Difficulty waking up in the morning is a common experience for individuals with ADHD, often linked to issues with sleep-wake cycles and circadian rhythms. This can manifest as delayed sleep phase syndrome, where sleep and wake times are shifted later than desired. Additionally, some people with ADHD experience sleep inertia, the grogginess and disorientation upon waking, which can be more pronounced in those with ADHD.
WHY SOME PEOPLE WITH ADHD MAY STRUGGLE WITH MORNINGS
Circadian Rhythm Disruption: ADHD can affect the body’s natural sleep-wake cycle, making it difficult to fall asleep and wake up at conventional times.
Sleep Disorders: ADHD is frequently comorbid with sleep disorders like insomnia, restless legs syndrome, and delayed sleep phase syndrome, further impacting sleep quality and wakefulness.
Sleep Inertia: The transition from sleep to wakefulness can be particularly challenging for people with ADHD, leading to prolonged grogginess.
Dopamine Regulation: ADHD is linked to irregularities in dopamine levels, a neurotransmitter that plays a role in alertness and motivation, potentially contributing to fatigue and difficulty waking up.
STRATEGIES TO IMPROVE WAKING UP WITH ADHD
Establish a Regular Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends, to regulate your body clock.
Optimise Your Sleep Environment: Ensure a dark, quiet, and cool sleep space to promote better sleep quality.
Limit Screen Time Before Bed: Blue light from electronic devices can interfere with melatonin production, a hormone that regulates sleep.
Consider Light Therapy: Exposure to bright light in the morning can help regulate your circadian rhythm.
Use an Alarm Clock with Features: Consider alarms that gradually increase in volume or have features that require some physical activity to turn off.
Plan a Rewarding Morning Routine: Incorporate activities you enjoy into your morning routine to motivate you to get out of bed.
Address Underlying Sleep Disorders: If you suspect a sleep disorder, consult with a healthcare professional for diagnosis and treatment.
Cognitive Behavioural Therapy for sleep/wake: This therapy can be helpful for individuals with ADHD and sleep problems. You may want to talk to a sleep psychologist to access this therapy.
Medication Adjustments: In some cases, adjusting medication schedules or exploring supplements might be helpful, but this should be done under the guidance of a doctor. Have you spoken to your GP about your sleep?
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.
Read more:
https://www.sleepfoundation.org/mental-health/adhd-and-sleep
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