Sabotaging Your Sleep- Why ADHD Plays A Big Part and What To Do About It.
Have you ever felt like you're in this endless mind game that won't stop? Like, Leo DiCaprio is planting thoughts instead of dreams, around the corner from where you sleep. What feels like an on-going private screening of Inception, it's actually your ADHD kicking in when you're trying to rest. Bombarding thoughts are taking over and you're ready for this to end.
No totem or magic spell needed to fix you! Together we will venture out to the land of problem-solving to help you overcome these nights of recurring thoughts. Let's get you some rest.
The Nighttime Mind Race: Why ADHD and Sleep Don’t Mix
It’s bedtime and you’ve turned off all distractions, the lights are dim, and you are snuggled into your blanket like a cute little burrito. You’ve taken a few deep breaths and just as you feel your body relax, your brain is ready for a party. Work, relationships, that awkward thing you said in the third grade-it’s all on the table.
ADHD, or Attention-Deficit/Hyperactivity Disorder, doesn’t just affect your ability to focus during the day. It can also make it incredibly difficult to wind down at night. This phenomenon is known as “racing thoughts,” and it’s one of the key ways ADHD plays with your sleep.
Think about a project you really needed to focus on. Then one friend comes over without notice and you’ve told them you’re busy. They follow you to your project room and tell you about their day. No matter how hard you try, you just can’t focus on the main event: your project AKA, sleep. Your project- you. Your friend- ADHD.
The Science Behind It: A Look at Neurotransmitters
Taking a brief detour into the science behind this- the neurotransmitters in your brain are shaken up. In this specific time of day, it is dopamine and norepinephrine. Attention, mood and of course, sleep, are what these chemicals are in charge of driving your slumber bus.
If you yourself have ADHD, the state of these neurotransmitters are working at an unlikely pace, making it harder to transition from the high-energy mode of the day to the calm, restful state needed for sleep. Have you ever sprinted for exercise and stopped right away to take a calm and peaceful walk with deep breaths and sudden clarity without any easing out? Yeah, no. That's your noggin on ADHD.
The Vicious Cycle of Sleep Deprivation and ADHD
Let's say your brain is a movie. Sleep deprivation can feel like someone fast-forwarded on the remote, skipped through important scenes, and now you are lost and the plot of the movie is out the window! ADHD and sleep deprivation feed off of each other in a vicious cycle. With that cocktail, your symptoms can emerge in the worst ways. Irritability, impulsivity, difficulty concentrating, it all comes seeping through and now you can't sleep very well from it. What a loop!
This cycle can lead to a range of issues, from reduced productivity to heightened anxiety and depression. In short, when your ADHD is sabotaging your sleep, it’s not just a bad night—it’s setting the stage for a series of unfortunate events (and I don’t mean the Lemony Snicket kind).
Common Sleep Struggles for People with ADHD
You are tossing and turning with your mind going in different directions and all of a sudden you're wondering if you should count a few dozen sheep to see if that does the trick. The fight to rest and rejuvenate feels unassailable. You are not alone, this is happening to more people than you know.
Staying Asleep: I'm glad you finally get some rest. You tucked in? Great. WAIT! Wake UP! You forgot to bring the man at table 12 his ranch when you worked at the Cool Cafe last decade! Man, he must really hate you by now. How could you have forgotten that?! Many people with ADHD experience frequent awakenings during the night, sometimes with random thoughts that you have tucked away deep in some crevices, making sleep less desirable to the body as a whole.
Restless Leg Syndrome: Studies such as the one according to Oxford Academic, provide that there is in fact a commonness in regards to ADHD and Restless Leg Syndrome (RLS). An irresistible urge to move your legs is common albeit infuriating when you want to rest up.
Delayed Sleep Phase Syndrome: Your internal clock has developed its own schedule, making your own personal to-do list almost impossible to tackle. You are definitely feeling out of step with the rest of the world.
