The ADHD Sleep Struggle: Practical Tips For A Calmer Night

Do you, like me, feel a special kind of exhaustion that comes from putting your child to bed, only to be called back again and again? Or perhaps your own racing mind keeps you from drifting off, even when you're utterly drained. For many with ADHD, sleep isn't a simple process of getting tired and going to bed. It's a battle—and you are definitely not alone.

The fact is, sleep disturbances were once included in the diagnostic criteria for ADHD. This is because a hyperactive brain and body can struggle to settle down and rest. The relationship between ADHD and sleep is a two-way street that creates a challenging cycle: ADHD makes it hard to sleep, and lack of sleep makes ADHD symptoms more severe.

Why Sleep is So Important for the ADHD Brain

Getting enough quality sleep is not just about feeling rested; it's a vital part of managing ADHD. Without it, the brain can't perform essential tasks.

• It Worsens ADHD Symptoms: Sleep deprivation directly amplifies ADHD symptoms like inattention, hyperactivity, and impulsivity. It's often hard to tell what's a symptom of ADHD and what's a symptom of sleep deprivation, which is why tackling sleep is so crucial.

• It Affects Brain Function: While you sleep, your brain is busy processing emotions, consolidating memories, and clearing out waste products. Without adequate sleep, these processes are disrupted, making it harder to function during the day. This can lead to increased brain fog, irritability, and problems with emotional regulation.

How ADHD Interferes With Sleep

The link between ADHD and sleep is complex and rooted in biology and behaviour.

Physical and Mental Hyperactivity: The physical and mental hyperactivity characteristic of ADHD can make it difficult to settle down for sleep. This can also lead to adults and children avoiding bed, as they can't sleep when they get there anyway.

Hyperfocus and Bedtime Procrastination: The ability to become deeply engrossed in an appealing activity (hyperfocus) can lead to staying up late and significantly interfering with a regular bedtime. In adults, this can be a form of revenge bedtime procrastination, where they deliberately delay going to sleep to reclaim control of their time at the end of the day. This often includes an element of feeling productive now that all the distractions and interruptions of the day have eased.

Anxiety: Co-occurring anxiety can prevent sleep onset, leading to worries about the dark or being alone in bed, further delaying sleep.

Neurotransmitter Imbalances: Imbalances in neurotransmitters such as dopamine and norepinephrine, which play crucial roles in regulating mood, attention, and sleep, can contribute to disrupted sleep patterns.

Circadian Rhythm Disruptions: Individuals with ADHD are more prone to circadian rhythm disturbances, meaning their internal body clock is often out of sync. This can make it harder to fall asleep at a desired time, a condition known as Delayed Sleep Phase Syndrome (DSPS).

Sleep Disorders: There's a higher prevalence of sleep disorders like Restless Legs Syndrome (RLS) and sleep apnoea in people with ADHD.

Calming the Body: Practical Strategies

This section is about meeting the physical and sensory needs that are so crucial for a body with ADHD. The physical restlessness characteristic of ADHD can make it difficult to settle down. These strategies focus on creating a sensory-friendly environment and using physical activities to help your body feel tired and ready for rest.

The Sleep Sanctuary

First, make sure the bedroom is a comfortable space. A clean and clear space can make a big difference, as clutter can be a visual distraction. Ensure the room is a comfortable temperature, there is a comfortable amount of light, and a comfortable level of air movement. Consider using blackout curtains or an eye mask to block out light, and a fan or a white noise machine to create a consistent, predictable sound environment.

Deep Pressure and Sensory Input

Deep pressure may help the body relax. This could take the form of a warm bath or a relaxing massage before bedtime. Alternatively, try using a heavy blanket or tucking the sheets in particularly tightly. For a more permanent solution, it may be worth getting a weighted blanket or a bed sock to provide this pressure.

Fuel for Sleep

Your diet can play a significant role in sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, consider a small, sleep-friendly snack. There is growing evidence that consuming sufficient nutrients, particularly calcium, magnesium, and specific vitamins, assists in good quality sleep. Foods that have been clinically proven to help with sleep include kiwi fruits or tart cherry juice.

Get the Wiggles Out (Without Winding Up)

Getting some activity in before bed can be a fine line. To avoid fast, free-for-all activity that can be too stimulating, encourage purposeful movement. One way to tackle this is to encourage movement to a rhythm or beat, so your body remains in control of the activity (think jumping to the beat of some music). Another excellent method is to give some 'hard work', which means pushing, pulling, lifting, or climbing (like a tug-of-war or carrying heavy boxes). This uses the big, strong muscles and helps the body feel tired.

Aromatherapy

Certain essential oils can create a calming, soothing, and sleepy effect. You can use an oil diffuser with scents like lavender, bergamot, or chamomile, which have calming effects on the body and can be a great part of a wind-down routine.

Quieting the Mind: Practical Strategies

The brain of someone with ADHD is a busy one. It can be hard to quiet a racing mind filled with thoughts, ideas, and worries. These strategies focus on creating a predictable routine and using mental tools to help you transition from "go" to "rest."

Build a Predictable Routine

Routine provides a sense of control and signals to the body and brain that it's time to wind down. This is key for brains that struggle with organisation and time management. A simple pre-bed checklist can be a game-changer, as it externalises the routine so the brain doesn't have to remember all the steps. This can include simple things like "take medication," "put phone on charge," "read a chapter," or "do a quick brain dump."

Ditch the Screens

The blue light from phones, tablets, and TVs can disrupt melatonin production, the hormone that helps you sleep. It's a good idea to have a screen-free period, perhaps an hour, before bed. This gives your brain a chance to start transitioning from the bright, stimulating digital world to the calm darkness of sleep.

Daytime Habits

What you do during the day can affect your sleep at night. For example, getting natural daylight, especially in the morning, is a very effective way to help reset the body's internal clock and is a great way to start the day.

A "Brain Dump"

For a busy brain that won't switch off, a 'brain dump' can be a lifesaver. Before bed, set aside a specific time to write down all worries, tasks for the next day, or thoughts that are clamouring around in your head. This gets them out of your mind and onto paper, leaving you freer to rest.

Auditory Aids

Sound can be a powerful tool for quieting the mind. Consider using a calming playlist, white noise, or a guided meditation to create a predictable and soothing auditory environment that can drown out distracting thoughts.

Work with a Professional

While these tips are highly practical, if sleep problems are severe or persistent, it's important to seek professional help.

Conclusion

Sleep can be a significant challenge for people with ADHD and for parents of children with ADHD. The link is complex, involving everything from a restless mind and body to biological factors and co-occurring disorders.

While the struggle is real, it's not hopeless. By understanding the "why" and implementing practical, step-by-step strategies to calm both the body and the mind, you can begin to work with your unique brain, not against it.

Remember, every small step towards a more consistent routine and a calmer sleep environment is a step towards a more rested and functional you.