Does ADHD Make You Tired?
Attention-deficit/hyperactivity disorder (ADHD) can be a common neurodevelopmental disorder that tends to be associated with a high prevalence of accompanying sleep disorders. These can include circadian rhythm sleep disorders, sleep apnea, and restless legs syndrome (RLS).
Many people with ADHD experience sleep disturbances and report feeling tired throughout the day. According to CHADD, four out of five adults with ADHD may live with sleep disorders that affect their daily functioning. Improving daily routines and sleep hygiene may be helpful, and working with a licensed therapist can provide you with individualized insight and guidance.
Does ADHD make you tired?
ADHD may cause fatigue due to neurochemical imbalances in the brain. Research also suggests that, when compared to the combined type of ADHD, those with inattentive ADHD may experience more sleep problems and fatigue.
In addition, obstructive sleep apnea (OSA) and sleep-disordered breathing (SDB) tend to be more prevalent in those with ADHD. These conditions may worsen core ADHD symptoms, such as difficulty focusing and forgetfulness.
Some researchers also point out that “poor sleep quality and quantity play an important role in cognitive functioning deficits.”
According to the theory of circadian rhythm dysregulation, a person with ADHD may have an internal clock that is less able to judge the passage of time. This may be partially attributed to a delayed melatonin release in those with ADHD.
Sleep disorders associated with ADHD
Some people with ADHD are also diagnosed with autism spectrum disorder (ASD).
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V) generally allows for a simultaneous diagnosis of ADHD with another disorder, such as ASD. Both ADHD and ASD tend to be linked with a high prevalence of sleep disorders listed in the International Classification of Sleep Disorders, 3rd edition (ICSD-3).
Sleep issues can include insomnia, circadian rhythm sleep-wake disorders, sleep-related breathing disorders (SRBD) like obstructive sleep apnea (OSA) and sleep-disordered breathing (SDB), and delayed sleep phase syndrome (DSPS). DSPS can be considered a circadian rhythm sleep disorder that sets back the sleep-wake cycle by two hours or more.
Some studies indicate high apnea/hypopnea and nocturnal motor activity in the sleep of children with ADHD, while other studies suggest alterations in REM sleep in those with ADHD. However, the exact results of these studies may contain inconsistencies, with some findings suggesting "an increase in total sleep time in ADHD" while "others report a decrease in total sleep time due to intermittent awakenings."
Regardless of the exact cause, sleep deprivation may lead to one feeling tired during the day, as well as experiencing other symptoms, such as irritability, restlessness, and difficulty focusing.
The effects of sleep deprivation
Many people with adult ADHD find that they are better able to concentrate at night, a time when they may be more awake and energized. It may take them a long time to fall asleep, or they may experience insomnia and restlessness. When they do fall asleep, it may be much harder to wake up rested in the morning, which can impact school or work performance.
Studies indicate that sleep deprivation can impair attention, and young adults with ADHD tend to perform worse on continuous performance tasks.
Sleep deprivation can also be associated with the following:
- Impairments in the processing of facial expressions
- Increased likelihood of depression, anxiety, and other mental health disorders
- Hyperactivity
- Inattention
- Increased vulnerability to physical illness
- Fatigue
- Restlessness
Tips for better sleep
Common symptoms of sleep deprivation can include difficulty paying attention, mood changes, and reduced cognitive ability. For those with ADHD, these issues can become even more challenging, exacerbating ADHD symptoms.
- Stay away from technology (cell phones, TV, video games, etc.) an hour before bedtime.
- Consider taking melatonin supplements or using bright light therapy to regulate the sleep-wake cycle. Always consult your doctor before adding a supplement to your regimen.
- Aim to have a consistent sleep routine and do relaxing things at night, such as reading a book or taking a bath shortly before bed.
- Avoid doing projects that require intense focus at night, as this might induce hyperfocus and keep you awake.
- Exercise during the day.
- Consider using a weighted blanket.
- Keep your bedroom comfortable, quiet, cool, and dark.
- Avoid naps during the day.
- Avoid caffeine at night.
- If you take stimulant medication, discuss the best time of day to take it with your doctor.
Therapy to manage ADHD, improve sleep, and cope with anxiety
Sleep disturbances and fatigue can greatly impair functioning and make it more challenging to manage ADHD symptoms. The support of a licensed therapist in managing stress and fatigue-related symptoms may help you find ways to address these challenges.
Online therapy
If going to in-person sessions is inconvenient or adds another demand to your schedule, you may want to consider online therapy. A platform like BetterHelp can connect you with a licensed therapist, allowing you to attend sessions via video conference, phone call, or online chat.
The benefits for people with ADHD, stress, and anxiety
One 2020 study looked at the effects of an online therapy program for stress, coping skills, and sleep quality. According to researchers, “These results suggest that a brief, 6-week, cognitive-behavioral internet-based stress management program improves coping skills, sleep quality, and well-being.”
Studies suggest that online therapy can be effective for treating adult ADHD as well.
Takeaway
Does ADHD make you tired?
