Individuals with ADHD frequently experience difficulty falling and staying asleep, with up to 70% of children and 50-75% of adults with ADHD reporting sleep disturbances. This can manifest as trouble initiating sleep, frequent awakenings, or restless sleep. These sleep problems can further exacerbate ADHD symptoms, creating a challenging cycle.
COMMON SLEEP ISSUES IN ADHD
Difficulty Falling Asleep: People with ADHD often take longer to fall asleep compared to those without the condition.
Restless Sleep: Racing thoughts, difficulty settling down, and physical restlessness can disrupt sleep.
Frequent Waking: Individuals may wake up multiple times during the night, leading to fragmented sleep.
Delayed Melatonin Release: The body’s natural sleep-wake cycle can be disrupted, with melatonin (a sleep-regulating hormone) released later than usual.
Increased Risk of Sleep Disorders: ADHD is associated with a higher risk of conditions like sleep apnoea, restless legs syndrome, and other sleep disorders.
Factors Contributing to Sleep Problems in ADHD
Brain Regulation: ADHD can affect how the brain regulates activity, impacting sleep patterns.
Executive Functioning: Challenges with planning, organisation, and time management can make it difficult to stick to a consistent bedtime routine.
Sensory Sensitivities: Increased sensitivity to light, sound, or other stimuli can make it harder to relax and fall asleep.
Medication Effects: Stimulant medications used to treat ADHD can sometimes disrupt sleep, especially if taken close to bedtime.
TIPS FOR IMPROVING SLEEP WITH ADHD
Establish a Consistent Bedtime Routine: Go to bed and wake up at the same time each day, even on weekends, to regulate the body’s natural sleep-wake cycle.
Create a Relaxing Bedtime Environment: Make sure the bedroom is dark, quiet, and cool.
Limit Screen Time Before Bed: The blue light emitted from electronic devices can interfere with melatonin production.
Engage in Relaxing Activities: Warm baths, herbal tea (especially chamomile or passionflower), and gentle stretching can help prepare the body for sleep.
Consider Melatonin Supplements: If melatonin release is delayed, a melatonin supplement may help regulate sleep.
Consult with a Healthcare Professional: If sleep problems persist, it’s essential to consult with a doctor or sleep specialist to rule out other sleep disorders and explore potential treatment options, including behavioural therapies or medication adjustments.
As a clinic psychologist, Deb can help you understand the issues underlying any sleep/wake issues. Deb can assist you come up with a plan to change any unhelpful behaviours that are disrupting your sleep/wake cycle. We can work together in clinic or via telehealth (secure video platform).
Deb hasn’t been trained in CBT for sleep/wake disorders. If you think that you would benefit from CBTi for sleep/wake issues, I’d suggest that you contact your GP for a referral.
https://www.sleepfoundation.org/mental-health/adhd-and-sleep
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