It’s widely acknowledged that experts are working hard to explore further the ties between ADHD and sleep, but until then, people living with the condition are looking to discover useful tips and information that they can use to reduce both long and short-term effects of sleep loss due to their ADHD.
Firstly, it’s important to get to grips with just why ADHD affects sleep. It can begin to disturb sleep typically from around the age of 12 but doesn’t always correspond with other symptoms that arise, although it can stay with ADHD patients into adult life.
What’s more, the medication taken to reduce ADHD symptoms, as well as the symptoms themselves can interrupt sleep. This is a sticky situation because when sleep is compromised, the ADHD symptoms are often amplified.
To give you an idea of what sleep disorders are commonly associated with ADHD, the chief ones include:
Insomnia can affect a lot of people, and it can come down to things such as not having the right mattress for your sleep style or needs. However, when ADHD is thrown into the mix as well, the problem that individuals with ADHD experience; the sudden bursts of energy as soon as they get into bed, or simply being unable to get their mind into power down mode, means they end up lying in bed awake for too long before falling asleep.
It’s not just the act of falling asleep that can be muddied either, because once ADHD sufferers do fall asleep, it’s not always particularly restful. Furthermore, restlessness and being a notably light sleeper come into the equation.
When sleep is broken up in this type of way it causes unwanted drowsiness during the daytime, making even day-to-day life more difficult, let alone dealing with ADHD too!
Almost a third of those who live with ADHD state that they experience a host of sleep-disorder breathing issues, with snoring and obstructive sleep apnoea both high on the list. And associated with this type of ailment is obesity, and it’s known to be a big issue too, with around 40% of individuals with ADHD enduring an issue with weight.
Periodic Limb Movement Disorder
Periodic Limb Movement Disorder (PLMD) takes place when an individual experiences sudden movement of a limb or limbs sporadically while they are sleeping. The muscle twitching taking place is strong enough to wake suffers from this issue from their state of sleep.
Restless Legs Syndrome
Restless Legs Syndrome, otherwise referred to as Willis-Ekbom disease, is a neurological problem that brings about a tingling sensation in the lower limbs as well as an irresistible urge to move said limbs in order to achieve some kind of relief, and this happens largely when people are asleep or resting.
In the US, a mere 2% of the population suffers from RLS in the general population, but when we look to those with ADHD, the issue spikes significantly to 50% of sufferers.
Delayed Sleep-Phase Disorder
Delayed Sleep-Phase Disorder is a problem with the body’s circadian rhythm that essentially throws your body clock out of sync with regular sleep-wake patterns. The ailments that link to this issue mean people end up falling asleep later and subsequently waking up later too.
DSPD usually brings daytime sleepiness as a result. This is obviously something that you don’t want to have to deal with when you have a busy work life, social life, family, and of course when sleep is such a principal element in sedating ADHD symptoms.
Tips for Adults with ADHD to get better sleep
- Form a regular bedtime and wake-up routine: Head off within a set time each evening and then make sure that you’re out of bed or at least wake up by a set time each morning. This will do wonders to support healthy sleep and overall well-being.
- Exercise: ADHD typically means there’s more energy to play with, which works perfectly because having a regular exercise routine is a proven way to help secure sound slumber. It will also assist with remaining asleep once you do doze off.
- Leave hyperfocus activities for the daytime: This is simply to prevent disengagement issues around bedtime that those with ADHD will know all about. Instead, save these activities for the day hours.
- Take warm baths: enjoying a warm bath is a renowned way to relax the muscles and soothe state of mind. This is absolutely one of the oldest natural sleep aids there are!
- Sip herbal teas: Drinking teas such as these are super for promoting natural relaxation and a more seamless transition into stage 1 of sleep. Chamomile and passionflower are two of the most effective.
- Use positive mental attitude techniques: This will give you chance to readjust your mind, its focus and your thoughts on to happy thoughts.
These ideas are all known to work, but some will be more effectual for certain individuals than others. Therefore, it’s worth giving them all a go, to decipher what works for best for you and your needs.
Article by Sarah Cummings
The Sleep Advisor