Exploring The Link Between ADHD Hyperactivity And Sleep
In today’s world, it may seem more challenging than ever before to get quality sleep each night. For many, work hours are increasing, as are the number of sleep distractions that may keep us awake, from social media to streaming services. The idea of getting seven to nine hours of sleep on a nightly basis may seem like wishful thinking, specially when living with an additional condition like attention-deficit/hyperactivity disorder or ADHD.
Sometimes, it’s not your bedtime routine
Some might find they consistently have difficulty falling asleep, even when practicing habits that promote good sleep quality, such as reducing caffeine intake and avoiding artificial light from screens before bedtime. Many people report difficulty “turning their brains off” at night to sleep, and this can be especially common for those living with ADHD. Interventions like therapy and lifestyle adjustments, as well as support groups and medication, can be helpful in alleviating ADHD symptoms and improving sleep.
Impacts of untreated attention-deficit/hyperactivity disorder (ADHD)
Attention-deficit/hyperactivity disorder, commonly referred to as ADHD, often involves challenges with focus, impulsivity, and inattentiveness. It can make it challenging to remember important dates and details, concentrate on tasks that aren’t interesting to you, and manage your time throughout the day.
ADHD can be a hugely impactful mental health condition that may have adverse effects on one’s life, although it can be important to note that ADHD can come with advantages as well.
This disorder can be associated with an increased risk of substance misuse, legal trouble, poor physical wellness, and a decreased lifespan when left untreated. Therefore, securing a legitimate diagnosis from a licensed mental health professional can be crucial if you suspect you might be experiencing symptoms of ADHD.
Sleep disorders
It can be normal to have trouble falling asleep every once in a while. For instance, if you’re stressed about a conflict with your partner or can’t stop thinking about an upcoming work project, you might find yourself lying awake for hours rather than sleeping. However, those who experience persistent problems with the timing, quality, and amount of sleep they get on a nightly basis could be living with a sleep disorder.
What causes sleep disorders?
There are a variety of sleep disorders that can have devastating impacts on cognitive and executive function abilities, as well as overall mental health and quality of life. Sleep disorders often arise from a problem with the circadian rhythm, also known as the sleep-wake cycle.
Common sleep disorders
Common sleep disorders can include the following:
- Restless leg syndrome, which can involve an inability to control the movement of one’s legs
- Breathing disorders, such as sleep apnea or disruptive snoring
- Delayed sleep phase syndrome, which typically involves going to bed and waking up late
- Sleep problems related to substance misuse, such as excessive alcohol or caffeine intake
The link between ADHD and sleep
ADHD and sleep disorders
Those with ADHD often experience what is called a delayed sleep phase syndrome, in which their circadian rhythm leads them to fall asleep and wake up much later than may be considered typical. This condition usually falls under the category of circadian rhythm sleep disorders, in which an individual may face persistent problems with their circadian rhythm or sleep cycle.
The potential negative impacts of ADHD may also coincide with the impact of sleep disorders on one’s life. Those who regularly get insufficient or poor-quality sleep often find themselves with a heightened risk of heart disease, moody or erratic behavior, and difficulty focusing, among other challenges. Getting a diagnosis from a licensed professional can be crucial to determining whether your sleep problems might be linked to ADHD.
Exploring medication and treatment options
Those who live with ADHD and ADHD-related sleep disorders might feel hopeless or defeated at times, as if they are constantly fighting an uphill battle. However, there may be a variety of potential treatment options at your disposal.
Some possible avenues for improving sleep include the following:
Using stimulants and other medications for attention-deficit/hyperactivity disorder
Joining ADHD support groups
Support groups can also be an excellent tool. Talking to others who experience similar challenges can help you feel less isolated, and you may learn effective strategies from others who have encountered difficulties with sleep.
Developing a bedtime routine
Lifestyle changes, such as getting regular exercise, eating nutrient-rich foods, practicing mindfulness and meditation, and implementing a relaxing nightly routine, may help you fall asleep more easily at night.
Melatonin and other supplements
Supplements such as melatonin and magnesium may be helpful for those who have sleep disorders or symptoms.
Getting professional therapy
Therapy can also be an effective tool to help you manage both ADHD symptoms and sleep disorders. If it’s challenging or inaccessible to fit in-person appointments into your schedule, you might consider online therapy.
Online therapy
When you use an online therapy platform, you can connect with one of thousands of licensed therapists, many of whom specialize in specific areas, such as ADHD, sleep disorders, or even individuals who live with both concerns. In addition, you can schedule appointments outside of typical office hours, attend them from the location of your choice, and choose between video conference, phone call, and online chat for each session.
Is online therapy an effective treatment for getting better sleep?
According to a 2020 study, a six-week online therapy program was generally effective in improving sleep quality, stress levels, coping skills, and overall well-being. Online therapy has also shown efficacy in treating ADHD and a variety of other mental health conditions and concerns.
Takeaway
Why do people with ADHD sleep late?
Not every person with ADHD sleeps late, but the symptoms of the disorder—such as physical and mental hyperactivity—can make sleep difficult for a lot of people with the condition. That’s probably why some of us associate having ADHD with a late bedtime.
