We all need a good night’s sleep, especially those of us dealing with ADHD insomnia. There are a few culprits behind the phenomenon that causes people with ADHD to struggle more with their sleep – and while not every person with ADHD suffers, it can be a significant challenge for many of us.
It can be difficult to get the rest you need but there are a few steps you can take to make sure you get some quality shut eye.
Let’s take a closer look.
Does ADHD Make It Harder to Fall Asleep?
Sleep problems associated with ADHD can be disruptive and challenging to manage. Adults affected by the disorder are particularly vulnerable, with up to 80% reporting signs of insomnia according to research.
For more stats on sleep, check out our A Neurodivergent’s Guide to Sleep
Furthermore, restlessness during sleep is listed in the third edition of Diagnostic and Statistical Manual of Mental disorders – a sign that more attention is being drawn to this facet of ADHD.
Many face difficulty in actually waking up due to lack of quality sleep along with periods of intrusive sleep which could occur when someone with ADHD loses interest in an activity suddenly.
Let’s take a closer look.
ADHD and Sleep Cycle Disruption
First of all, it’s important to understand that people with ADHD often experience disrupted sleep cycles. This means that even if they are able to fall asleep easily, they tend to wake up frequently during the night due to their restless mind wandering from one thought or activity to another.
This could be due in part to a malfunctioning circadian rhythm – our body’s internal clock – which can lead to insomnia, difficulty staying asleep and other sleep problems.
Stimulants Can Interfere With Sleep Habits
Another contributing factor is the use of stimulant medications such as Adderall or Ritalin, which are commonly prescribed for people with ADHD.
Stimulants can interfere with normal sleep patterns by making it harder for people with ADHD to relax and unwind before going to bed. In addition, stimulants also increase alertness and can make it difficult for people with ADHD to fall back into a deep sleep when they do manage to drift off.
What Else Causes Sleep Problems With ADHD?
Several theories exist about why people with ADHD so often experience sleep problems. It has been theorized that because of the characteristics of ADHD, it is difficult for these individuals to “turn off” their minds at night and go to sleep.
Some people with ADHD may be more alert during the nighttime hours, making it harder to settle down and get a good night’s rest.
As mentioned earlier, caffeine intake and certain stimulant medication used to treat ADHD may impede sleep quality as well, as can alcohol and other coexisting conditions like anxiety or depression.
Researchers have suggested that changes in our circadian rhythms combined with an alteration of melatonin production could be to blame as well. All of these possible causes make it very important that attention is paid to both maintaining healthy bedtimes and ensuring disruptions in the sleeping environment are minimized when trying to get a good night’s rest.
ADHD Insomnia: How to Cope
A lack of sleep can lead to countless problems, from obesity to anxiety and even difficulties with emotional regulation.
Fortunately, you’re not alone. We’ve got some tips and tricks that may help you cope with ADHD insomnia so you can finally get a good night’s sleep.
Work on Improving Your Sleep Hygiene
Sleep hygiene is important for everyone, but especially for those with ADHD insomnia. Developing a routine that allows for better sleep is essential for managing your symptoms of insomnia and feeling more rested during the day.
Try establishing a consistent pre-bedtime routine such as taking a warm bath or shower, reading something calming or meditating before bed. Shutting off electronics an hour before bedtime is also recommended so that your mind has time to wind down and relax.
Get Up and Go to Bed at the Same Time Every Day
Establishing regular sleeping patterns will help your body adjust more easily to sleeping soundly through the night.
Going to bed at the same time each night and getting up at the same time each morning will help create consistency in your routine which will allow your body to know when it should start winding down for the day. This consistency can also help reduce fatigue throughout the day as well as improve energy levels while awake during daylight hours.
Get Some Exercise In
Exercise has been proven to help people with ADHD insomnia reduce stress levels, regulate their moods and have better quality sleep overall. Taking part in physical activities such as walking or jogging can also provide mental clarity which allows for better focus during times of stress or distraction.
However, it’s important not to overexert yourself so trying out low-impact exercises like yoga or pilates may be beneficial if you’re looking for something more gentle yet still effective in helping you get some restful shut eye!
Avoid Stimulating Activities and Screens Before Bed
One of the most important things to keep in mind is to avoid stimulating activities before bedtime. This means no phone calls, emails, or social media scrolling before hitting the hay.
And if your bedroom has a television set, try to stay away from shows or movies that are particularly stimulating or exciting. The key here is to create an environment conducive to relaxation and focus on calming yourself down.
Pay Attention to Sleep Patterns and Habits
Pay attention to your sleep patterns and habits. Keep track of how much time it takes for you to fall asleep each night, as well as how often you wake up during the night—and write these observations down in a journal.
By monitoring your sleep patterns over time, it will be easier to identify potential triggers that could be causing your insomnia and come up with solutions on how best to address them.
To help with sleep monitoring, check out our free .pdf downloadable Sleep Study exercise and goal setting activity.
Get Lots of Sunlight
Make sure that you’re getting enough sunlight throughout the day—both indoors and out! Exposure to sunlight helps regulate our circadian rhythms which encourages us to feel more alert during the day while feeling more sleepy at night.
