ADHD and sleep

Improving your sleep

What steps would you take if you treated sleep with the same commitment and priority as you do work, family, the gym, your diet, or your hobbies?

·       Perhaps you’re willing to sacrifice your lunchbreak at work to get a task done..

💡What about sacrificing that one more episode of your show to get one extra hour of sleep done? 

·       Perhaps you’d commit to a high protein diet to be able to build muscle and improve stamina..

💡What about committing to a low sugar or low caffeine diet to build your sleep stamina?

·       Perhaps you've invested in all the gear for your new hobby..

💡What about investing in the right tools and environment to promote great sleep?

𝗪𝗵𝘆 𝗦𝗹𝗲𝗲𝗽 𝗖𝗮𝗻 𝗕𝗲 𝗮 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘄𝗶𝘁𝗵 𝗔𝗗𝗛𝗗

For people with ADHD, sleep can be particularly difficult for several reasons. Mental and physical restlessness can make switching off difficult, executive dysfunction is more likely in the evening making transitioning and actually going to bed more of a challenge, and it has been hypothesised that inconsistencies in the internal circadian clock of ADHDers can contribute to disrupted sleep.

𝗜𝗳 𝗦𝗹𝗲𝗲𝗽 𝗪𝗮𝘀 𝗬𝗼𝘂𝗿 𝗦𝗽𝗼𝗿𝘁, 𝗛𝗼𝘄 𝗪𝗼𝘂𝗹𝗱 𝗬𝗼𝘂 𝗧𝗿𝗮𝗶𝗻?

Just like a runner doesn’t just run to improve at running, but works on core strength, mindset, diet, flexibility, recovery, and chooses the right shoes, improving sleep is more than just going to bed earlier. 

It requires a holistic approach that targets multiple aspects of rest, relaxation, and self-care starting well before you even consider going to bed.

𝗪𝗵𝗮𝘁’𝘀 𝘁𝗵𝗲 𝗣𝗿𝗶𝘇𝗲 𝗜𝗳 𝗬𝗼𝘂 𝗪𝗶𝗻?

For anyone, improving sleep habits leads to numerous health benefits and enhances longevity. For those of us with ADHD, the rewards are even greater. Better sleep helps significantly to improve the more challenging aspects of ADHD, such as:

• Improved Focus and Attention

• Better Emotional Regulation

• Enhanced Memory 

• Increased Executive Functioning

• Reduced Hyperactivity and impulsivity

• Lower Anxiety and Stress

• Reduced inflammation (inflammation is linked to pain conditions which often co-occur with ADHD)

By investing in sleep and treating it with the same priority you give to other areas of your life, you’ll reap the rewards in both your health and your ability to manage ADHD symptoms more effectively.

 I’ve been working on improving my sleep for a long time, and it hasn’t been easy to finally find what works for me! My biggest challenge has always been simply getting to bed. No matter how tired I was, I couldn’t seem to make myself go to bed any earlier. It’s really been a matter of experimenting and figuring out what works for me, addressing multiple areas, and playing the long game while being kind to myself along the way.

How to improve sleep for ADHD

Here are some common challenges and a few strategies you could add to your sleep ‘training’.

🚨Note: The all-or-nothing ADHD mindset can make you want to overhaul everything at once, but honestly, taking a small, gradual approach is more effective here. Instead of trying to do it all at once, focus on implementing just a couple of manageable changes at a time to avoid feeling overwhelmed and figure out what makes most difference to you.

Commitment to Conscious Choices- social media and binge watching TV

🌟A reminder that not making a decision, is still making a decision.🌟

In the evenings, when we're tired, it can be all too easy to mindlessly scroll through social media or start another episode of a show. By the end of the day, our executive functioning is depleted, and so is our willpower which makes it more likely for us to get stuck unable to go to bed.

 Am I suggesting you give up social media or never watch that next episode when it’s getting late? No. But often, these habits are so automatic we aren’t choosing them.

One of my greatest challenges to overcome when it came to sleep was simply going to bed. Whether this was stopping scrolling, not watching the next episode, or simply… moving, I struggled. When the next episode would start, the thought of going to bed and its benefits were usually not enough to convince me.

But that’s because I hadn’t fully considered the other side. If I choose not to go to bed, what was I choosing instead and am I choosing something I actually want?

👍For example, I may be staying up to watch a show because it’s exciting, it ended on a cliffhanger and I’m eager to see what happens next. I might be enjoying the quietening of my mind that happens when I’m really absorbed by something. If this is the case, then choosing to stay up rather than go to bed might feel worth it.

👎However, often, I found myself rewatching shows I’d seen before, not really enjoying them, and continuing only because I couldn’t muster the energy to go to bed. I wasn’t consciously choosing to keep watching, but it was still a choice. Was I getting any enjoyment or benefit from staying up in this case? No.

When I brought awareness to the fact that I wasn’t gaining any real enjoyment from staying up, it became easier to shift my focus toward the great benefits of sleep.

I now find I watch very little TV as this strategy helps me keep present to whether I’m actually enjoying it. When it comes to social media like Instagram however for me, I’ve had to simply cut it out completely- once I’m scrolling, it takes too much to stop!

👍Making intentional choices is a game changer. 

There’s no judgment in the decision itself whether you choose to keep watching, or even if you simply can’t be bothered to move—but having  the awareness of what you’re really choosing, and the ability to make decisions that align with your priorities can be powerful. This approach can be useful when trying to implement other changes such as the ones below too.

