ADHD AND SLEEP HYGIENE

Are you an ADHD adult who struggles to fall and stay asleep? Are you restless with racing thoughts at night? Do you toss and turn, then wake up feeling extremely tired? If so, you are not alone! 

About 80% of ADHD adults struggle with sleep issues. ADHD and sleep disturbances seem to go hand in hand. Statistics show that people with inattentive ADHD often go to bed later, but those ADHDers with hyperactive-impulsivity often suffer from insomnia. And ¾ of adults with ADHD struggle to fall asleep and report racing thoughts with an inability to shut their brains off. 

Experts have found several connections between ADHD, sleep disturbances, and poor sleep hygiene. One reason is that sleep disturbances can be a direct manifestation of restless thoughts present in ADHD Adults that continue well into the night. Additionally, when ADHD is present, adults can experience delays in the onset of melatonin, the hormone responsible for sleepiness. Adults with ADHD can also have less GABA, the neurotransmitter that helps us sleep, making falling asleep even more difficult. Additionally, some people with ADHD often focus better at night, so they stay up late to get things done, leading to later bedtime and restless sleep. ADHD can also affect your circadian rhythm, disturbing the natural sleep and wake cycle. 

There are several comorbidities present in adults with ADHD. These include restless leg syndrome, teeth grinding (bruxism), and sleep apnea, which affects about one-third of people with ADHD. 

The lack of adequate sleep can have serious consequences. Not getting enough restful sleep can further exacerbate executive dysfunction present in adults with ADHD. Inadequate sleep can worsen ADHD symptoms such as problems with concentration, memory, and problem-solving. 

5 ADHD SLEEP STRATEGIES TO ACHIEVE BETTER SLEEP

The key to improving your sleep hygiene with ADHD is to create sustainable sleep habits. To build better habits, you can try the following strategies: 

1. Develop a night-time routine that works for your lifestyle 

To get better sleep, it is essential to have a consistent sleep schedule. Having the same bedtime and wake-up time (even on the weekends!) can help our bodies develop a routine that helps us achieve more restful sleep. Having the same bedtime and wake-up time helps us establish a healthy circadian rhythm. When part of our brain knows when it is time for bed, and when it is time to wake up, it is easier for us to fall asleep and stay asleep. 

2. Incorporate a Power Down Hour into your nightly routine 

The Power Down Hour, a term coined by Dr. Michael Breus, a clinical psychologist, and board-certified sleep specialist, is a routine where you can set aside the last hour of the day to prepare your brain and body for sleep. Dr. Breus recommends the following: 

• You should use the first 20 minutes of this hour to do any essential chores that need to be done to get ready for the next day, such as: washing the dishes, setting out clothes for the next day, finding your backpack for work or school, etc. 
• Once you are done with your essential chores, you can then use the following 20 minutes for any hygiene activities to prepare yourself for bed, such as brushing your teeth, taking a warm shower, and doing your skincare routine.  
• You can use the last 20 minutes of the power hour for any relaxing activities that calm you down. You can try reading, meditating, or praying. Any activity that you know has a calming effect on your body can be beneficial to help you get more restful sleep. Make sure to avoid blue light (from your phone, tablet, etc.) since light can disrupt your sleep. 

3. Include daily exercise into your schedule 

Daily exercise is beneficial for people with ADHD to achieve better sleep. Just 30 to 40 minutes a day can help you stay asleep throughout the night. One study that specifically looked at adults with ADHD who use medication to treat it found a positive effect of physical activity on sleep quality. Aerobic exercise is essential to help manage ADHD symptoms. If it is difficult for you to find time (or motivation!) in your day to incorporate an exercise routine, make sure to start slow. This article offers helpful tips to develop your ADHD exercise routine. Start by taking a walk before or after work, or doing a slow 30-0minute Yoga class on YouTube. Remember, consistency is key, so choose a form of exercise that brings you joy! 

4. Introduce stress-reduction activities and techniques into your life

Constant daily stressors can have a detrimental effect on the quality of your sleep. Incorporating proven techniques that reduce mental and physical stress can help us calm our thoughts down and fall asleep. You can try taking a warm bath before bed, or drinking a cup of chamomile tea. Writing in a gratitude journal every night can also help you reduce stress before sleep. Doing a relaxing Yoga routine, stretching your body, meditating, and reading can also reduce stress and prepare your body for sleep. 

5. Talk to your Physician about making a change 

Some ADHD medications could also be affecting your ability to fall and stay asleep. If this is the case, you can speak with your physician to adjust the timing and type of medication to help you get better rest. Given the variety of sleep disorders that are present in people with ADHD, such as sleep apnea, doing a sleep study can help you determine if you have any other sleep conditions and help you address them to get better sleep. 

CONCLUSION 

Adults with ADHD often struggle with getting enough quality sleep. To improve your sleep quality, try to incorporate the sleep hygiene strategies discussed in this article into your daily routine. If you are a busy entrepreneur or professional who struggles to fall and stay asleep, check out my article on sleep tips for ADHD entrepreneurs. Do you find yourself struggling to get enough sleep because of your ADHD symptoms? As a certified ADHD coach, I’d love to talk about it with you and see if I can help. Book your free Discovery Call with me today.