It’s no secret that people with Attention Deficit Hyperactivity Disorder (ADHD) often have difficulty sleeping. In fact, research has shown that people with ADHD are more likely to have sleep problems than those without the condition.
There are a number of reasons why people with ADHD may have trouble sleeping. For one, ADHD can make it difficult to fall asleep in the first place. They may find it hard to wind down at night and may be more likely to have racing thoughts that make it hard to fall asleep.
ADHD can also lead to restless sleep. People with ADHD may wake up frequently during the night or may have trouble staying asleep for long periods of time. This can lead to fatigue during the day, which can make it even harder to focus and concentrate.
Fortunately, there are a few things that people with ADHD can do to help themselves sleep better.
Don’t Skip Medicines
No matter what medicine you take, whether for controlling your ADHD symptoms or combatting common colds, coughs, or fever, take your medication on time. One of the medicines given to people with ADHD is stimulants which help to treat their symptoms and increase their dopamine levels.
For instance, if you forgot to drink your prescribed stimulant at the right time, drinking it later during the day will make you feel more awake during the hours you’re supposedly feeling relaxed and ready to sleep. Not to mention, a stimulant medication could typically last for at least 10 hours. Thus, affecting your sleep schedule.
Also, you may try to ask your doctors or read reliable resources like Whats the Buzz Blog about ADHD to learn more about it as well as medication intake and safety.
Identify The Reason Behind Why You Can’t Sleep
Part of fixing your sleeping problems is to identify their roots. This way, whatever solution goes into your mind could be more effective. But, if you have tried many natural ways to improve your sleep quality, it would be best to consult a doctor.
Consulting a doctor could help you not only treat symptoms of your ADHD but also issues why you are sleep deprived. You’ll never know if it may be a side effect of your current medications due to your lifestyle or other factors that might have caused them. Thus, don’t hesitate to communicate everything to your doctor as they are licensed to help you with these needs.
Practice Having “Quiet Time” Before Bed
Typically, adults with ADHD tend to have a lot of things going on in their minds. It’s as if they think a lot. Also, a person, adult, or child with ADHD shows effects on their ability to sit still and have focused attention. During these times, focusing on one thing and relaxing to prepare for sleep may be challenging.
In this sense, it’s best to incorporate “quiet time” as part of your sleeping routine. During your quiet time, shut down all your mobile devices and spend time with yourself. If you are fond of reading, you may try that, and meditating coupled with a few breathing techniques could also help.
These great relaxation techniques could help your body and mind relax and hopefully put you to sleep after a while.
Take A Shower Before Bed
A warm shower before heading to bed could help you feel relaxed and have a good quality sleep. When a person takes a warm shower, their body’s temperature drops; in return, melatonin production increases which helps a person feel sleepy.
It could also help to try thinking positive thoughts while you stand in the shower. Although adjusting how your thinking might take some time, it wouldn’t hurt to try incorporating more positive thoughts into your system.
Prevent Taking Daytime Naps
Daytime naps are hard to resist. Sometimes you want to take a few minutes to shut your eyes and have a good nap, but it could be why you wouldn’t be able to sleep early at night. Although it may not be harmful when it happens a few times, your regular sleep schedule might be affected when it becomes a habit. If you find it challenging to prevent taking naps, try to limit it to 20 minutes only.
Final Thoughts
ADHD might be difficult to deal with, especially if it gets in the way of what our body needs. However, while it can be a bit difficult to manage, there are techniques and tips you can incorporate to ensure a better night’s sleep despite your condition.
No one could survive long weeks feeling at their best without proper sleep. Sleep deprivation could make you less productive and annoyed throughout the day. Thus, as an individual with ADHD, find ways to help yourself through the simple tips mentioned above. If the difficulty of falling asleep persists, don’t hesitate to talk to your doctor or one of our sleep specialists at Alaska Sleep Clinic.
