How to Sleep With ADHD: 10 Tips From an Expert

Why It Is Hard to Fall Asleep With ADHD

Individuals with ADHD often struggle with falling asleep due to various factors related to the condition. The hyperactive nature of ADHD can make it difficult to wind down and relax at night, while the racing thoughts and constant mental activity can keep the mind alert. ADHD has been associated with higher rates of insomnia, a sleep disorder characterized by difficulty initiating or maintaining sleep. These challenges make it harder for individuals with ADHD to achieve a restful night’s sleep.

Reasons it can be hard to fall asleep with ADHD include:

Hyperactivity

The hyperactivity component of ADHD can make it challenging for individuals to relax and settle down for sleep. The excess energy and constant need for movement can make it difficult for them to physically and mentally wind down at the end of the day. The restless nature of hyperactivity can lead to restlessness in bed, resulting in difficulty falling asleep. The urge to keep moving and engaging in activities can override the natural process of slowing down and preparing the body and mind for sleep, making it harder for individuals with ADHD to transition into a calm and relaxed state conducive to falling asleep.

Racing Thoughts

ADHD-induced racing thoughts can significantly interfere with the ability to fall asleep. The constant stream of thoughts and ideas can make it difficult for individuals to quiet their mind and relax. The mind may be flooded with various thoughts, worries, or plans, making it hard to focus on the task of falling asleep. These racing thoughts can create a state of mental hyperarousal, preventing individuals from finding the mental calmness necessary for sleep initiation. This inner restlessness can prolong the time it takes to fall asleep and contribute to a sense of frustration and anxiety around bedtime, further exacerbating sleep difficulties.

Stimulant Medications

Stimulant medications commonly prescribed for ADHD can have a significant impact on sleep patterns and may delay sleep onset. These medications, such as methylphenidate or amphetamines, work to increase focus and attention during the day by stimulating the central nervous system. However, the stimulating effects of these medications can also affect the ability to fall asleep at night. They can lead to increased alertness, restlessness, and difficulty winding down, making it harder for individuals to relax and transition into sleep. As a result, sleep onset may be delayed, leading to shorter sleep duration and potential sleep disturbances throughout the night. This can create a cycle of sleep deprivation and exacerbate the difficulties individuals with ADHD already face in falling asleep.

ADHD-Related Sleep Disorders

ADHD is often associated with specific sleep disorders, such as delayed sleep phase syndrome (DSPS) and restless legs syndrome (RLS). DSPS is characterized by a delayed sleep-wake pattern, where individuals have difficulty falling asleep and waking up at conventional times.¹ They tend to stay awake until late at night and have trouble waking up early in the morning, leading to insufficient sleep duration. RLS, on the other hand, is a neurological condition that causes uncomfortable sensations in the legs and an irresistible urge to move them. These sensations occur mainly at night, leading to restless sleep and difficulty staying asleep. Both of these sleep disorders can further disrupt sleep in individuals with ADHD, aggravating their sleep difficulties and contributing to overall sleep deprivation.

Hypervigilance

People with ADHD often experience hypervigilance, which is a heightened state of alertness and sensory sensitivity. This increased awareness can make it challenging to relax and let go of the constant monitoring of their surroundings. As a result, they may struggle to switch off their thoughts and sensations, making it difficult to fall asleep.

Overactive Mind

Individuals with ADHD often have racing thoughts and an overactive mind, making it hard to quiet their mental chatter at night. Their minds may be flooded with ideas, worries, or plans, preventing them from settling down and falling asleep. To combat this, establishing a relaxing nighttime routine and practicing relaxation techniques can help calm the mind before bed.

Emotional Dysregulation:

Emotional dysregulation is a common symptom of ADHD, which can make it challenging to unwind and find a sense of emotional calm before sleep. Strong emotions, such as anxiety, frustration, or excitement, can keep individuals mentally and emotionally stimulated, making it difficult to relax and fall asleep.