It’s not uncommon for people with ADHD to experience mental fatigue, mental exhaustion, physical exhaustion, physical fatigue, and brain fog. However, a 2020 study suggests that these symptoms may have more to do with the sleep problems that are common in those with ADHD rather than being symptoms of ADHD themselves. It reports that “cognitive performance deficits routinely attributed to ADHD” may actually be due to daytime sleepiness that results from difficulty sleeping or having restless sleep at night, which can affect cognitive function.
In other words, addressing sleep problems and cultivating a regular sleep schedule may help boost energy levels and improve focus and sustained attention abilities in those with ADHD who often feel tired.
Do people with ADHD symptoms have other mental health conditions too?
Each person is different, but it's not uncommon for those with ADHD to experience a comorbid mental health condition. Some of the most common types of comorbid conditions for people with ADHD include disorders related to sleep patterns, depression, anxiety, bipolar disorder, conduct disorders, autism spectrum disorder, and learning disorders.
What does ADHD fatigue feel like?
ADHD-related fatigue can affect people differently. For many, however, it manifests as physical and emotional exhaustion, chronic stress, and mood swings, which are often caused or exacerbated by poor overall sleep quality. In turn, they can cause or contribute to effects like poor appetite, trouble paying attention, frequent overwhelm by sensory stimuli, and overall fatigue in general.
What are the ADHD symptoms in adults?
What qualifies as a common symptom of ADHD depends on the type or presentation of ADHD a person may have. According to the American Psychiatric Association, the three main presentations are:
Primarily hyperactive/impulsive
Primarily inattentive
A combined type
Some symptoms of the primarily hyperactive type can include trouble sitting still, excessive movement, and frequently acting without thinking. Some symptoms of the primarily inattentive type can include trouble focusing or staying organized. A person could also experience both types of symptoms.
Difficulty falling asleep leading to chronic fatigue and muscle tension also commonly affects individuals with an ADHD diagnosis. ADHD treatment may depend on the type and severity of the individual’s symptoms.
How does having ADHD affect mental health?
Living with an ADHD brain can affect mental health in various ways, especially when the individual must engage in tasks without accommodations or participate in settings designed for neurotypical individuals. This can cause stress, overwhelm, and low self-esteem, as the person may have trouble building a structured daily routine, focusing for long periods, and meeting deadlines—which are common requirements in work and school situations. In addition, it's not uncommon for people with ADHD to live with co-occurring conditions, such as depression or anxiety.
What does ADHD burnout feel like?
According to the Attention Deficit Disorder Association (ADDA), ADHD burnout is a term that refers to when a person with ADHD becomes overwhelmed mentally, emotionally, or physically. “When this occurs,” ADDA reports, “you run out of fuel to complete even the simplest everyday things.” It can result from the constant need to cope with one’s symptoms—particularly to perform in settings that were not designed with neurodiverse individuals in mind, which can be mentally, emotionally, and physically draining.
Can ADHD make you lazy and tired?
A person with ADHD may sometimes feel overwhelmed, exhausted, and unable to engage in even basic tasks for work, school, or self-care. While it may be labeled as laziness by some, it's actually often a common result of working hard over a period of time to cope with symptoms in order to meet expectations, referred to as “ADHD burnout.” Note as well that as many as 70% of people with ADHD also have sleep disorders that disrupt sleep patterns, which could lead to daytime sleepiness and fatigue symptoms too.
Does ADHD make you sleepy?
People with ADHD often say they feel tired during the day, which could further impair cognitive functioning and quality of life. One possible reason for this is the fact that sleep disorders like insomnia, restless leg syndrome, and others are common in those with ADHD. To treat ADHD and related challenges like sleepiness, a healthcare provider may recommend ADHD medication and therapy.
In addition, stress management techniques, deep breathing exercises, healthy eating patterns, reduced caffeine intake, proper hydration levels, regular physical activity, and frequent breaks from tasks may help improve sleep and daytime functioning. If you're looking for support managing ADHD symptoms like cognitive fatigue, exploring treatment options with healthcare professionals who specialize in neurodivergence may be helpful.
Can ADHD cause oversleeping?
It is possible for ADHD to cause a person to frequently oversleep, whether directly or indirectly. Coping with symptoms daily could result in fatigue, which could cause one to feel tired and sleep excessively.
It's also important to note that sleep disorders and depression commonly co-occur with ADHD, either of which could cause insomnia (trouble sleeping and then feeling tired during the day) or hypersomnia (sleeping too much). Therapy and medication management may be recommended for those with ADHD who are experiencing sleep-related challenges.
What is the best lifestyle for people with ADHD?
The best lifestyle for someone with ADHD depends on the individual, their symptoms, and symptom severity. In general, eating nutritious foods, exercising regularly, and cultivating a strong social support network can be helpful for most. In addition, for those who often lose track of time or have trouble staying organized, it could help to break tasks down into smaller pieces, allow for extra time to complete tasks, wear headphones to filter out loud noises and other distractions, and use time management tools like apps or planners.
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