How to Break the Cycle: Strategies for Better Sleep
So, what can you do to finally get some rest? Here are some tips that might just help you pull off your own sleep heist.
1. Create a Sleep-Inducing Environment
Make your bedroom your own personal escape from reality. Like you've just entered your favorite zen space. Is it the spa? Incorporate the same tranquil colors to your space, a revitalizing candle that relaxes yet invigorates your mood. Whatever makes you feel cozy and comfortable. Make it happen to help you stay in a calm state as much as possible.
Darkness is Key: Consider blackout curtains or a sleep mask. Just as the night allows Batman to thrive, darkness can help signal to your brain that it’s time to switch off.
Cool It Down: Cool temperatures create a calmer you. It's true! Have you ever heard of a parasympathetic nervous system? This is the driving force to your rest and relaxation. A biological response that tells your body to relax. Keep your room cooler than the rest of your home. You'll feel the difference.
Limit Screen Time: I mean, you've probably heard it over and over again, right? Screens are bad for you, especially before bed! Okay but why?! Blue light you come across from your screen time confuses your melatonin production. Enter insomnia! According to The Cleveland Clinic, devices should be put away one to two hours before bed to get the best results for a deep slumber.
2. Establish a Bedtime Routine
Kids thrive off of structure. Let's be honest, most of us adults do as well. So why not try it out? You've got a bedtime to show up for. Let's do this.
Wind Down: Think of the most relaxing thing you look forward to doing at home. Great, now how can you turn it into a habit to crave it before bed? Is it your favorite tea in silence in the comfort of your pajamas? Prayer or meditation? a good book? This included into your routine will make a significant difference.
Consistent Schedule: Diving into your internal clock a little bit- Sleeping in, especially on weekends can be very tempting. However, going to bed keeps your internal clock regular. It's a good cycle to be in.
3. Consider Your Diet
Diet plays a crucial role in sleep quality. Remember when the Hobbits in The Lord of the Rings had multiple meals a day? Well, your body isn’t that different—what you eat and when you eat it matters.
Limit Caffeine: The only time you should allow yourself to drink caffeine in the afternoon or evening is when you've shopped at the last minute for your entire Christmas list and have exactly one hour to wrap them all before festivities begin. In all seriousness, caffeine in the afternoon or evening is a bad design for your sleep schedule. Try keeping it in the morning for the pep in your step.
Watch the Sugar: High sugar intake can cause energy spikes and crashes, making it harder to sleep. Opt for complex carbs or protein-rich snacks if you’re peckish before bed.
4. Manage Stress and Anxiety
Now what everyone experiences more than once but for some of us- it gets too overwhelming. Stress and anxiety. You are probably thinking, "But HOW am I supposed to get rid of this?!" with such a demanding life. Here are some suggestions I hope help you.
Mindfulness Meditation: Practicing mindfulness can help you stay grounded and reduce the impact of racing thoughts. You slow everything down so you can dodge those mental bullets.
Journaling: Offload your thoughts before bed by journaling. It’s the task of downloading all those extra files off your computer so it can run smoother. That concept is equivalent to journaling, it can seem tedious, but worth it. So go for the brain dump!
5. Consider Professional Help
If your sleep struggles persist, it might be time to bring in the professionals. ADHD specialists, therapists, or sleep doctors can provide tailored advice and treatments. Finding the right help is all you need sometimes.
The Power of Patience
Addressing sleep issues when you have ADHD is not an overnight fix. However with persistence, you'll be dozing off quite nicely here in the near future.
Incorporating these strategies into your life requires patience and consistency. There will be setbacks, but each step forward is a victory. Remember, even the smallest steps can lead to big changes. You may not be able to control everything, but with the right tools and mindset, you can improve your sleep and, by extension, your overall well-being.
Final Thoughts: Reclaiming Your Sleep
Your sleep doesn’t have to be a constant battle. With the right strategies, you can outsmart your ADHD and finally get the rest you need. Think of it as your very own Mission: Impossible—only this time, success is within reach.
