If you have ADHD, this scenario might feel all too familiar. You set the intention to go to bed early, but as you brush your teeth, you start scrolling on your phone—just for a moment. Before you know it, you’re still standing in the bathroom, lost in an endless loop of posts and notifications. Once you get under your sheets you find yourself tossing and turning, your brain races as you think about unfinished tasks, and now unable to relax. Struggling to calm yourself down, you find yourself wide awake at 2 am, still unable to fall asleep.
When you have ADHD you may find yourself struggling to fall asleep or relaxing in general. This makes it even harder to recharge for the day ahead. But why does ADHD cause you to struggle with sleep?
Why does ADHD cause difficulty sleeping
Disrupted circadian rhythm
ADHD can cause your brain to struggle to produce melatonin which is a hormone that signals to your body that it's time to go to sleep. This can disrupt your circadian rhythm. This affects not only your sleep but your behavior over the course of 24 hours.
Lack of sleep can affect your ability to function fully throughout the day.
Hyperactive thoughts
Racing thoughts and mental hyperactivity can make it difficult for your brain to reach REM sleep—the stage where deep rest and cognitive restoration occur. With ADHD, an overactive mind doesn’t slow down easily, even at night, making it harder to fully relax and get the restful sleep you need.
How to get better sleep
Bedtime Routine
Having a set bedtime routine that helps put you in relaxation mode after your day can help your brain get ready for bed. Having a set time and routine helps to minimize the distractions created by ADHD, and not having a routine.
This should include not using screens an hour before bedtime, taking a warm bath or shower and a melatonin. You should also avoid stimulating activities before bed time. Having this set bedtime and routine will help condition your mind and body to wind down and prepare to sleep.
Exercise Frequently
Frequent exercise can help your body produce melatonin, aiding in your sleep. Adding exercise can also help make you ADHD manageable by expending your energy productively, and minimizing hyperactivity right before bed.
Therapy
Attending therapy can help you learn coping mechanisms and techniques to prevent your ADHD from being an obstacle to a good nights rest. Enlisting the support of a mental health professional can also help uncover any other reasons you may struggle to sleep beyond ADHD.
Restorative sleep is the foundation of a happy and healthy life. Your ADHD doesn’t need to be an obstacle to accomplish good sleep.
If you want to be tested for ADHD or need support for your ADHD reach out to Lifecare Wellness Counseling to book an appointment today.
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