So taking regular breaks during your workday (if possible) for some fresh air or even just a few minutes of natural light streaming through the window will do wonders for promoting better sleep quality at night!
Try Aromatherapy
Aromatherapy is one of the best ways to help calm and relax your mind before bedtime. Lavender is a popular scent for its calming properties, or you could try chamomile or an herbal blend like clary sage or geranium.
You can buy essential oils online and use them in a diffuser around your bedroom or add them to your bath each night. Alternatively, try spritzing lavender linen spray on your sheets before bed!
Take a Warm Bath or Shower Before Bed
Taking a warm bath before bed can help create the ideal environment for falling asleep quickly. Furthermore, taking a shower will soothe tense muscles and help wash away all the stress of the day—especially if you use essential oils in your shower as well!
Don’t Be Afraid of Naps, But Be Smart About Them
Napping during the day can give you an energy boost when needed. However, if they are taken too close to bedtime then they may interfere with nighttime sleep patterns. If you do choose to nap during the day make sure it’s no longer than 30 minutes and at least 4 hours before bedtime.
Control the Climate
Create an optimal environment in which to sleep by turning down both air conditioning and heaters beforehand. The ideal temperature for sleeping should be between 60-67°F (15-19°C). Additionally, blackout curtains can help keep out any light that might interfere with falling asleep quickly and naturally during night time hours.
Avoid Hyper Focused Activities Right Before Bed
One of the most common characteristics of ADHD is hyperfocus, or intense concentration on one particular thing for an extended period of time. If you have ADHD, you may find yourself becoming so engrossed in an activity that you lose track of time and forget to wind down before going to bed.
To avoid this, try avoiding activities that require deep concentration right before going to bed — instead, opt for something calming like reading a book or taking a bath.
Use White Noise
White noise is an effective way to reduce distractions while trying to fall asleep. It masks other sounds like barking dogs or noisy neighbors and helps create a peaceful environment conducive to sleeping. There are tons of white noise apps available online — take some time to experiment with different sounds until you find the one that works best for you!
Try a Weighted Blanket
Weighted blankets provide gentle pressure on your body while sleeping which has been shown to reduce anxiety and help people with ADHD relax enough to fall asleep faster. They come in all sorts of shapes, sizes, and weights so be sure to do your research before purchasing one in order to make sure it’s the right choice for you!
Keep a Sleep Diary
Keeping track of your sleeping patterns over time can be incredibly helpful when dealing with insomnia caused by ADHD.
Take notes on how much caffeine or alcohol you consume during the day as well as how active or inactive your lifestyle is — all these things can affect your ability to get good quality sleep at night! It may seem tedious but having all this information handy will give you valuable insight into what factors may be preventing you from getting the restful sleep your body needs.
Pay Close Attention to Medications and Adjust Your Dosing/Timing if Needed
If your doctor has prescribed medications to help manage your ADHD symptoms, it may be helpful to pay close attention to the timing of your dose—especially if it is a stimulant such as Ritalin or Adderall.
Taking these medications too late in the day could be causing you trouble sleeping at night. If this is the case, talk to your doctor about adjusting your dosage or switching to another type of medication.
Try Relaxation Exercises and Deep Breathing
Relaxation exercises such as yoga and deep breathing can help reduce stress and calm the mind before bedtime. If you have trouble falling asleep, try taking some slow, deep breaths and focus on relaxing different parts of your body from head to toe. You may also want to try listening to soothing music or reading a book before bedtime.
If You Can’t Fall Asleep, Get Up
It might seem counterintuitive but sometimes getting out of bed can be more beneficial than lying awake in bed all night long. If after trying relaxation exercises and deep breathing techniques you still find yourself unable to sleep, get up for 10 minutes or so and do something light like reading a book or watching TV (just make sure it isn’t too stimulating).
After 10 minutes go back into bed with the intention of sleeping—your mind will begin associating being in bed with sleeping rather than lying awake all night long.
Final Thoughts
Getting sufficient amounts of restful sleep isn’t always easy, but it’s not impossible either!
By taking small steps each day towards improving your sleeping habits — such as avoiding hyper focused activities right before bed, using white noise for background sound, investing in a weighted blanket if necessary, and keeping a detailed sleep diary —you can start making progress towards healthier sleep patterns that will help keep your mind sharp throughout the day!
Further Reading
- Amy Sippl: A Neurodivergent Guide to Sleep
- Veronica Bun: How To Create A Bedtime Routine That Improves Sleep and Executive Function
- Christian Fadeuilhe, et. al: Insomnia Disorder in Adult Attention-Deficit/Hyperactivity Disorder Patients: Clinical, Comorbidity, and Treatment Correlates – PMC
- Gabriele Masi et al: Effects of melatonin in children with attention-deficit/hyperactivity disorder with sleep disorders after methylphenidate treatment – PMC
- Rebekah Pierce: Hyperfixations & ADHD: What You Need To Know
- Rebekah Pierce: Emotional Regulation & ADHD: What You Need To Know