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Why Sleep is Complicated With ADHD

Updated: Nov 24, 2022

BY IZABELLA HELBIN


Sleep is essential for your ability to focus and concentrate, beneficial to mood and overall health and well-being. It has been shown that sleep reduces the risk of severe health problems, reduces stress and overall initiates a healthier lifestyle. Everyone needs 7-9 hours of sleep nightly to feel well and productive.

 

Many individuals with ADHD do not get enough sleep.

ADHD sleep problems may be a side effect of medication, problems with arousal, alertness, and regulation circuits in the brain. Daytime sleepiness plays a massive role for women with ADHD in their daily lives. Some people judge them for sleeping at inappropriate times throughout the day without realizing it is hard to avoid. Individuals with ADHD with sleep deprivation may feel constantly grumpy, restless, irritated and tired. Then, these new challenges have been linked to more difficulties in everyday behaviour. How does ADHD cause this sleeplessness?

  • Thinking of a million different things

  • Sudden burst of energy

  • Sensitivity to noises

  • Having restless legs

 

Tips to have a great rest

The following quick tips can help those who feel their ADHD is overwhelming their sleep schedule.

  • Turn off all electronic devices a few hours before sleeping. The blue light emitted off cellular devices has been proved to disturb sleep cycles.

  • Avoid taking daytime naps. Taking naps throughout the day may make you less sleepy at night and affect your sleep habits.

  • Try getting out of bed if you cannot sleep. Rolling around in bed will not help tiredness, so going to another room to meditate, read a book, and drink some water may help you feel tired sooner.

  • Take a warm bath before bed.

  • Keep the bedroom quiet and dark.

 

Waking up in the morning

Since waking up may be difficult after a rough night's sleep, these tips make waking up easier in the roughest of mornings.


  • Setting two alarms. As we all know, every minute in the morning counts. Setting the alarm just 20 minutes before your usual wake-up can save lots of time in the morning, making you feel less overwhelmed for the day.

  • Start your day with some morning exercise. Even a 10-minute walk in the morning can boost productivity. Exercises can get you up moving and motivated for the day.

  • Preparing the night before. Mornings aren't the best to run around for last-minute activities, especially for the actively occupied mind. Laying out clothes, packing lunches and creating to-do lists ahead of time can make a difference.



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