Impulsivity

Impulsivity is another characteristic of ADHD, and it can manifest at bedtime in the form of impulsive behaviors, such as excessive movement, fidgeting, or engaging in stimulating activities instead of winding down. These impulsive behaviors can prolong the time it takes to fall asleep and disrupt the transition from wakefulness to sleep.

Importance of Sleep for Managing ADHD

Quality sleep plays a crucial role in managing ADHD symptoms. When individuals with ADHD get enough restful sleep, it can significantly improve their ability to focus, concentrate, and regulate their emotions throughout the day. Sleep helps restore cognitive function, allowing individuals to manage impulsivity better and make better decisions. It also enhances memory consolidation, enabling individuals to retain and recall information more effectively.² Sufficient sleep reduces the likelihood of experiencing mood swings and irritability, promoting overall emotional well-being. By prioritizing quality sleep, individuals with ADHD can optimize their brain function and improve their ability to cope with the challenges associated with their condition.

10 Tips for How to Fall Asleep With ADHD

When you have ADHD, falling asleep can be a struggle. However, you can employ several tips and strategies to improve your sleep quality. By incorporating these techniques and coping skills specifically designed for ADHD, you can create a better nighttime routine and improve your chances of falling asleep faster.

Here are 10 tips for how to fall asleep with ADHD:

1. Evaluate Your Current Sleep Habits

Evaluating and understanding your current sleep habits is crucial for improving sleep quality, especially for individuals with ADHD. By assessing your sleep patterns, routines, and behaviors, you can identify potential areas for improvement and make necessary adjustments. This self-reflection allows you to recognize any factors that may be contributing to sleep difficulties, such as inconsistent bedtime routines, excessive screen time before bed, or caffeine consumption close to bedtime.

Here are some ways to evaluate your current sleep habits:

• Keep a sleep diary: A sleep diary involves recording details about your sleep patterns, such as the time you go to bed, the time you wake up, and the quality of your sleep. You can also note down any factors that might affect your sleep, such as caffeine consumption or stressful events. By tracking your sleep over a period of time, you can identify patterns and trends that may be impacting your sleep quality.
• Use a sleep tracker: Sleep trackers are wearable devices or smartphone applications that monitor your sleep patterns automatically. These devices use sensors to track your movement, heart rate, and sometimes even your breathing during sleep. Some popular options include Fitbit, Apple Watch, and sleep-specific apps like Sleep Cycle or Pillow. Sleep trackers can provide objective data on your sleep duration and quality, as well as insights into any nighttime disturbances or interruptions.
• Assess your bedtime routine: Take a close look at your pre-sleep routine and identify any factors that may be sabotaging your sleep. Are you engaging in stimulating activities like watching TV, using electronic devices, or working right up until bedtime? Are you consuming caffeinated beverages or eating heavy meals close to bedtime? Evaluating and adjusting your bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep.
• Consider environmental factors: Evaluate your sleep environment for any factors that may be interfering with your sleep. Assess the noise levels, temperature, and lighting in your bedroom. Ensure that your sleep environment is comfortable, quiet, dark, and at an optimal temperature to promote restful sleep.
• Consult a healthcare professional: If you’re struggling with persistent sleep difficulties, consulting a healthcare professional, such as a primary care physician or sleep specialist, can be beneficial. They can evaluate your sleep habits, discuss any underlying medical or psychological conditions that may be affecting your sleep, and provide guidance on appropriate interventions.
• Seek feedback from a partner or family member: Sometimes, we may not be fully aware of certain sleep habits or behaviors that could be impacting our sleep quality. Asking a partner or family member who shares the same living space to provide feedback on your sleep habits can offer additional insights. They might observe factors such as excessive snoring, restless movements, or irregular sleep patterns that you may not be aware of.

2. Create a Pre-Sleep Routine

Establishing a consistent pre-sleep routine can significantly improve sleep quality for individuals with ADHD. A pre-sleep routine creates a predictable routine that signals your body to wind down, which can make it easier to fall asleep. It can also improve the quality of your sleep, leading to better energy, concentration, and overall well-being.

