ADHD and Sleep Issues: Your Comprehensive Guide

People with ADHD frequently find themselves unable to fall asleep easily because their minds remain active even after laying down. When they finally manage to drift off, their sleep tends to be fragmented and uneasy.

Healthcare providers approximate that 50-75% of individuals with ADHD will experience severe difficulties as a result. sleep disorders .

"Sufferers frequently refer to it as 'twisted slumber'—when they wish to be sleeping, they remain awake; but when they desire wakefulness, they find themselves dozing," explains Dr. William Dodson, a U.S.-based psychiatrist and prominent expert in this condition. ADHD in adults .

Still, managing ADHD can improve sleep issues, and improving your quality of sleep may also lessen the symptoms of ADHD.

Stimulants used for treating ADHD may also address sleep issues; however, several therapy approaches without medication can likewise prove beneficial. Continue reading to learn all about ADHD and its impact on sleep.

Skip to :

• What is the relationship between ADHD and sleep?
• Sleep issues resulting from Attention Deficit Hyperactivity Disorder (ADHD)
• What impact can sleep disorders have on everyday living?
• Methods for Improving Sleep Quality With ADHD
• Medication

What is the relationship between ADHD and sleep?

Individuals with ADHD frequently face challenges;

• Getting to sleep
• Remaining asleep since their sleep is troubled
• Getting up early in the morning

Dr. Helen Read, a consultant psychiatrist with personal experience of ADHD, previously served in the NHS and currently manages her own private practice called The ADHD Consultancy. According to Dr. Read, difficulty falling asleep is common among individuals with ADHD due to something referred to as a delayed sleep phase disorder. Often, around 9 PM, their minds become highly active, causing them to remain awake well into the night and rise much later during the day. However, societal norms do not align with this schedule.

Another factor is The typical psychological disorders that often accompany ADHD "Anxiety or mood problems frequently intensify during nighttime. That's when we tend to fret or unexpectedly recall an extremely awkward moment from two decades ago, making it feel as though it happened just yesterday," she explains.

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Sleep issues resulting from Attention Deficit Hyperactivity Disorder (ADHD)

Insomnia

It is believed that 50-75% of individuals with ADHD have difficulty insomnia They frequently experience difficulty falling asleep because their thoughts keep swirling around. Their sleep tends to be interrupted with several awakenings throughout the night, making it tough for them to wake up feeling refreshed in the mornings. This could lead to an aversion towards going to bed, escalating their anxiety related to sleeping problems, thus exacerbating the situation further. Often, mood disorders coexist with ADHD, amplifying issues like insomnia.

Circadian rhythm sleep disorders

Individuals with ADHD may face challenges due to delays in their natural sleep-wake cycles and frequently exhibit traits similar to "night owls," thriving during later hours. These people tend to be misaligned, with an internal timer that runs slowly. In some cases, treatments like light therapy or supplements such as melatonin might prove beneficial.

Sleep-disordered breathing

Up to one-third of individuals with ADHD experience sleep-disordered breathing, encompassing conditions like sleep apnea and snoring. Sleep apnea This occurs when your breathing repeatedly stops and starts throughout the night. "Many individuals struggle with sleep apnea and snoring in my practice," explains Dr. Helen Read.

Restless legs syndrome

When uncomfortable feelings in the legs lead to an irresistible urge to move them, this condition is known as restless legs syndrome. Approximately 44% of individuals diagnosed with ADHD experience RLS, potentially making it difficult for them to both initiate and maintain sleep.

Narcolepsy

People suffering from narcolepsy experience extreme drowsiness, often leading to abrupt bouts of sleep at unexpected moments. Individuals who are adults with narcolepsy are twice as probable to have been diagnosed with ADHD during their childhood, and approximately 30% of those affected by narcolepsy also fulfill the requirements for an ADHD diagnosis.

Intrusive sleep

Interrupted sleep is milder compared to narcolepsy yet can lead individuals with ADHD to doze off during the daytime, such as in dull conferences or classes. According to Dr. William Dodson, "When someone with ADHD ceases finding an activity engaging, their nervous system disconnects, seeking out more stimulating pursuits. This detachment can be so rapid that it triggers intense drowsiness, potentially resulting in immediate sleep."

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What impact can sleep disorders have on everyday living?

Not getting enough sleep can impact various aspects ranging from job performance and concentration abilities to overall mental and physical well-being. Individuals with ADHD might find that insufficient rest exacerbates their symptoms considerably or reduces their capacity to cope with them effectively.

Even before being diagnosed with ADHD, I often struggled with dozing off during the day when things became uninteresting. This happened during management meetings and even impacted my professional life," explains Dr. Helen Read. "I visited a sleep clinic, yet they failed to identify my ADHD. Only after treating the ADHD did my sleeping patterns improve.

Occasionally, ADHD-related sleeplessness intensifies as one gets older. "Many women I encounter in my practice who are going through menopause experience an increase in exhaustion; they can no longer push themselves and seem completely stopped," explains Dr Helen Read.

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Methods for Improving Sleep Quality With ADHD

Experts say that typical sleep hygiene practices do not always work for individuals with ADHD.

