Connection Between ADHD and Sleep

Everyone needs around 7-9 hours of sleep daily to feel productive and well throughout the day. But people with ADHD often have a hard time falling or staying asleep during their normal days.

Because you feel uneasy and tired, your ADHD symptoms may get worse, and that makes it even harder to sleep for you the next night This cycle keeps on repeating. And generally, it happens to a lot of people. One study found that roughly two-thirds of people with ADHD which is around 76% found it hard to get a good night’s sleep.

But why? And what’s the solution to the problem? While experts don’t know exactly how sleep woes and ADHD are linked together, they do know about some of the possible causes and what might help them to overcome this problem.

Attention deficient hyperactivity disorder also known as ADHD  is a  disease that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity and may or may persist to adulthood. These symptoms majorly interfere with the regular functioning of individuals at school, at work, and in social situations. ADHD is present in approximately 7% of children and is more common in boys. For a majority of people, the disorder continues into adulthood, by careful management can greatly improve the quality of life for people with ADHD.

It is estimated that nearly 25 to 50% of people with ADHD experience sleep problems, ranging from insomnia to other secondary sleep conditions. Doctors are now starting to realize the importance of treating sleep problems and the impact this can have on both ADHD symptoms and the quality of life for ADHD patients and their families. 

Beginning around puberty, people with ADHD are more likely to experience shorter sleep times, problems falling early asleep and staying in bed for very long, and a higher risk of developing a sleep disorder. Nightmares are also very b common in children with ADHD, especially in those with insomnia. 

Ways ADHD Causes Sleeplessness in an individuals

On top of the daily rituals that can keep anyone from getting a good night’s rest, there can be extra challenges if you have a problem with ADHD.

These includes :

Trouble in keeping a schedule. People with ADHD are often easily distracted and find it difficult to stop projects, tune out interruptions, and go to sleep. Even once you’re in bed, it can be hard for you to quiet your mind and relax enough to get to sleep.

Stimulants. The stimulant medications often used to treat ADHD that can make you feel more awake and can make the sleeping process even harder. That’s on top of any kind of caffeine you get from sources like coffee, tea, soda, and chocolate.

Other conditions. Often people with ADHD also have anxiety, aggressiveness, depression, mood swings, or substance abuse problems that can make falling and staying asleep quite difficult.

Tips to have a good sleep 

Try to a Create regular Wake-Up cycle 

Proper Waking up on time depends on the time of going to bed and getting a full night’s rest. Try to Develop routines that will help you wake up happier and faster in the morning. These get-to-sleep and wake-up routines can be made simple by listening to music each night, having coffee and reading the paper each morning.

Try to Avoid Sleep Traps

Try to find out your ADHD sleep traps and avoid them. If talking on the phone, watching TV, or checking e-mail keeps you up past your bedtime schedule, try to avoid them. Seek help from family, so they know not to distract you from your goal.

Calm and Slow Down Your Brain

Once you’re in bed, with lights off, use ADHD-friendly tools that will help you to relax a white noise machine, earplugs, or soothing soft music can all slow down racing thoughts. Another solution is to try to Concentrate on relaxing one muscle at a time, starting with your feet and moving up toward your head, slowly breathing out each time you reach a new muscle group.

Avoid alcohol

Alcohol is a sedative. Although it appears to induce sleep, your sleep will be less restful and more disrupted if you are drunk. Alcohol increases how often you wake up at night and stops you from getting the deep sleep that you need to feel rested in the morning. Alcohol is also a diuretic and can cause you to wake up several times to urinate if you wake up it will disturb your sleeping cycle. 

Avoid sugar

Avoid sugary foods and carbonated drinks late in the daytime. The extra energy boost from sugars can make it more difficult to fall asleep.

Don’t smoke 

Not only smoking is harmful to your lungs, but nicotine may also make it more difficult for you to fall asleep and can result in disrupted sleep during the night.

Avoid caffeine after midday

Caffeine can be very stimulating mentally and it can prevent you from falling asleep. Try to avoid caffeine, especially after midday to ensure that it’s all out of your system by the time you go to the bed.