and appropriate dosage to avoid any side effects.
3. Melatonin
Melatonin is also a hormone that is specifically involved in maintaining the sleep-wake cycle. This hormone significantly works in maintaining the sleep-wake cycle. It is also used to manage sleep difficulties in individuals, including children and adults.
4. Behavioral Therapy
Cognitive behavioral therapies are also helpful in treating ADHD and sleep issues. In therapy sessions, experts help the ADHDers identify the thought patterns that result in disruptions in the sleep-wake cycle.
5. Seek Professional Help
If you have tried your best but your sleep issues are still lingering, you should seek professional help. There are a number of platforms that can help you, but among all, the Brainpower Wellness Institute is leading.
Last Remarks
Enjoying a restful night with peace is quite challenging for ADHD individuals. As individuals suffering from ADHD have highly active minds, more focused or hyperactive, their minds do not easily find internal relaxation, and this is why they have trouble falling asleep.
However, understanding the link between ADHD and sleep can help individuals to find out the best ways that can help them in overcoming these issues. A number of ways can help in treating or preventing the sleep issues in ADHD, which include following specific bedtime rituals, practising some relaxation techniques, developing a bedtime schedule or routine, taking care of diet, and regularly performing any physical activity etc.
Throughout your journey of recovery, you should be consistent and have some patience. If you ever feel that you are having any difficulty, then you can get professional help.
Brainpower Wellness Institute: Your destination for lasting mental stability
At Brainpower Wellness Institute, we are concerned with the mental well-being of each individual. We want you to enjoy both physical and mental health and live a prosperous life. Whether you are dealing with ADHD, sleep issues, or any other common mental illness such as anxiety, depression, OCD or ADHD, etc, we are here to help you.
We have a team of mental health professionals who are here to help you get rid of each mental health issue. They are skilled in developing tailored treatment plans for each individual. If you are having sleep issues or any other mental issues, they will first make a complete evaluation to find out if there is any underlying condition that is disturbing your sleep.
So if you or someone you know is dealing with ADHD and sleep issues, reach out to Brainpower Wellness Institute and get the best ADHD treatment solutions. Book a consultation with our experts and step towards your journey of mental wellness.
