Ah, sleep—the elusive unicorn for so many of us adults with ADHD. If you’re like me, bedtime can often feel like a battle between wanting to fall asleep and having a brain that insists it’s party time. I’ve been there, wide-eyed and mind-racing at 3 a.m., thinking about everything from that embarrassing thing I said two years ago to whether I’ve paid the gas bill this month. If you’re nodding along in solidarity, I can only assure you that you’re not alone. Sleep issues are a common struggle for adults with ADHD, but there are things you do to help you finally get that restful night you’ve been dreaming about (pun intended).
The ADHD-Sleep Dilemma: Why is Sleep So Hard for Us?
Before we dive into the tips and tricks, let’s talk about why sleep can be so tricky. Having ADHD is like having a brain that’s always revving its engine, even when it’s time to park for the night. Our executive functioning, the part of the brain that helps regulate sleep-wake cycles, is often out of sync. This leads to a few common sleep challenges:
- Difficulty Falling Asleep: Many of us experience “delayed sleep phase syndrome,” where our internal clocks are naturally set later. It’s not that we don’t want to go to bed on time, our brains just have other plans.
- Restless Sleep: Once we do fall asleep, it’s not always the restful, deep sleep we need. ADHD can lead to tossing and turning, waking up multiple times, and generally feeling like we’ve spent the night battling our own bedsheets.
- Struggling to Wake Up: If falling asleep was hard, waking up feels like a cruel joke. Hitting snooze a dozen times and still feeling groggy? Welcome to the ADHD morning experience.
Why Sleep Matters (Even If You Think You Can Function on Five Hours)
For those of us with ADHD, the effects of poor sleep are multiplied. Without enough rest, we’re more prone to:
- Increased inattentiveness: Our already overwhelmed brains become even harder to manage.
- Emotional dysregulation: Lack of sleep can turn small irritations into full-blown emotional tantrum (not the cute, dramatic kind).
- Impaired decision-making: Hello, impulsive choices and poor judgment.
So, while it’s tempting to stay up late reading, scrolling through Instagram or watching “just one more episode,” improving sleep quality is vital for managing ADHD symptoms. And I mean, it really is vital! Now that we know why it’s important, let’s get into how to actually do it.
Tip 1: Create a Consistent Sleep Routine (Even If You Hate Routines)
Yes, I know—routine sounds like a four-letter word to anyone with ADHD. But hear me out. Establishing a regular bedtime routine is one of the best ways to train your brain to recognize when it’s time to wind down.
Here’s how to start:
- Set a regular bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends. Consistency is key to regulating your internal clock.
- Wind down at least 30 minutes before bed: This could include reading a book (not on your phone), listening to calming music, or taking a warm bath. The goal is to create a “sleep cue” that signals to your brain it’s time to slow down.
If you’re rolling your eyes because you’ve tried this before and failed—trust me, I get it. And it sounds boring to me too. Routines are hard when you have ADHD. The trick is to make the routine flexible enough to work for you. If a shower every night feels like too much, maybe just a quick skincare routine or journaling for five minutes will do the trick. Start small, and be kind to yourself when you slip up. It’s a process.
Tip 2: Ditch the Phone (Or At Least Put It on Night Mode)
We all know that screens before bed are a no-no, but let’s be real: we’re not giving up our phones. What you can do, though, is reduce the impact of that screen time on your sleep. The blue light emitted by phones, tablets, and laptops messes with your brain’s melatonin production, the hormone that tells your body it’s time to sleep.
Here’s a compromise:
- Turn on night mode/do not disturb: Most phones and devices have a “night mode” or “blue light filter” that reduces the amount of blue light emitted. Turn this on in the evening to lessen the impact.
- Set a phone curfew: If possible, put your phone away 30 minutes before bed. If that feels impossible, start with 10 minutes and build up.
Bonus tip: If you’re a nighttime scroller, consider setting up app limits or using an app blocker to prevent you from going down the Instagram rabbit hole at 11 p.m. (Been there, done that).
Tip 3: Mindfulness for the Restless Brain
Our ADHD brains don’t like to slow down—especially not at night when we’re supposed to be drifting off to sleep. One way to manage the racing thoughts is through mindfulness and relaxation techniques. Before you dismiss this as something for yoga gurus, give it a shot. Even just five minutes of mindfulness can help calm your brain down enough to sleep.
Here’s what you can try and it’s not that hard:
- Deep breathing exercises: Focus on your breath, inhaling for four counts and exhaling for six. This simple exercise can help signal to your body that it’s time to relax.
- Progressive muscle relaxation: Starting from your toes, tense and relax each muscle group in your body. This not only relaxes your body but also distracts your brain from the endless chatter.
I’m not saying this will magically cure your insomnia, but it might give your ADHD brain something else to focus on besides that weird thing you said at your friend’s wedding two years ago.
Tip 4: Optimise Your Sleep Environment
Creating a sleep-friendly environment is essential for improving sleep quality—especially when you have ADHD. Our brains are easily distracted by everything, so minimizing disruptions is key.
Here’s how to optimize your bedroom:
- Keep it cool: A cooler room temperature (it needs feel cool for you) is ideal for sleep. Use breathable sheets and blankets to avoid overheating.
- Limit noise and light: Use blackout curtains to block out any outside light and consider white noise machines or earplugs to drown out unwanted sounds.
- Remove distractions: If possible, keep your work, electronics, and clutter out of the bedroom. If your ADHD brain associates your bed with Netflix marathons or late-night emails, it’s going to be harder to fall asleep.
Think of your bedroom as a sanctuary for sleep. That doesn’t mean you can’t have cute throw pillows. Just make sure it’s a space where your brain knows, “Oh, we’re here to sleep.”
Tip 5: Address ADHD-Related Sleep Disorders
Did you know that people with ADHD are more prone to sleep disorders like insomnia, restless leg syndrome (RLS), and sleep apnea? If you’ve tried all the tips above and you’re still struggling, it might be time to consult with a professional.
Here’s what to consider:
- Talk to your doctor: They can help rule out any underlying sleep disorders or adjust your ADHD medications, as certain stimulants can interfere with sleep.
- Consider cognitive-behavioral therapy for insomnia (CBT-I): CBT-I is a highly effective therapy designed to improve sleep by addressing the thought patterns and behaviours that keep you awake.
While ADHD makes us more susceptible to sleep problems, addressing these disorders can be a game-changer for your overall quality of life.
Conclusion: Sweet Dreams Are Possible
Improving sleep quality when you have ADHD isn’t always easy, but with the right strategies, it’s absolutely doable. From creating a consistent bedtime routine (even if you loathe routines) to optimizing your sleep environment and managing racing thoughts, there are plenty of ways to set yourself up for success. Just remember—be patient with yourself. If you slip up or have a bad night, don’t stress. Every small step you take towards better sleep is progress. And who knows? With a bit of practice, you might even start looking forward to bedtime.