Approximately 25-50% of individuals with ADHD have difficulties with either getting to sleep, staying asleep or waking up at inappropriate times. It also is fairly common for people with ADHD to have co-occurring sleep disorders such as insomnia, sleep apnoea, and restless legs syndrome (RLS). People with ADHD may also have other mental health conditions such as anxiety, depression, or substance use disorders that can also play a role in interrupting sleep
What disrupts sleep, particularly for those with ADHD?
- Hyper focused activity: Both adults and children can hyperfocus when they are using their computers or mobile phone. Blue light from phones, computers and televisions together with hyper focused activity can affect our ability to get off to sleep.
- Alcohol increases how often you wake up at night and stops you from getting the deep sleep you need to feel rested in the morning. Alcohol is also a diuretic and can cause you to wake up several times to urinate.
- Sugar: Avoid sugary foods and drinks late in the day. That extra initial energy boost from sugars can make it more difficult to fall asleep.
- Avoid caffeine for at least 4 hours before bedtime or even eliminate it completely. Caffeine is a diuretic, so you may be making several bathroom trips during the night if you’ve consumed caffeine close to bedtime. Caffeine is also a stimulant, which can keep some people awake.
- Nicotine may also make it more difficult to fall asleep and can result in disrupted sleep during the night.
- Strategies for aiding sleep for people with ADHD:
- The 4-7-8 Breathing Method : Controlling your breathing can lead to drops in the stress hormones adrenaline and cortisol, deactivating the stress cycle.
- Breathing exercises can lead to greater relaxation and slow your mind, leading to a greater chance of falling asleep.
- Inhale through the nose for a count of four
- Hold breath for a count of seven
- Exhale through pursed lips for a count of eight
- Repeat four rounds
- The Rapid Eye-blinking technique: Working out the muscles around your eyes can help tire them out and aid sleep.
- Lie in a comfortable position, in the dark with your eyes open.
- Begin slowly counting backwards from 300 in your mind until you feel that you cant keep your eyes open any longer
- Then blink rapidly as fast as you can for 30 seconds or until your lids feel heavy
- When you cant blink your eyes anymore, close them and feel yourself let go as you drift off.
- ASMR (Autonomous sensory meridian response) is a pleasant tingling sensation which starts from the base of the head and moves down the spine. Listening to or watching ASMR tiggers can cause euphoric relaxation, which can induce a deep sleep.
- Sleep Supplements (natural products or ingredients that promote relaxation and sleep)
- Allow 30-60mins to take effect
- Tryptophan can be taken as a supplement and helps the body make serotonin which can be converted into the hormone melatonin
- L-theanine is a naturally occurring amino acid and is present in many teas, such as green teas (although green tea does contain some caffeine)
- Magnesium can also enhance sleep and has a relaxing effect
- Valerian root can help with racing thoughts and promote sleep.
- Melatonin helps to regulate sleep. Darkness stimulates the production of melatonin, and light suppresses it. Melatonin can improve sleep onset and duration in children with ADHD and adults. It can also be helpful for those who work rotating shifts or are dealing with jet lag.
- Establish a consistent bedtime and wake-up time. Going to bed at a set time each night and waking up at a regular time each morning promotes better sleep. Your internal biological clock helps regulate your sleep and wake cycles. Consistency helps keep that clock set right and ensures you get the adequate sleep you need.
- Exercise. Physical activity promotes good health and overall well-being as well as good sleep. Vigorous exercise right before bed isn’t recommended, but numerous studies have found that regular exercise can improve sleep quality. Be sure to include lots of physical outdoor play for children who have ADHD.
- Drinking a warm cup of tea: Many people find that a cup of warm chamomile or “sweet dreams” tea helps promote a good night’s sleep. Be sure to choose a tea that doesn’t have caffeine.
- Eating a light, nutritious snack: Too much food before bedtime can make sleep more difficult, but many people find that a light snack is helpful.
- Having dedicated quiet time: Spending some quiet time before bed helps the brain wind down and prepare for sleep. Try quiet, focused crafts or play (for children); reading; listening to relaxing music or soothing outdoor sounds, like running water or crickets; relaxation and deep breathing exercises; visualization; and meditation.
- Taking a warm shower or bath: Sometimes, simple things can be very effective. Having a bath or shower is relaxing and may help you to fall asleep.
- Napping: Limit daytime naps to half and hour or less.
- Thinking positive thoughts. Though it may take some time to readjust your thinking, try to think positive thoughts at bedtime. Set aside worries and negative thoughts. You can try writing down three things you are grateful for as this helps shift your thinking in a more positive direction. Think of a favourite place, such as the beach. You might even play ocean sounds. Happy thoughts and good feelings can make it easier to drift off to sleep.
- Aromatherapy: Some people find that using aromatherapy oil in a bath, compress, or diffuser helps them sleep, particularly scents like lavender, jasmine, and chamomile.
- Listen to an audiobook. A nice story can help children and adults wind down. Try listening in the dark with your eyes closed. Listening to an audio book can serve as a place to “hang your thoughts”, which is particularly helpful for children and adults with ADHD.
- Prepare your sleep environment. Make sure your sleep environment is conducive to sleep—pillows and mattresses are comfortable, lights are dim, the temperature is cool and it is quiet.
- Read. Many people read a book or magazine to prepare for sleep. However, a gripping book may backfire and keep you turning the pages for hours. A magazine might be a safer choice as the articles are much shorter, no matter how interesting.
- Set worries aside. Once your head hits the pillow, problems of the day can start racing through your mind, making sleep impossible. One way to stop this is to keep a pen and pad of paper by your bedside. Jot down your thoughts and worries and tell yourself you will address them in the morning.
- Turn on some white noise. White noise is a gentle, steady, monotonous, peaceful sound like a fan humming or background sounds that are calming and not stimulating.
- Use a transitional object. A soft, plush blanket or special, safe toy can help toddlers transition to bedtime. A simple transitional object can continue to be helpful for older children
- If you still cant go to sleep after 15-20 mins, get out of bed and go to a different room and do something not too stimulating for 20mins, then return to bed., Repeat until you sleep.
Dr. Miranda Gaylor, Consultant Psychologist, Vivamus Dubai.
Dr. Miranda provides ADHD coaching and ADHD assessments for adolescents and adults.
Our child psychologists provide ADHD assessments and ADHD coaching for children.