Sleep and ADHD 💤
People with ADHD often struggle with sleep due to interconnected physiological, neurological, and behavioural factors:
1. Dysregulation of the Circadian Rhythm ⏰
- Delayed Sleep Phase Syndrome (DSPS): Many with ADHD have a delayed internal clock, making conventional bedtimes tough.
- Melatonin Production: Often delayed melatonin release contributes to difficulty falling asleep.
2. Hyperactivity and Restlessness ⚡
- ADHD symptoms like hyperactivity and racing thoughts make it hard to wind down.
3. Executive Function Challenges 🧠
- Impaired planning makes bedtime routines hard to stick to.
- Difficulty transitioning from stimulating activities (e.g., screens) delays sleep.
4. Co-occurring Emotional or Psychological Factors 😰
- Anxiety and stress worsen at night, making sleep harder.
- Rejection Sensitive Dysphoria (RSD) causes amplified nighttime rumination.
5. Sensory Sensitivities 👂💡
- Heightened sensitivity to light, sound, or textures can disrupt sleep environment comfort.
6. Neurotransmitter Imbalances ⚖️
- Lower dopamine and norepinephrine levels disrupt alertness and sleep cycles.
- Stimulant medications may interfere with sleep if taken too late.
7. Sleep Disorders 😴
- Insomnia, Sleep Apnea, and Restless Legs Syndrome (RLS) are more common in ADHD.
Tips to Improve Sleep for People with ADHD 🌙
- Prioritise sleep: Going to bed earlier (even skipping early classes) if needed.
- Establish a consistent routine: Stick to regular sleep/wake times that work for you.
- Create a sleep-friendly environment: Reduce light, noise, distractions, and use comfy bedding.
- Limit evening stimulation: Avoid caffeine, screens, and intense activities close to bedtime.
- Practice relaxation techniques: Meditation, deep breathing, or reading.
- Time medication carefully: Consult your doctor for best timing.
Recommended Video:
How to ADHD – Struggling to Sleep with ADHD? Watch this! (7:41 mins)
By addressing these factors, individuals with ADHD can develop better sleep habits and improve overall health.