Secrets to Better Sleep with Adhd
The research on how to help you with your sleep as a women with adhd is non existent.
Hello, Flourish readers!
This week, we shine a spotlight on the intriguing topic of sleep. We explore the research on the connection between ADHD and sleep patterns and will look at some valuable tips and insights to help you manage sleep problems effectively. .
The Sleep-ADHD Connection
ADHD affects not only our waking hours but also our sleep patterns. Research shows that children with ADHD tend to have shorter sleep duration, more sleep disturbances, and more bedtime resistance.
Similarly, adults with ADHD commonly face sleep onset difficulties, poorer sleep quality, and more daytime sleepiness. They are also more likely to have restless leg syndrome,sleep apnea, and narcolepsy. While we are still unraveling the exact relationship between sleep problems and ADHD, it is evident that sleep plays a crucial role in managing ADHD symptoms. There is MUCH research to be done.
Understanding the Impact
Research suggests that shortened sleep duration in children with ADHD negatively affects cognitive functioning, while extending sleep duration improves inhibitory control. Poor sleep in adolescents with ADHD leads to issues with daytime functioning, inattention, oppositional behavior, sluggish cognitive tempo, and increased sleepiness. SLEEP impacts ADHD symptoms.
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Tips for Managing Sleep Problems
Bright Light Therapy.
For adults with ADHD experiencing delayed melatonin onset and insomnia, bright light therapy shows promise. This may be you if you are a night owl and can’t fall asleep at night or get up in the morning
This therapy involves exposure to prescribed light for a specific duration, as recommended by your healthcare provider, to regulate circadian rhythms.
Establish a Consistent Bedtime Routine.
Create a relaxing routine before bed that helps signal to your body that it's time to sleep. Activities like taking a warm bath, reading a book, or practicing relaxation techniques can be beneficial.
Create a Sleep-Friendly Environment.
Ensure your bedroom promotes quality sleep by keeping it cool, dark, and quiet. Consider using aids like blackout curtains, earplugs, or white noise machines to minimize disruptions.
Limit Stimulants.
Avoid consuming caffeine or stimulating substances close to bedtime, as they can interfere with falling asleep. Be aware of hidden sources of caffeine, such as certain medications and chocolate. Some adhders report caffeine makes them sleepy, in this case, it wouldn’t be an issue.
Medications.
Medications can have an impact on sleep. For example, methylphenidate may exacerbate sleep problems for children with ADHD but may help adults sleep. Adjusting the dose and timing of medications under the guidance of a healthcare provider can help mitigate any negative effects
Get a Sleep Study.
This will help rule out any underlying medical condition like restless leg syndrome or sleep apnea which might need to be treated.
Regular Exercise.
Engaging in regular physical activity has JUST been shown to improve sleep quality in children with ADHD. Incorporate exercise into your routine to regulate sleep patterns and enhance overall well-being. However it might be best to do it in the morning and afternoon, not before bedtime. This exposes you to morning light, regulates your circadian rhythm and insures you don’t get overstimulated.
Establish a Regular Sleep Schedule.
Aim to go to bed and wake up at consistent times each day, even on weekends. This consistency helps regulate your body's internal clock and promotes better sleep-wake cycles.
Create a Relaxation Routine.
Practice relaxation techniques like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation before bed to calm your mind and body.
Minimize Screen Time.
Reduce exposure to electronic devices, such as smartphones, tablets, or laptops, in the evening. The blue light emitted by these devices suppresses melatonin production, which can disrupt sleep.
Consider Cognitive-Behavioral Therapy for Insomnia (CBT-I).
CBT-I is a therapeutic approach designed to address insomnia. It helps identify and modify behaviors or thoughts contributing to sleep difficulties. Online programs or therapists specializing in CBT-I can provide guidance and support.
Special Issue: Revenge Bedtime Procrastination: Taking Back Your Time
Staying up late and sacrificing precious sleep, just to have some time for yourself is revenge bedtime procrastination. It's a way to reclaim personal time and freedom after a long day. However, this cycle of delaying sleep can further disrupt your sleep patterns and leave you feeling exhausted.
To combat revenge bedtime procrastination, make a conscious effort to prioritize and make time for yourself and your special interests during the day, regardless of the cost. Delegate tasks, rearrange your schedule, or seek additional support, such as getting a babysitter, to create space for activities that bring you joy and fulfillment. By actively carving out time for your passions and hobbies or just some rest earlier in the day, you can reduce the need to compensate by sacrificing sleep at night.
Keep in mind there is virtually no information on adhd women and how their sleep issues differ from men’s or should be treated during hormonal phases and life transitions. This information could be invaluable.
Thank you for being a part of the Flourish community. Stay tuned for more empowering content and practical tips for ADHD women on their journey to optimal well-being.
The next segment of Flourish tarts this Sunday at 230 EST. We still have room in our group. It’s 20 dollars per session and includes the workbook and course as well as hour 90 minute group meeting. Here is the link to join, but you must check your email for follow up link to pay.
References
Liu, H. L. V., Sun, F., & Tse, C. Y. A. (2023). Examining the Impact of Physical Activity on Sleep Quality in Children With ADHD. Journal of Attention Disorders, 0(0). Link to the article
Surman CBH, Walsh DM. Managing Sleep in Adults with ADHD: From Science to Pragmatic Approaches. Brain Sci. 2021 Oct 16;11(10):1361. doi: 10.3390/brainsci11101361. PMID: 34679425; PMCID: PMC8534229.
Becker SP. ADHD and sleep: recent advances and future directions. Curr Opin Psychol. 2020 Aug;34:50-56. doi: 10.1016/j.copsyc.2019.09.006. Epub 2019 Sep 20. PMID: 31629217; PMCID: PMC7082190.