If you have ADHD, you likely have a complex relationship with sleep. You may find it hard to fall asleep, get a good night’s rest and wake up feeling rested. ADHD symptoms, along with delayed circadian rhythms and melatonin release, can disrupt sleep and lead to groggy, unenergized days. But don’t worry, not all hope is lost. There are things you can do to improve your sleep habits each night. Here’s how to sleep better with ADHD.
ADHD and Sleep
ADHD and sleep have a complicated relationship. ADHD symptoms can lead to improper sleep, and sleep deprivation can make ADHD symptoms worse. People with ADHD have a harder time falling and staying asleep, experience shorter sleep time, and are more likely to develop a sleep disorder such as insomnia. They rarely fall asleep easily, finding it difficult to shut off their mind and go to sleep at a reasonable time. They may find their thoughts bouncing from one worry to another and when they finally fall asleep, they toss and turn or wake up to any noise in the house.
It’s common for people with ADHD to have delayed circadian rhythms, which means sleep signals are delayed by two hours or more than what is considered normal. This makes it harder to fall asleep and also creates a desire to want to sleep in. Some people with ADHD also experience a delay in their melatonin release. Melatonin is a key hormone for sleep and is released by your circadian alerting system before bedtime to help you fall asleep.
Many individuals with ADHD also get into the habit of revenge bedtime procrastination. This is when you deliberately stay up late at night to gain personal/leisure time that you didn’t get during the day. You put off sleep in favour of “me time” activities such as scrolling social media or binging Netflix. It makes you feel like you have more control over your day, but leaves you sleep deprived and exhausted come morning. Sleep deprivation can lead to exacerbated ADHD symptoms, so it’s a cycle that’s important to break.
How to Sleep Better with ADHD
Getting better sleep with ADHD isn’t impossible. There are habits you can build to sleep better at night, you just may need to work a little harder than others. Here are helpful things you can do and things to avoid to fall asleep more easily and wake up feeling rested.
5 Things to Do
1. Exercise During the Day
A regular, consistent workout routine is important for those with ADHD. Exercise can help reduce ADHD symptoms, which in turn can result in better sleep. It increases physical tiredness, leading to better sleep quality, and helps reduce anxiety and hyperactivity, making it easier to fall asleep. Aim for at least 150 minutes of moderate to intense exercise per week, but make sure to avoid intense exercise close to bedtime.
2. Calming Techniques Before Bed
Engaging in calming, soothing techniques before bed can relax your mind, ease anxiety and help you fall asleep more easily. This may include reading, deep breathing exercises, mindfulness meditation, journaling or gentle stretches or yoga. Journaling can be particularly beneficial if you struggle with racing thoughts. Make a to do list or write out everything that’s bothering you or making you anxious. It can be really helpful to get your thoughts out of your mind and down on paper before bed.
3. Talk to Your Doctor About Your ADHD Meds
If you’re on medication for ADHD, there’s a possibility your meds are messing with your sleep. The side effects of meds are often mild and usually subside overtime, but if you find they’re still impacting your sleep after a few months, talk to your healthcare provider. They may make some changes to the timing and dosage of your medication regimen to help ease your sleep problems.
4. Create a Comfortable Sleep Environment
Your bedroom should be dark, cool and comfortable. Make sure it’s free of clutter, which can heighten stress and anxiety and try leaving your phone and devices in another room so they can’t tempt you. Consider using blackout curtains or a sleep mask, and ear plugs or a white noise machine to block out any external stimuli that can disturb your sleep.
5. Consider a Melatonin Supplement
Melatonin supplements can help regulate sleep cycles, helping signal to the brain that it’s time for sleep. Talk to your doctor about whether taking one may be helpful for you. You can also try to naturally increase your body’s production of melatonin. You can do this by exposing your body to natural light in the morning, going to sleep in complete darkness, and following a consistent sleep schedule.
4 Things to Avoid
1. Caffeine and Alcohol
Caffeine and alcohol can be very disruptive to your sleep, especially when consumed too close to bedtime. Caffeine is a stimulant that makes it harder to fall asleep and stay asleep, and although alcohol may initially make you sleepy, it can interrupt your sleep later in the night and reduce REM sleep.
2. Screens
Avoid screens for at least an hour before bed. Light from screens can interfere with your body’s ability to prepare to fall asleep. Not to mention, you’re more likely to be distracted by a work email or group text conversation if you’re on your phone. Instead of scrolling TikTok, texting your friends or watching a TV show, engage in soothing activities like reading, journaling or taking a warm bath before bed.
3. Hitting Snooze
Continually hitting the snooze button before getting out of bed is doing more harm than good. It disrupts your sleep and cheats you out of deep, restorative sleep. It can actually make you feel more groggy and less alert for the rest of the day. Keep your alarm out of arm’s length so you have to get up out of bed to turn it off.
4. Hyperfocus Activities
If you know there are certain things that draw you in too much and that you have a hard time putting down, it’s best to stay away from them before bed. Even books can be an issue for some people with ADHD, even though reading is a calming activity. If you’re someone who will keep reading instead of going to bed, reading may not be the best pre-bed activity for you.
If you want to sleep better with ADHD, try these tips to fall asleep and stay asleep.
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