Do ADHD-diagnosed people have different sleeping habits?
It depends on the person. Hyperactivity, fidgeting, time blindness, and genuine forgetfulness to go to bed are just some of the symptoms that can interfere with sleep. It isn’t unusual for people with ADHD to go to bed and stay asleep later, or to have to engage in intentional relaxation techniques they otherwise might not have to use.
Do people with ADHD need to follow a certain bedtime routine?
What works for any given individual, whether they have ADHD or not, will vary. Some people with ADHD may be prescribed treatments or strategies that are intended to be part of their bedtime routine, such as melatonin supplementation or relaxation techniques. However, there’s no one absolute routine recommended for every person with ADHD.
Can melatonin help ADHD-related insomnia?
Generally, it seems that melatonin supplements may be safe and beneficial for both children and adults with ADHD who struggle to fall and stay asleep due to their symptoms.
Why is sleeping so hard with ADHD?
Sleep difficulties are common in people with ADHD. ADHD and sleep problems are thought to have a bidirectional relationship, meaning ADHD can lead to inadequate sleep, and sleep deprivation can exacerbate symptoms like inattentiveness, forgetfulness, and behavioral difficulties.
Experts believe that individuals with ADHD experience disruptions in their circadian rhythm, the internal clock that helps regulate sleep patterns. For example, studies show that melatonin secretion is delayed in children with ADHD, leading to delayed sleep timing. Additionally, circadian rhythm disorders, which affect sleep quality, are common in individuals with ADHD. A circadian rhythm sleep disorder can lead to difficulty waking up, daytime sleepiness, and other disruptions to daily life.
ADHD is also comorbid with other sleep disorders, including restless leg syndrome and obstructive sleep apnea, a type of sleep disordered breathing that can cause individuals to snore loudly and experience restless sleep. If you’re living with sleep apnea or another disorder related to ADHD, consider connecting with a provider experienced in managing sleep disorders.
Another potential contributor to sleep challenges in people with ADHD is medication. Stimulant ADHD medication has been associated with difficulty falling asleep and staying asleep, reduced sleep duration, and other sleep disturbances. Always consult with a healthcare professional prior to starting or stopping any medication.
Why do people with ADHD like to stay up late?
There are several reasons people with ADHD often stay up late, aside from difficulty sleeping. Many individuals with ADHD report feeling overwhelmed during the day, making it hard for them to find time to themselves. Nighttime, then, provides them with the opportunity to relax and engage in leisure activities. Additionally, some people with ADHD find that they are able to focus better at night than during the day.
Another potential cause of late bedtimes is hyperfocus—a common symptom of ADHD. When people with ADHD become engrossed in an activity, they may lose track of time or simply decide not to adhere to their typical bedtime.
What wakes people with ADHD up?
Because ADHD can cause executive dysfunction and sleep restriction, individuals with the disorder may struggle to start their day. If this is the case for you, there are several strategies that may help you wake up in the morning.
Many sleep experts recommend exposing yourself to sunlight first thing in the morning, which can help reset your circadian rhythm. It can also help to set multiple alarms and avoid using the snooze button. You may also want to create a morning routine, which can make the transition from sleeping to starting the day more pleasant.
Can ADHD cause issues with sleep?
Though sleep disturbance is not one of the symptoms listed in the Diagnostic and Statistical Manual of Mental Disorders, research suggests that ADHD is closely connected with poor sleep. According to a study titled “Sleep Disorders in Patients with ADHD: Impact and Management Challenges”, people with ADHD often struggle to create sleep routines, which can make it difficult to optimize sleep.
Additionally, many people with ADHD live with comorbidities that can make it even harder to get a good night’s sleep. For example, people with ADHD who also live with a mood disorder—like bipolar disorder or major depression—may experience more pronounced sleep challenges.
How much sleep do ADHD people need?
Experts recommend that children with attention-deficit/hyperactivity disorder get 9-11 hours of sleep each night. The recommendation for teens with ADHD is 8-10 hours per night, while 7-9 is thought to be ideal for people with adult ADHD.
How to get better sleep when you have ADHD?
There are several ways people with ADHD can improve sleep hygiene. Lifestyle changes that can improve sleep include engaging in regular physical activity, reducing alcohol intake, creating a balanced nutritional plan, and avoiding naps. You can also foster healthy sleep habits by creating a nighttime routine, which may involve practicing deep breathing, meditating, and creating a restful environment.
Additionally, many stimulant medications used to treat ADHD can cause sleep disruptions. In some cases, non-stimulant ADHD medications may be prescribed to help alleviate disturbed sleep. If you believe that your ADHD-related sleep problems are associated with a stimulant medication, consider consulting with a healthcare provider. A mental health or medical professional can help determine whether different prescription medications will contribute to healthy sleep patterns.
You might also consider consulting a sleep medicine professional, who can conduct a sleep study (e.g., a multiple sleep latency test) and determine whether there are other factors preventing you from getting a good night’s rest. Additionally, they may recommend a sleep medication that can help you maintain a regular sleep schedule.
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