Here are some ideas for what to incorporate into your pre-sleep routine:

• Unwind with relaxation techniques: Incorporate relaxation techniques, such as mindfulness meditation, deep breathing exercises, or gentle stretching, into your pre-sleep routine. These practices can help you relax and reduce anxiety and stress levels.
• Take a warm bath or shower: Taking a warm bath or shower before bed can promote relaxation and help reduce muscle tension. Additionally, exposing your body to warm water can raise your body temperature, which can help trigger the release of hormones that promote sleep.
• Use aromatherapy: Experiment with aromatherapy techniques, such as using essential oils, diffusers, or scented candles. Fragrances such as lavender, chamomile, or bergamot can promote relaxation and calm the mind.
• Establish a consistent sleep schedule: Try to go to bed and wake up at the same time each day. Maintaining a consistent sleep schedule can regulate your body’s internal clock, improve sleep quality and reduce ADHD symptoms.
• Limit screen time before bedtime: Electronic devices emit blue light, which can suppress the production of melatonin and make it harder to fall asleep. It is advisable to avoid screens at least an hour before bed. Instead, engage in calming activities like reading, listening to music or a podcast, or journaling.

3. Speak to Your Psychiatrist

ADHD medication management can play a crucial role in achieving proper sleep for individuals with ADHD. Certain ADHD medications, such as stimulants, can disrupt sleep by making it harder to fall asleep or causing sleep disturbances. In contrast, other ADHD medications, such as alpha agonists, can improve sleep quality, reduce symptoms of hyperactivity, and promote physical and emotional relaxation.

4. Create a comfortable sleep environment:

Keep your bedroom cool, quiet, and dark. Use earplugs, eye masks, or white noise machines if necessary. Invest in a comfortable mattress and pillows that support your body and promote good posture.

5. Establish a regular sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

6. Limit daytime napping:

If you struggle with falling asleep at night, limiting daytime napping or avoiding napping may be helpful. If you need to nap, try to keep it short (around 20-30 minutes) and avoid napping too close to bedtime.

7. Practice a wind-down routine:

Engage in relaxing activities before bed, such as reading a book, taking a warm bath, or listening to calming music. Avoid stimulating activities, like watching TV or using electronic devices, as the blue light emitted can interfere with sleep.

8. Manage your exposure to light:

Exposure to natural light during the day can help regulate your sleep-wake cycle. Try to get outside for at least 30 minutes each day. In the evening, dim the lights in your home to signal to your body that it’s time to wind down and prepare for sleep.

9. Limit caffeine and alcohol intake:

Caffeine is a stimulant that can interfere with sleep. Avoid consuming caffeinated beverages, such as coffee or energy drinks, in the afternoon and evening. While alcohol may initially make you feel drowsy, it can disrupt your sleep later in the night. Limit alcohol intake, especially close to bedtime.

10. Manage anxiety and stress:

Practice stress management techniques, such as journaling, deep breathing exercises, or engaging in hobbies that help you relax. If anxiety or stress is interfering with your sleep, consider counseling or therapy to address underlying issues and develop coping strategies.

How to Wake Up Successfully With ADHD

Waking up successfully with ADHD can be challenging due to difficulties with executive functioning and attention. However, implementing specific strategies can help improve morning routines. These strategies may include setting multiple alarms, using an alarm clock across the room, or incorporating a morning routine that includes engaging activities. It is important to wake up on time, even when sleep has been inadequate, as it helps establish a consistent sleep schedule and maintain a regular circadian rhythm. Consistency in waking up at the same time each day can also enhance focus, productivity, and overall functioning throughout the day.³

Here are some tips for how to wake up successfully with ADHD:

