ADHD and Sleep: An Overview
Mental health and sleep go hand in hand–getting quality sleep can improve your overall mental health, and having mental wellness can make it easier to get quality sleep. Because of this circular connection between sleep and mental health, people with mental health illnesses need to be aware of the unique challenges they face getting quality sleep and steps they can take to improve their sleep. Today, we’re exploring one specific type of mental illness: ADHD.
ADHD Overview
ADHD is one of the most common neurodevelopmental disorders identified in childhood. It often lasts until adulthood and currently impacts about 1.8 million Canadians.
ADHD–Attention Deficit Hyperactivity Disorder–is characterized by consistent and persistent patterns of inattention, hyperactivity and impulsivity. It can interfere with daily functioning and development.
There are three main types to be aware of: Hyperactive-Impulsive ADHD, Inattentive ADHD and Combined ADHD.
Hyperactive-Impulsive ADHD: People with this type of ADHD may move and/or talk excessively. They may act more impulsively, make quick decisions and struggle being patient or waiting.
Inattentive ADHD: This type of ADHD presents itself as those who have difficulty with attention regulation.
Combined ADHD: People with combined ADHD may struggle with both attention regulation and impulse control.
ADHD in Everyday Life
ADHD can impact a person’s everyday life by making it difficult to focus at work, to pay attention in school, to complete projects, to wait, to take time to complete things or to invest time in interpersonal relationships. About half of people with ADHD also have anxiety and struggle with emotional and thought regulation.
People with ADHD can also experience lower quality sleep, and negative sleep habits.
ADHD and Sleep
Sleep problems associated with ADHD in both children and adults include early and middle insomnia, nocturnal awakening, nocturnal activity, snoring, breathing difficulties, restless sleep, parasomnias, nightmares, daytime sleepiness, delayed sleep phase, short sleep time and anxiety around bedtime
Here are some of these sleep problems explained in more detail.
Delayed Sleep Phase
Many individuals with ADHD have a natural tendency toward delayed sleep phase–or going to sleep later than recommended. Basically, their internal body clock is shifted later than the desired sleep schedule so they struggle or cannot sleep “early”. This can lead to difficulty falling asleep at a conventional bedtime and experiencing excessive daytime sleepiness.
Lack of sleep can make it harder to focus, pay attention or absorb information anyways. So delayed sleep phase can drastically amplify the traditional symptoms of ADHD.
Restlessness and Hyperactivity
ADHD is characterized by hyperactivity and restlessness, which can continue into nighttime. You need to lay in bed, slow down your body and mind, and rest to be able to sleep. Being unable to slow can interfere with both falling and staying asleep.
Executive Functioning and Sleep
ADHD is associated with impaired executive functioning, which includes skills like self-regulation, impulse control and planning. These executive function deficits can extend to sleep-related behaviors, like inconsistent bedtime routines, lack of sleep hygiene and difficulty adhering to regular sleep schedules.
Humans are creatures of habit. Being unable to establish those routines can make bedtime challenging.
Medication Effects
Stimulant medications, commonly prescribed to manage ADHD symptoms, can impact sleep. People taking medication may experience difficulty falling asleep if the medication is taken later in the day, while others may have disrupted sleep or vivid dreams.
If this is something you experience or if you suspect that your medication is impacting your sleep, speak to your doctor about adjusting your medication or timeline.
Tips To Improve Your Sleep with ADHD
Establish a Consistent Sleep Routine: Maintaining a regular sleep schedule can help regulate the body's internal clock and promote better sleep quality. Include fun things to your routine like reading for 20 minutes, stretching, meditation or a cup of tea.
Create a Sleep-Friendly Environment: Ensure the bedroom is quiet, dark and comfortable to facilitate a restful sleep environment. Explore our tips for summer or winter bedroom prep to make sure you have the optimal sleep environment.
Practice Relaxation Techniques: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing mindfulness or deep breathing exercises. If anxiety and an overactive mind keep you up, these tips can be especially helpful.
Avoid Stimulants and Electronics: Minimize caffeine intake and limit electronic device usage close to bedtime. Going to bed and scrolling on your phone can actually keep you up longer! Swap out your phone for a book, coloring, or other non-electronic activity.
Consult a Healthcare Professional: If sleep disturbances significantly impact your quality of life, speak to your doctor and/or get a consultation for a sleep test.
Sleep and ADHD
Remember, the relationship between ADHD and sleep is complex and can vary from person to person. Seeking professional advice tailored to your specific situation is crucial for effective management. Hopefully these tips and tricks can help you increase the quality of your sleep and help with ADHD management.