Do you also have trouble falling asleep at night? Or do you wake up every hour after you fall asleep? When you can't sleep well, the next day is very difficult, isn't it? You can't get anything done, you can't focus, and you get angry over small things. Now imagine how much worse this problem can be if you also have adult ADHD ( Attention-Deficit/Hyperactivity Disorder ). It's really like a vicious cycle. When you don't get enough sleep, your ADHD symptoms increase. When ADHD symptoms increase, it becomes even more difficult to fall asleep at night. This is not just a problem for you. According to a survey, about two-thirds (67%) of people with ADHD have difficulty getting a good night's sleep.
So why is this happening? What can be done about this? Let's talk about this simply, in a way that you can understand.
How does ADHD disrupt sleep?
There are common reasons why anyone might not be able to sleep. But if you have ADHD, there are a few additional challenges. Let's take a look at what they are.
Difficulty keeping to a daily schedule
People with ADHD are easily distracted. So, if you start something late at night (for example, a project, an assignment), it can be difficult to stop it on time. Sometimes, even if you just go to check social media, you don't realize how much time has passed. Suddenly, when you look at the clock, it's one or two in the morning. Even when you go to bed, you can't stop your racing mind . You keep remembering things, new ideas come to you, and you think about what happened during the day. It's very difficult to calm your mind and fall asleep.
Stimulants and caffeine
Stimulants are the main type of medication used to treat ADHD. While these can help you stay alert and active during the day, they can sometimes have an effect that lasts into the night, making you feel more awake. In addition, the caffeine in coffee, tea, some sodas, and chocolate you drink during the day can also make it harder to fall asleep.
Other mental health conditions
Many people with ADHD also experience other conditions, such as:
These conditions also make it very difficult to fall asleep and stay asleep.
Sleep disorders that may be associated with ADHD
Having a bad night's sleep is different from having a sleep disorder. If you have a sleep disorder, it can make you sleep deprived, which can make you less alert during the day, and make you more irritable. These sleep disorders are so common among people with ADHD that doctors will definitely check for sleep problems when diagnosing ADHD.
The most important thing is to talk to your doctor about these symptoms if you have them. Don't self-diagnose .
The table below lists some of the sleep disorders that are commonly seen with ADHD.
| Sleep Disorder | How does this make you feel? / Key features |
|---|---|
| Insomnia | When I go to bed at night, I can't sleep. One thing comes to mind after another. Sometimes I wake up from bad dreams at night. Even if I sleep, when I wake up in the morning, my body feels tired. When I think, "Oh, I can't sleep," it's even harder to fall asleep. |
| Circadian-rhythm sleep disorders | Simply put, this is a problem with our body's "biological clock". Our body produces a hormone (Melatonin) that makes us sleepy at night. When we have this disorder, it doesn't happen on time. So we can't fall asleep at night, but we can't wake up until dawn and wake up in the morning. This condition can be made worse by exposure to blue light, especially at night, from things like phones and laptops. |
| Sleep Apnea | This is when your breathing stops and starts again while you're sleeping. This can happen several times throughout the night. This can make it difficult to get a good night's sleep and leave you feeling very tired in the morning. Loud snoring is a common symptom. About 25% of people with ADHD have this condition. If you snore loudly, be sure to tell your doctor about it. |
| Restless Legs Syndrome (RLS) | This is a very uncomfortable condition. When you try to sleep, you get a strange feeling in your legs. Some people say it feels like worms are crawling inside your legs, like someone is pulling you, like you are coughing, or like you are itching. This makes you want to move your legs. When you move your legs, it decreases a bit. This makes it very difficult to fall asleep. Surprisingly, about 44% of people with ADHD have this condition. |
So what do you do about this?
If you have sleep problems with ADHD, the first and most important thing you should do is talk to your doctor about it. He or she may need to adjust the dose of your ADHD medication or the time you take it. Or, your doctor may order a sleep study to determine if you have another sleep disorder.
Once you've ruled out other causes, it's possible that your ADHD symptoms are interfering with your sleep. In such cases, you can improve the quality of your sleep by making a few simple changes to your lifestyle and routine. This is called 'good sleep hygiene'.
- Don't sleep during the day. If necessary, take a short nap of 15-20 minutes. But don't sleep less than 4 hours before bedtime.
- Avoid caffeine. Avoid drinking beverages like coffee, tea, and cola at least 4-6 hours before bedtime.
- If you are taking stimulants, take them in the morning whenever possible. Talk to your doctor about this and get advice.
- Establish a calming bedtime routine. Make it a habit to read a book, listen to soothing music, or take a warm bath before bed every night.
- Go to bed and wake up at the same time every day. Try to stick to this routine, even on weekends.
- Make your bedroom a place for sleep. Keep the room dark, quiet, and at a comfortable temperature. Use the bed only for sleep and sexual activity. Avoid working or eating in bed.
- Avoid screens. Stop using things like TV, smartphones, computers, and tablets at least an hour before bed. The blue light they emit prevents the production of melatonin, a hormone that helps you sleep.
These habits may not bring results in a few days or two. But don't give up. As you continue to do these things, you will notice a clear difference in your sleep.
Take-Home Message
- Sleep problems are very common in adults with ADHD. It's not something you're imagining.
- It's a vicious cycle: Lack of sleep worsens ADHD symptoms, which in turn disrupt sleep.
- Perhaps the cause of your sleep problems is another sleep disorder, such as Sleep Apnea or Restless Legs Syndrome (RLS).
- The most important step you should take is to talk to your doctor about this.
- Following good sleep habits (Sleep Hygiene) can significantly improve the quality of your sleep.
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