• Using multiple alarms with different sounds: Having multiple alarms with different sounds can help capture your attention and make it more difficult to ignore or sleep through them. This can be particularly helpful for individuals with ADHD who may struggle with impulsivity and inattentiveness. By choosing various types of alarm sounds, you can increase the chances of waking up and starting your day on time.
• Having a structured morning routine: A structured morning routine helps create a predictable and organized start to the day, which can be beneficial for individuals with ADHD. It provides a sense of structure and minimizes decision-making, making it easier to transition from sleep to being awake and focused. Suggestions for a morning routine may include activities like stretching, meditation, having a healthy breakfast, or engaging in a calming hobby like reading or journaling.
• Moving your body immediately: Engaging in physical movement as soon as you wake up can help stimulate your body and increase alertness. Whether it’s a short workout, stretches, or a quick walk, physical activity releases endorphins and increases blood flow to the brain, promoting wakefulness and improved focus. This can be particularly helpful for individuals with ADHD as it helps jumpstart the day and enhance their ability to stay alert and engaged.
• Gradually adjust your wake-up time: Gradually shift your wake-up time by a few minutes each day until you reach your desired wake-up time. This can make the adjustment easier and help regulate your body’s internal clock.
• Use natural light to your advantage: Open your curtains or blinds to let natural light into your room as soon as you wake up. Exposure to natural light helps signal your brain to wake up and can improve alertness and mood.
• Avoid hitting the snooze button: While it may be tempting to hit the snooze button, it can actually make it harder to wake up and leave you feeling groggy. Instead, place your alarm across the room or use an alarm clock that requires physical activity to turn it off.
• Get out of bed immediately: When your alarm goes off, resist the urge to stay in bed. Immediately get out of bed and engage in an activity that requires movement, such as stretching, doing a quick workout, or taking a brisk walk. This can help increase alertness and jumpstart your day.

When to Seek Professional Support

It is important to consider seeking professional support for ADHD when symptoms significantly impact daily functioning and quality of life. This may include struggling with executive function, concentration, impulsivity, emotional regulation, or relationship difficulties. A neurodiverse-affirming therapist can provide understanding and tailored strategies for managing ADHD symptoms. Finding such a therapist can be done by researching providers who specialize in ADHD or by seeking recommendations from local support groups or online communities. Online therapist directories can be helpful in identifying professionals who specifically mention expertise in neurodiversity or ADHD. Online therapy platforms can be beneficial for those who prefer the convenience and accessibility of virtual sessions. If medication management is desired, consulting a psychiatrist is recommended. Online psychiatry options can be a suitable choice for individuals seeking ADHD medication management, providing a convenient and accessible way to connect with professionals who can evaluate and prescribe appropriate medications while monitoring their effectiveness. While online and virtual options provide us with convenience its also important to know whether you do better in person or virtual settings for your care.

Effective therapy options for ADHD include:

• Cognitive behavioral therapy (CBT) for ADHD: CBT focuses on understanding and changing negative patterns of thought and behavior. It aims to improve executive functioning skills, coping strategies, and address challenges related to organization, time management, and impulsivity. Through CBT, individuals learn practical skills to manage their ADHD symptoms and improve overall functioning.
• Music therapy for ADHD: Music therapy involves using musical interventions to address specific goals related to ADHD symptoms. It can help improve attention, self-regulation, and emotional expression. Music therapists may use techniques like rhythm, melody, and movement to engage individuals with ADHD and support their cognitive and emotional development.
• Mindfulness-based therapies: Mindfulness-based therapies, such as mindfulness-based cognitive therapy (MBCT) or mindfulness-based stress reduction (MBSR), can be beneficial for individuals with ADHD. These approaches emphasize present-moment awareness, acceptance, and non-judgment. Mindfulness can help reduce distractibility, increase self-regulation, and improve overall well-being.
• Parent Training and Education Programs: These programs aim to educate parents about ADHD and provide them with strategies to support their child’s functioning and development. Parent training programs may include behavior management techniques, effective communication strategies, and creating structured routines. By equipping parents with appropriate tools, these programs can positively impact the child’s ADHD symptoms and overall family dynamics.
• Coaching: ADHD coaching utilizes a collaborative approach to help individuals with ADHD set and achieve goals, develop strategies to manage their symptoms, and strengthen executive functioning skills. ADHD coaches provide support, accountability, and practical guidance to improve time management, organization, and productivity.