ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep and What to Do About It.

The Link Between ADHD and Sleep Issues

Attention Deficit Hyperactivity Disorder (ADHD ) is commonly associated with sleep disturbances. It’s important to know that you’re not alone. It is believed some 50 – 75% of all adults with ADHD report some problems with sleeping. These can include difficulty falling asleep, difficulty staying asleep, and not feeling rested upon waking. Understanding the unique challenges faced by individuals with ADHD can shed light on why sleep issues are prevalent and what you can do to address them.

Why You’re Not Getting Enough Sleep

If you’re not asleep, you’re likely either awake doing something or tossing and turning as you try in vain to switch off your overactive brain. Here are some common reasons why you might be awake past bedtime:

Pre-Sleep Activities

Staying Active Until Bedtime: Engaging in stimulating activities right before bed can make it hard for your brain to wind down.
Night-Time Productivity: Many with ADHD find night-time peaceful and conducive for concentrated work, often leading to late nights.
Technology Use: Phones and computers emit blue light that keeps the brain alert – thus making rest difficult.
Evening Entertainment: Watching TV or films, especially if you have a TV in your bedroom, can delay sleep.
Socializing: Conversations and social activities can push back your bedtime.
Working Late: Meeting deadlines or finishing tasks can lead to staying up late, which cuts into sleep time and keeps your mind active.

Mental and Physical Factors

Worry and Rumination: Those with ADHD often experience worry and rumination, making it hard to fall asleep.
Physical Restlessness: A lack of daytime movement can contribute to restlessness at night, so finding the right amount of daily exercise is crucial.
Processing Time: There’s a theory that ADHD brains need more time to process daily events, which can extend into late-night hours.

What Hampers Sleep

Several factors in your environment and habits can hinder sleep:

Bright Lights: Excessive light in your sleep environment can prevent you from falling asleep.
Room Temperature: A too-warm room can be uncomfortable.
Technology in the Bedroom: TVs, computers, phones, and tablets can disrupt sleep.
Clutter: A cluttered room can create a sense of chaos, making it hard to relax.

Strategies for Better Sleep

To improve sleep quality, focus on your pre-sleep routine and sleep environment:

Pre-Sleep Routine

Reduce Caffeine Intake: Avoid caffeine several hours before bedtime.
Wind Down: Spend at least one hour before sleep relaxing.
Limit Alcohol: Avoid excessive alcohol consumption before bed.
Stop Eating Early: Finish eating at least 1.5 hours before bedtime.
Exercise Timing: Exercise no later than 2-3 hours before bed.

Sleep Environment

Remove or Modify Technology: Use screen filters for warm light and switch devices to Airplane mode.
Cool Down: Keep your bedroom at a lower temperature than the rooms you were in before.
Warm Shower: Take a warm shower before bed to cool your body core.
Dedicated Sleep Space: Use your bedroom only for sleeping or napping.
Consistent Routine: Go to bed and wake up as near as possible to the same time every day.
Background Noise: Use quiet music or white noise to help lull you to sleep.

Building Better Sleep Habits

Remember, Rome wasn’t built in a day. Improving sleep habits takes time and patience. Start with one or two changes, such as adjusting your pre-sleep routine or modifying your sleep environment. Even little adjustments can significantly improve your sleep quality, giving you more energy and focus during the day.

By understanding the challenges and making mindful changes, you will enjoy the benefits of better-quality sleep and improved overall well-being.