The Attention Deficit Hyperactivity Disorder  (ADHD) is a chronic disorder that begins in childhood stage of an individual and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms generally interfere with functioning of the affected person at school, at work, and in social situations. ADHD is present in approximately 6-7% of children, and it is more common in boys. For a majority of these population the disorder continues into adulthood also , though careful management and proper treatment can greatly improve quality of life for people with ADHD. An estimated 35 to 50% of people with ADHD experience some sleep problems, ranging from insomnia to many secondary sleep conditions and  complain of restless nights and exhausted mornings. Doctors and scientists are starting to realize the importance of treatment of these sleep problems and the impact this can have on both ADHD symptoms and quality of life for ADHD patients and their families. 

Sometimes, ADHD medications can cause many adverse reactions, other times your racing brain keeps you up. Just as there is no single reason for ADHD-related sleeping disturbances, there is no single solution that will works for everyone.  

 What’s the Connection Between ADHD and Sleeping disturbance ?

With Beginning of puberty, people with ADHD are more likely to experience shorter sleep time, problems falling asleep and staying asleep for long duration , and a higher risk of developing a sleep disorder. The Nightmares are also very common in children with ADHD, especially those with insomnia. Sleep problems in ADHD is more likely to increase with age, though sleep problems in early childhood are a risk factor for future occurrence of ADHD symptoms.

Even those who are rarely hyperactive during the day may experience racing thoughts and a outburst of energy at night that majorly interfere with sleeping.  Unfortunately, this makes very  difficult for individuals   to settle down for sleep and it can lead to a disrupted sleep-wake schedule. Over time, insomnia may get worsen as people start to develop feelings of stress related to bedtime.

Importance of Sleep 

A Good and sound sleep is a crucial part of our physical and mental well-being. We typically spend about one third of our lives asleep but when we miss out on sleep, we can feel fatigued , stress and struggle to concentrate. Sleeping disorder  are generally quite common and have been reported as one of the most common health conditions in individuals with attention deficit hyperactivity disorder (ADHD).

It is possible that sleep disturbances can make ADHD symptoms more worse in affected children and adolescents .  Improving on the sleep quality has the potential to reduce ADHD problems and to have a positive impact on everyday life of the affected individuals, as well as their families

A healthy sleep is important for the ability to focus and concentrate on work , pleasant mood, general health, and a overall Well-being of an individual . Unfortunately, many people with ADHD do not get the proper amount of sleep they need. In fact, around 35 % to 50% of people who have ADHD suffer from sleep problems. Sleeping disorder  and ADHD have a complex relationship but taking steps to improve sleep can also help to improve some of the symptoms of ADHD. A good  Sleep plays a very crucial role in supporting good mental health and helps us to regulate emotions. In turn, this supports better decision making by a individual  .

Tips to have a good sleep 

Try to a Create regular Wake-Up cycle 

A 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 for 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 try to Concentrate on relaxing one muscle at a time, starting with your feet and moving up toward your head, slow breathing out each time you reach a new muscle group.