"When your mind remains highly active during the nighttime, removing all stimuli and confining you to darkness can feel like torment and exacerbate the issue. At my clinic, I recommend that individuals progressively relax using a degree of stimulation that suits their needs," explains Dr Helen Read.

That might include:

• White noise or your preferred podcast
• Tuning into a book or a soothing tale via a meditation application such as Calm
• Snacks might also benefit certain individuals, particularly those items that help maintain steady blood sugar levels like Greek yogurt and nuts.

Sugars, caffeine, and alcohol consumption

A significant number of individuals with ADHD turn to substances such as caffeine, sugar, and alcohol in an attempt to cope with their condition. "Since ADHD involves issues with dopamine production, we often engage in activities aimed at boosting dopamine levels, which can include consuming sweet food items or large amounts of coffee," explains Dr. Read.

Individuals with ADHD have an increased tendency towards excessive drinking, as about 25% of grown-ups receiving treatment for alcohol and substance use issues are diagnosed with ADHD.

Still, sugar, caffeine, and alcohol can exacerbate ADHD-related sleep issues, making it advisable to reduce their intake. However, scaling back to about 2-3 cups daily can be difficult for those with ADHD. utilize coffee to assist with their concentration If that holds true, specialists recommend avoiding consumption after lunch to minimize its effect on your ability to sleep.

Exercise

Working out is an effective approach since it boosts dopamine production in the brain in a healthy and lasting manner, which can also improve sleep quality.

Studies have shown that aerobic exercise outdoors Activities such as running, swimming, and fast-paced walking can aid individuals with ADHD. Additionally, practices that engage both the mind and body, including martial arts, yoga, dancing, and gymnastics, may be beneficial. There are also those who discover they can control their symptoms through intense physical and mental activities like rock climbing, mountain biking, and advanced forms of martial arts.

As mentioned, numerous individuals who haven't addressed their ADHD often feel exhausted and overburdened, making it difficult for them to maintain a regular workout schedule.

Limiting screen time

"Standard sleep hygiene practices such as reducing screen time and practicing meditation can be quite challenging for individuals with ADHD," according to Dr. Mike Smith, a consulting psychiatrist and the clinical director of the Leeds NHS Adult ADHD service.

However the The blue light emitted by screens has the potential to hinder the production of melatonin. So change it to dark mode, pick something relaxing to hear such as an audiobook or soft music, or engage with something engrossing yet tranquil either through watching or reading.

Regular bedtime

Individuals with ADHD may have difficulty regulating their internal body clock, which controls sleep-wake cycles. Establishing consistent bedtimes and waking times might assist them in synchronizing these natural rhythms. However, they should not be put under excessive stress about it. "While I recommend maintaining a fixed bedtime for those with ADHD, I also tell my clients that during weekends, they could allow themselves one or two nights of deviation," explains Dr. Read.

Light therapy

A lot of individuals with ADHD struggle with waking up early in the morning because of disruptions in their sleep-wake cycle, but employing a natural lightbox can be beneficial for this issue.

When it becomes dark, your body produces melatonin which induces sleepiness; hence, switching off the lights and reducing screen time can be beneficial.

If your schedule is off and your system is lagging behind, starting the day with a light box can assist in resetting your internal clock. You might take a stroll outdoors; however, should you lack the time for this or if it’s wintertime, consider using a light box during breakfast or placing it on your workdesk," explains Dr. Mike Read.

White noise machine

Steady background sounds such as continuous rain, radio interference, or the hum of a vacuum cleaner represent white noise. Pink noise maintains this consistent quality yet has a slightly deeper pitch. Brown noise features rich, low-frequency tones similar to ocean waves, distant thunder, or gusts of wind. Individuals with ADHD often discover these noises beneficial for soothing their thoughts before sleeping. You can access them through platforms like YouTube, Spotify, or by downloading specific applications.

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Medication

Specialists concur that addressing an ADHD-related sleep disorder often works best when you medicate the ADHD.

Stimulants

The typical approach for treating ADHD involves using stimulants, which tend to be effective in many instances. "Individuals often worry that stimulant medications could disrupt their sleep; however, this concern can be managed by starting the medication early in the day or slowly increasing the dosage," explains Dr. Helen Read. Additionally, magnesium supplements may alleviate some of the jitters associated with these treatments.

"Patients often fear using stimulants when they have trouble sleeping; however, counterintuitively, a low dose of a stimulant might prove remarkably effective for sleep issues because it has the ability to quieten the mind," explains Dr. Mike Read.

Clonidine

This drug was initially authorized to address individuals suffering from hypertension; however, due to its soothing properties, it has become commonly utilized for treating ADHD. "I administer this to roughly 70 percent of my patients during bedtime," explains Dr. Helen Read. "It quiets the restless, overthinking mind characteristic of ADHD."

Melatonin

Since ADHD frequently interferes with the body’s internal clock, leading to disrupted melatonin production which helps induce sleepiness, taking melatonin supplements may benefit certain individuals. In the U.S., these supplements can be purchased without a prescription, whereas in the UK, you must obtain a doctor's script from your general practitioner to get them.

Cannabis

“Many individuals inform me that they utilize cannabis for better sleep. These folks often obtain it illegally or through specialized clinics. Nonetheless, this may lead to adverse side-effects such as difficulties with focus and attentiveness throughout the day,” explains Dr. Mike Read.

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