🫨Is your evening overstimulating?

Are taking work home? Are you engaging in high-intensity exercise or watching TV that’s mentally stimulating or anxiety provoking—like true crime documentaries, thrillers, or reality shows filled with drama and arguments? All of these activities close to bedtime can keep your brain on high alert, making it difficult to wind down and relax enough to sleep.

What steps or activities calm your body and mind? Activities such as meditation, yoga, reading, watching or listening to something calming, playing an instrument help us move to a more relaxed state…

📃Have a (rough) plan: Transitioning from Alertness to Relaxation

Preparing for sleep is about more than just getting into bed. It’s about giving your mind time through the evening to unwind gradually, shifting from a state of alertness to one of relaxation. Rather than relying solely on willpower, which tends to dwindle by the end of the day, creating a wind-down routine with reminders can help ease you into your evening.

⏰If you already have a pre-bedtime routine—whether it’s a shower, exercise, journaling—think about how long each step takes. Consider what time you want to go to sleep, then work backward to determine when you should start your evening routine. Setting an alarm for the start of your routine can help remove the need to clock watch and remember especially when your energy is low. Maintaining a regular sleep/wake schedule can help to entrain your circadian rhythms for better sleep.

And you’ll likely know that for ADHDers, an overly regimented schedule can feel restrictive and if anything, will create resistance. Instead of feeling like you’re being told what to do, aim for a routine that offers flexibility and options.

🔔For instance, having a pre-alarm alarm can serve as a gentle reminder to start winding down, like a "snooze" function that gives you a moment to mentally prepare.

If your routine feels like a “must-do” checklist, or if starting it late makes you feel like you’ve “failed,” it’s likely to cause more stress than benefits. The key is flexibility. Be kind to yourself and allow room for adjustments.

A Noisy Mind

Are your thoughts racing and keeping you awake? Maybe you're ruminating on past conversations, planning for tomorrow, or simply having a burst of creativity.

If your mind is buzzing, it can be helpful to get those thoughts out of your head. Journaling, writing a message to a friend, or going for a short walk can provide a release and help clear mental clutter to ease your mind ready for sleep.

4 tips for quietening a busy mind

🕝Sensory Irritations

Are you noticing irritating sounds that keep you falling asleep? A ticking clock, an electrical hum, noise from the neighbours…

Sensory distractions can make falling asleep incredibly difficult. When it's too quiet and every little sound becomes noticeable, it can be nearly impossible to relax.

To address this, using ear plugs or white noise / thunderstorm sounds helps mask those irritations, making it easier to drift off.

Consider other sensory elements if your sleep space too-

Our sleep space should be cool, dark and comfortable (like a cave!)

Consider whether it's time to invest in blackout blinds, softer lighting or a more comfortable pillow or mattress. Creating a calming and comfortable space can make a world of difference in achieving a restful night’s sleep.

🍰What and When You Eat

It’s worth paying attention to how your food choices and timing impact your sleep quality.

Consuming sugar or caffeine later in the day (recommendations are to avoid caffeine 8 hours before bedtime!) can interfere with your ability to fall asleep and the quality of sleep many hours later, as can eating late which can prevent proper digestion.

Caffeine and sleep

😐Falling and Staying Asleep

When you're having trouble falling asleep or waking up in the middle of the night, it’s tempting to watch the clock—"If I fall asleep now, I’ll get 4 hours... now 3 hours... now 2..." Instead of stressing over the hours lost, try accepting that even rest without sleep is beneficial. This mindset can reduce anxiety and increase your chances of falling back asleep. Consider using a sleep meditation or progressive muscle relaxation; even if you’re not asleep, the relaxation can still bring valuable benefits.

🌤️Struggling in the Morning?

ADHD has been associated with irregularities in circadian rhythms which can make mornings especially challenging. One simple yet effective way to help reset your body’s natural clock is by getting some sunlight first thing in the morning. Step outside or stand near your brightest window to let natural light hit your eyes. This not only boosts dopamine levels, giving you an energy lift, but it also helps regulate your circadian rhythms, making it easier to wake up and feel more alert and ready to take on the day. Additionally, avoiding artificial bright light (e.g. your mobile phone screen) later in the evening can help send the message for sleep!

Conclusion: Taking Action for Better Sleep with ADHD

By committing to conscious choices, such as cutting back on overstimulating evening activities, creating a flexible yet consistent bedtime routine, and addressing sensory distractions, you can create a process and environment that promotes relaxation and better sleep.

Remember, progress is a gradual process, and it’s okay to experiment and find what works for you. Sleep is not just about the quantity of hours you get, but the quality of rest you’re able to achieve.

By prioritising sleep and treating it with the same level of commitment you give other areas of your life, you'll likely notice improvements in both your overall well-being and your ability to manage ADHD symptoms.

So, if getting a good night’s sleep really WAS a sport what would one or two exercises will you include as a part of your training?

References:

Bijlenga, D., Vollebregt, M. A., Kooij, J. S., & Arns, M. (2019). The role of the circadian system in the etiology and pathophysiology of ADHD: time to redefine ADHD?. ADHD Attention Deficit and Hyperactivity Disorders, 11(1), 5-19.

https://www.sleepfoundation.org/nutrition/caffeine-and-sleep