The Relationship Between ADHD and Sleep: What You Need To Know
Attention-deficit/hyperactivity disorder (ADHD) impacts functioning at school, work, social situations, and daily responsibilities. Symptoms often begin in childhood and follow the individual well into their adult life. Because ADHD impairs the regulation of brain activity, it can often affect sleep patterns. With proper care and symptom management, individuals can live relatively normal lives. However, it is possible that sleep disorders can develop without the individual even realizing it.
The Connection Between ADHD and Sleep
Beginning around puberty, people diagnosed with ADHD have issues falling and staying asleep, with these issues increasing with age. Sleep issues can also vary depending on the type of ADHD. Both inattentive and hyperactive symptoms can cause later bedtimes, more night awakenings, and lower sleep quality. Coexisting disorders such as anxiety and depression may also lead to issues with sleep patterns or exacerbate ADHD-related sleep struggles.
Sleep Disorders and ADHD
Many ADHD symptoms are similar to sleep deprivation, such as forgetfulness, lack of concentration, fatigue, hyperactivity, and impulsiveness. It can be difficult to determine whether or not these are symptoms of ADHD or if they are developing into a sleep disorder, as 25%–50% of people with ADHD report having sleep problems. While sleep disorders and ADHD are two different diagnoses, they can play into each other. Here are a few of the most common sleep disorders:
Insomnia: Racing thoughts and excess energy from ADHD can cause the inability to fall or stay asleep, which can become a pattern over time.
Circadian Rhythm Sleep Disorder: This is when the body’s internal clock is out of sync with the individual’s environment.
Sleep-Disordered Breathing: These disorders refer to obstructed airflow through the upper airway that causes snoring and sleep apnea.
Restless Legs Syndrome: Occurs in almost 50% of individuals with ADHD, where their legs or other limbs twitch uncontrollably, usually due to an uncomfortable sensation.
Narcolepsy: Individuals with narcolepsy experience excessive daytime sleepiness with sudden episodes of muscle weakness.
How Sleep Disorders Affect Daily Life
The inability to obtain adequate sleep throughout the night can affect daily functioning at school or work. Fatigue can affect one’s ability to concentrate on tasks, perform activities, engage socially with others, and meet deadlines. It also decreases alertness, which can be dangerous when driving or operating heavy machinery.
Sleep deprivation can also cause long-term symptoms such as:
Irritability
Restlessness
Exhaustion
Anger
Anxiety
Depression
Tips for Individuals with ADHD and Sleep Problems
Sleep interventions and medications are common solutions for people with ADHD who experience sleep issues. A consistent bedtime routine may also increase sleep hygiene and promote relaxation. Here are some other ways to reinforce healthier sleep habits:
Do not consume caffeine, sugar, or alcohol right before bed.
Cut off screen time at least an hour before bedtime.
Keep outside stress away from your area of sleep (e.g., if you work from home, avoid working from your bed).
Engage in fresh air and physical stimulation throughout the day.
Develop relaxing activities to do before bed, such as taking a bath, meditation, or reading.
Maintain a cool, dark, and clean area for sleeping.
Utilize a white noise machine to induce sleep.
Follow a sleep schedule and try to go to bed around the same time every night.
If you find yourself struggling with sleep, seek help from a health professional. Primary care physicians may be able to provide medication to help with sleep troubles. To maintain the longevity of symptom management, it also may be beneficial to seek help from a therapist. With therapy, you can learn relaxation techniques and time management skills in a safe and welcoming environment.
Are you someone with ADHD who struggles with sleep? Schedule a consultation today!