Sleep is an important part of our well-being. Everyone generally needs at least 7-9 hours of sleep to function properly each day. However, people with attention deficit hyperactivity disorder (ADHD) constantly struggle to get good sleep. If you are someone with ADHD, chances are high that you may have searched for effective tips for sleeping with ADHD.
According to a study published by National Library of Medicine25-50% of individuals have trouble sleeping. Therefore, if you have ADHD, sleep is important. To help solve your sleep issues, let’s decode the best tips for sleeping with ADHD. But first, let’s dive into the relationship between ADHD and sleep.
How is ADHD and sleep related?
Sleep problems in people with ADHD generally appear in adulthood. They are more likely to sleep for shorter periods, have lower sleep quality, and have frequent nightmares. These problems can be a possible consequence of ADHD symptoms, including hyperactivity, alertness, etc. Here are some other possible causes that may be linked to sleep problems in people with ADHD:
1. Trouble keeping schedule
People with ADHD generally have a difficult time trying to focus. On top of that, they also have a hard time stopping the project, adjusting work, and going to bed. Even after going to bed, they may find it difficult to settle down to sleep.
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2. Stimulant drugs:
Stimulant medications used during ADHD treatment may make sleeping more difficult. Added to it is the caffeine you get from other sources like tea, coffee, etc.
Practical tips for sleeping with ADHD
Now that you know what causes sleep problems in people with ADHD, let’s dive into some solutions. Here are the most helpful tips for sleeping with ADHD:
1. Sleep in a quiet, comfortable room.
Given that people with ADHD have trouble falling asleep and staying asleep, it’s a good idea to eliminate all irritating environmental factors. Before going to bed, check the room temperature. Invest in a good mattress and light-blocking curtains to help with sleep quality. In addition, try to keep the room as quiet as possible.
2. Maintain a consistent bedtime routine.
Maintaining any kind of routine with ADHD is challenging. However, when it comes to good sleep, a routine is a must. Routine sets the rhythm of your body. For example, you tend to feel hungry at the time you eat regularly. Likewise, when you establish a sleep routine, your mind and body are programmed in such a way that they learn to feel sleepy around the same time.
3. Add relaxation techniques to your bedtime routine.
Adding relaxation techniques to your sleep routine can help improve the quality of your sleep. These activities include:
- breathing exercises,
- Warm baths, and much more.
4. Unplug the technology.
Get time out from using technology, including cell phones, video games, TV, etc. The light that these devices emit can significantly disrupt your sleep cycle.
5. Avoid daytime naps.
We know how tempting it is to take a quick midday nap while you sleep at night. A daytime nap doesn’t necessarily mean the end of the world. But getting rid of this habit will make it difficult for you to sleep in the long run. Therefore, try to avoid sleeping during the day as much as you can. If you really need a nap, try to be at least 20 minutes long and before 3 p.m.
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Sleeping with ADHD is difficult. We hope these tips for sleeping with ADHD will be helpful to you. However, if you are having extreme difficulty falling asleep, it could be a sign of an underlying sleep disorder, such as insomnia.
In this case, you should seek professional help. Finding help is now easier than ever with the rise of online therapy platforms. To find out the best online therapy platforms, click here.