ADHD and sleep problems tend to go hand in hand. It’s common for individuals with ADHD to have delayed circadian rhythms, meaning your sleep signals are delayed two or more hours beyond what is considered a normal bedtime. This makes it harder to fall asleep as well as wake up at a reasonable time. While the connection between sleep problems and ADHD isn’t fully understood, many people with ADHD find it hard to self-regulate and stick to schedules, which can disrupt sleep and lead to ongoing sleep problems. Here are 8 tips and tools to try to sleep better at night!
ADHD & Sleep Problems
Many individuals with ADHD struggle to fall asleep, stay asleep, or experience disrupted sleep. They’re more likely to develop sleep problems than neurotypical individuals, in fact, studies have shown that 40-80% of adults with ADHD experience disordered sleep. Sleep problems can lead to forgetfulness and difficulty concentrating during the day, as well as more severe ADHD symptoms. Poor sleep quality can increase daytime fatigue and can lead to restlessness, irritability, and trouble paying attention at work. Overtime, chronic sleep deprivation can leave you at a higher risk of health problems such as heart disease, diabetes, obesity, and depression.
How Does ADHD Affect Sleep?
ADHD impairs the regulation of brain activity and often affects sleep patterns. Sleep issues are common in those with ADHD, including difficulty falling and staying asleep, late bedtimes, difficulty waking up, and feeling super awake during the evenings. Sleep problems among those with ADHD tend to differ depending on the type of ADHD one has. Inattentive types are more likely to go to bed later, while impulsive-hyperactive types tend to struggle with insomnia. Those with combined impulsive-hyperactive and inattentive ADHD experience both poor sleep quality and a later bedtime.
5 Sleep Tips for Women with ADHD
1. Create a nighttime routine
Having a structured nighttime routine can help you get to sleep. A consistent routine triggers the brain to relax and prepare to sleep, and maintaining a sleep-wake schedule (even on the weekends) helps regulate the body’s internal clock. For your bedtime routine, consider restful activities such as reading, taking a bath, doing a face mask, stretching, or journaling. Create a routine that works for you and helps you enter a state of relaxation.
2. Exercise during the day
Exercise and physical activity allows for natural exhaustion. It can help reduce anxiety and hyperactivity, making it easier to fall asleep. Keep in mind that exercising too close to bedtime can affect your ability to go to sleep. Morning or early afternoon workouts tend to be the best for sleep in the evening.
3. Bedtime yoga
Add gentle yoga and stretches to your bedtime routine. This reduces stress, promotes relaxation, and calms your mind to get it ready for sleep. It can also help you manage symptoms of insomnia as yoga can help you fall asleep faster and for longer periods of time. There are loads of free Youtube videos for bedtime yoga, and you can also check out these yoga poses to beat insomnia.
4. Avoid caffeine (and alcohol) before bed
Steer clear of caffeine and alcohol 4-8 hours before bed. While there may be special occasions where you have a glass of wine at dinner, it’s generally best to avoid it as much as possible for a better sleep. Caffeine is a stimulant, making it harder to fall asleep and disrupting your sleep cycle, plus it decreases melatonin production. And while alcohol is sedating at first (it can help you fall asleep), it can interfere with staying asleep and lead to a very unrestful slumber.
5. Get up again
If you’re lying in bed and can’t fall asleep, get up again for a little bit. Try engaging in a relaxing activity such as reading a book, stretching, or deep breathing, and go back to bed once you wind down. Do your best not to expose yourself to any bright lights or engage in activities that will alert your brain even more, such as screen time or work-related activities.
3 Sleep Tools for Women with ADHD
1. Use a White Noise Machine
A white noice machine gives your brain something to engage with that doesn’t cause distraction and shuts off the noise in your head. The LUMI White Noise Machine blocks out unwanted outside noise and comes with 6 white and pink noise sounds, 6 fan sounds, and 14 relaxing natural sounds including ocean waves, rain sounds, and a crackling bonfire. Whatever sounds you prefer, the machine allows the mind to relax and fall asleep more quickly.
2. Try an Adult Colouring Book
Adult colouring books work wonders for those with ADHD and can be a great stress reliever. If you’re having trouble getting your mind to relax, colouring can distract an anxious brain and help you calm down. It will help you stay in the moment and prepare your mind for rest. It’s helpful to do before bed as part of your nighttime routine, or if you can’t fall asleep and need to get up and do something relaxing.
3. Meditation Apps
Apps like Calm and Headspace offer meditations to help you get a restful sleep. Many individuals with ADHD have trouble relaxing and find it difficult to switch off their brains and fall asleep. Sleep meditations can help soothe anxiety and keep you in the moment, distracting your brain from obsessive thoughts. Choose from a variety of guided meditations or sounds that will help you relax and get a good night sleep.
If you have ADHD and are struggling with sleep problems, try these tips and tools to help improve your sleep each night.
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