The general perception of attention-deficit/hyperactivity disorder (ADHD) focuses on non-stop moving, talking, fidgeting, and thinking. But when you follow the dominoes as they fall, it makes a whole lot of sense that sleep disturbances are inevitable. At the end of the day (literally), why would bedtime suddenly produce calmness?

Hence, it should come as no surprise that at least half of those with ADHD report sleep problems like insomnia. People with ADHD — especially adults — rarely fall asleep easily, sleep through the night, and wake up refreshed. This reality has a negative impact on treating the disorder and must therefore be addressed.

The ADHD-Sleep Connection

Research continues to find a specific link, but it’s believed ADHD-related sleep problems could be caused by impairments in brain functioning. One theory posits that a person’s circadian rhythm and melatonin production could be out of sync. But the specific sleep issue can be seemingly determined by the type of ADHD you have, for example:

  • Someone with mostly hyperactive-impulsive symptoms more often has insomnia
  • Those with predominantly inattentive symptoms tend to have very late bedtimes
  • People with a combination of both ADHD types will usually exhibit both sleep issues

Also, it’s interesting to note how many ADHD symptoms overlap with signs of sleep deprivation. Adults can lack focus and display forgetfulness. In kids, fatigue can paradoxically manifest in impulsivity and hyperactivity. For these reasons, screenings must be made to rule in or out of co-morbid conditions.

What Are the 3 Most Common Effects of ADHD on Sleep?

  • Difficulty Falling Asleep: This is easily the most common. Individuals with ADHD will frequently complain that they cannot “turn off” their minds when they lie down to sleep. No matter how tired they are, a racing mind keeps them awake and launches a cycle of unhealthy sleep patterns.
  • Restless Sleep: Even when they fall asleep without disruption, it’s not a restful experience. Someone with ADHD tosses and turns, and is susceptible to be awakened by even the tiniest of noises.
  • Having a Tough Time Waking Up: All of the above adds up to a trend that makes waking up a challenge. When people with ADHD finally nod off, they go for the gusto. Rousing themselves requires a titanic effort every morning.

It’s worthwhile to note a related ADHD/sleep problem. “Intrusive sleep” occurs when someone with ADHD suddenly becomes drowsy and begins to drift off — regardless of where they are or what they’re doing. It could be a dysfunctional coping mechanism meant to help the person disengage or dissociate from a stressful situation.

Self-Help Steps People With ADHD Can Take

Studies find that behavioral sleep interventions can help everyone get into a healthy sleep rhythm. For those with ADHD, steps like this list below can reduce symptoms, enhance daily functioning, and improve working memory. The goal is to gradually set up a consistent bedtime routine through measures like:

  • During the daytime hours, be physically active — especially outdoors in the sun
  • As bedtime approaches, refrain from screen time, exercise, and other stimulating activities
  • In addition, set a firm cut-off time for eating or consuming anything with sugar, alcohol, or caffeine
  • Each evening, choose relaxing activities that you like, for example, taking a bath, listening to mellow music, cuddling with a pet, and reading (not on a device though)
  • Make your bedroom a stress-free zone
  • Keep your bedroom to your specifications in terms of temperature, light, noise, etc.
  • Try using a weighted blanket
  • Get to bed and wake up at the same time each evening and morning

If you are experiencing ADHD and sleep disturbances, reach out today to schedule your first appointment  ADHD Therapy | Dr. Sacarin Listening Center | Seattle, WA