Do you notice that even when you’re exhausted, your mind refuses to allow you to fall asleep? It’s not just you; around 25-55% of individuals diagnosed with ADHD also report experiencing challenges with sleep. Folks with ADHD commonly struggle with difficulty sleeping, whether it be with falling asleep, staying asleep, or waking up in the morning. Struggling with sleep isn’t a result of poor discipline or moral failing; it’s a biological response to the symptoms of ADHD. In this post, we will cover why ADHD brains struggle with sleep, how poor sleep worsens ADHD symptoms, realistic strategies to improve sleep, and when to seek additional support from a professional.
Why are sleep difficulties so common in individuals with ADHD?
Delayed Circadian Rhythms
Individuals with ADHD often naturally experience delayed sleep and wake cycles. This means that the internal clock that dictates when we are ready to sleep is set for later in the evening than what is considered societally “normal”. Research has shown that folks with ADHD often show sleep patterns that are shifted later by 90 minutes in comparison to neurotypical adults. You may feel like a night owl because your body is hardwired to stay awake later!
Racing Thoughts and Hyperarousal
A primary symptom of ADHD is racing thoughts - what better time for your brain to contemplate every detail of the day, review forgotten tasks, or create plans for the future than in the quiet moments you are trying to fall asleep? For individuals with ADHD, the presence of stillness without stimulation can feel uncomfortable. With the medication that treats your ADHD worn off and no distractions in sight, many people feel like trying to sleep is like parking a race car with no brakes.
Time Blindness and Hyperfocus
As is typical of all adults, after a long day of responsibilities, the evening offers an opportunity to engage in activities that bring us joy. For adults with ADHD, nighttime activities often invite hyperfocus, causing us to get so engrossed in an activity that we may lose track of time. One video turns into two, and before we know it, hours have passed, and our bedtimes have come and gone. ADHD is commonly associated with time blindness, an inability to accurately grasp the passage of time, which is worsened when engaging in activities we find particularly engaging.
Keeping Up with Nighttime Routines
For adults with ADHD, it may be difficult to regulate our nervous systems enough to transition out of “go mode” into “rest mode”. Mustering the last few drops of executive functioning to complete a calming nighttime routine can sometimes feel impossible.Without a functional “wind down routine” individuals may feel physically tired, but still mentally hyper-aroused.
How does poor sleep worsen my ADHD symptoms?
Do you notice that after a poor night of sleep your ADHD symptoms are worsened? This is because the prefrontal cortex, also known as the brain’s hub for emotional regulation, decision-making, and executive functioning, is heavily impacted by sleep deprivation. Low sleep leads to impaired decision-making, reduced impulse control, and increased emotional reactivity. Because individuals with ADHD already struggle with some of these symptoms, sleep loss has even worse outcomes.
Attention and Cognitive Performance
Low amounts of sleep have an obvious negative impact on a neurotypical person’s cognitive functioning, but individuals with ADHD are even more vulnerable to the negative effects of sleep loss. When we don’t get enough sleep, ADHD symptoms like inattention, difficulty initiating tasks, and slowed working memory are amplified.
Emotional Regulation
Reduced sleep significantly impacts individuals with ADHD in their ability to regulate. Frustration tolerance, emotional reactivity, and rejection sensitivity are impacted by even mild amounts of sleep loss. With less sleep, individuals with ADHD may experience emotional experiences as louder and harder to cope with.
A Vicious Cycle
Trouble sleeping may feel like a vicious cycle for folks with ADHD; we need enough sleep to function at our best, but our ADHD causes us to have difficulty getting enough sleep! After a difficult night of sleep, the day feels even harder; we are emotional, struggle more to keep track of tasks, and our ability to stay focused is diminished. Many adults spiral into a feeling of shame, wondering “Why can’t I just go to sleep earlier?” or “What’s wrong with me?” Once again, sleep feels pressured and stressful, making it even harder to wipe the slate clean and get the sleep we need.
How do I improve my sleep as someone with ADHD?
Focus on Regulation, Not Perfection
Folks with ADHD may not benefit from strict routines and rules, especially around sleep timing. Rather than putting pressure on yourself to end screen time early or be in bed by a certain time, think of creating gradual shifts in the time you spend before bed. Rather than setting a hard and fast deadline for wind-down, think of slowly setting yourself up for success by enacting modest changes. You may lower the lights, make some tea, or transition from watching TV to reading a book, all at your own pace. The goal is not perfection, but improved nervous system regulation.
Make Gradual Transitions
ADHD brains benefit from gradual transitions rather than harsh changes in timelines. Rather than expecting yourself to turn off the TV by exactly 8 PM, schedule in an hour buffer zone. You can tell yourself, “I’d like to transition from watching my favorite show to picking up a book in the next hour.” Slowly transitioning from activities that keep our brains hyperaroused to activities that are low stimulation will aid our nervous systems in preparing for sleep.
Contain Racing Thoughts
As mentioned earlier, people with ADHD tend to struggle with racing thoughts and rumination when finally lying down to sleep. Identify a practice to effectively “brain dump” your worries, thoughts, or plans to be picked back up tomorrow. Write a journal entry, record a voice memo, or type a list of ideas to be revisited tomorrow when your brain is ready to come up with solutions.
Support the Nervous System
Cognitive practices to reduce rumination and improve self-compassion are helpful in sleep improvement, but caring for our bodies before sleep can also improve nervous system regulation. Individuals with ADHD may benefit from weighted blankets, white noise machines, gentle breathwork, or a warm shower before sleep to manage sensory input and calm the body. Explore what calming activities help your body prepare for sleep - maybe it’s gentle stretching, humming, or listening to ambient sounds.
When should I seek professional help?
Reach out to a medical or mental health professional when insomnia persists despite consistent efforts to resolve it. If daytime sleepiness is severe or mood symptoms worsen, it may be time to check in with a doctor.
In conclusion, if you have ADHD and you struggle with sleep, you are not alone! Try to give yourself compassion and understanding for the difficulties you may be facing. Focus on incremental changes in your routine, as changes may feel slow but gain momentum with time.
Citations
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