ADHD Sleep Problems

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ADHD sleep problems are a common complaint amongst people with ADHD. The four most common reasons of not being able to sleep when you have Adult ADHD are the following:

  • Some medications for ADHD, particular if taken later on in the day, make falling asleep very difficult.
  • Getting hyper-focused late in the evening. This results in losing track of time and climbing into bed much later than you would ideally like.
  • Unable to slow down brain in order to relax and fall asleep
  • Worrying about the day’s events or chores left unfinished.

When you are not able to get a good night’s sleep, you experience unpleasant symptoms many of which mirror your ADHD symptoms, such as

1. Anxiety

2. Difficulty concentrating

3. Forgetfulness

4. Hyperactivity

5. Increased distractibility

As an ADHD Coach I have identified 12 tips to avoid ADHD sleep problems

12 tips to get a good night’s sleep

  • Think of a realistic bedtime, and go to bed at the same time each night.
  • Wake up at the same time each morning, even at the weekend.
  • Don’t nap during the day.
  • Remember to exercise on a regular basis but not too close to bedtime. Physical exercise will make your body more tired and your sleep more soundly.
  • Do not drink caffeine after 3pm.
  • Do not smoke or drink alcohol. (alcohol increases the chance of you waking up in the night)
  • Take up meditation, and practice it for a few minutes in the evening.
  • Create your own bedtime routine, to send messages to your body and mind that you are winding down. This might include a bath, a cup of herbal tea, or glass of milk (calcium relaxes the body)
  • Turn off your TV and computer 2 hours before bedtime.
  • Have a fan, radio, or white noise machine if you find you need some noise to aid you falling asleep.
  • Think about which activities cause you to hyper-focus or really stimulate you. Then make a conscious effort to avoid them 2 hours before your ideal bedtime.

It takes time to change habits so that ADHD sleep problems can be a thing of the past, so be kind to yourself if one night you end up staying up late.

Comments

  1. Josh Schroeder says:

    1mg Melatonin, over the counter. Use as directed (not to be taken EVERY night). Works well for me, esp. when washed down with 15-20 drops of California Poppy Extract in water.

    • Jacqueline Sinfield says:

      Hi Josh!
      Thanks for sharing your great about Melatonin
      Its a really good idea
      warmly
      Jacqueline

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