Attention-deficit/hyperactivity disorder (ADHD) is a disorder that encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms can interfere with your ability to function at school, at work, and in social situations. ADHD is a condition that most people will have into adulthood. However, symptom management with mindfulness can improve the quality of life of those who suffer from ADHD.
ADHD is more common in boys, but it can start in childhood. According to Trusted Source: National Library of Medicine Biotech Information, between 25 and 50 percent of ADHD sufferers experience sleep issues, from insomnia to secondary conditions. Doctors are starting to realize the importance of treating insomnia and the positive effects healthy sleep has on the quality of life for ADHD sufferers and their families.
What is the connection between ADHD and sleep?
Children with ADHD also experience nightmares. Children with ADHD, particularly those who suffer from insomnia, are more likely to have nightmares. Sleep disorders in ADHD increase with age. However, sleep problems in early childhood are associated with future ADHD symptoms.
The type of ADHD that you have will affect your sleep problems. Trusted Source National Library of Medicine Biotech Information The National Center for Biotechnology Information is a leading provider of biomedical, genomic, and scientific information. Individuals with predominantly inattentive symptoms are more likely to have a later bedtime, while those with predominantly hyperactive-impulsive symptoms are more likely to suffer from insomnia. Those with combined hyperactive-impulsive and inattentive ADHD experience both poor sleep quality and a later bedtime.
Sleep deprivation can cause many of the same symptoms as ADHD. Adult ADHD sleep issues can cause forgetfulness and make it difficult to concentrate during the day. Children may show signs of fatigue through hyperactive, impulsive behaviors. These issues can be hard to distinguish from ADHD or a lack of sleep. It may be difficult to tell if these issues are caused by ADHD or a lack of sleep. Experts recommend that patients be screened for sleep disorders before being prescribed medication for ADHD.
What is the biology behind the ADHD-Sleep Connection?
ADHD-related sleeping problems could be caused by impaired alertness, arousal, and regulation circuits within the brain. Researchers believe that ADHD sleep problems are caused by a late circadian rhythm and a later onset of melatonin. Research has not found consistent sleep abnormalities among people with ADHD, despite the similarities between sleep disorders and ADHD symptoms.
The calming effects of stimulant medication, which is commonly prescribed to treat ADHD, can make it easier for some people to fall asleep. Stimulant medications may have the opposite effect on some people. Sleep problems can be caused by coexisting disorders such as substance abuse, anxiety, depression, or other mental illnesses.
What are the effects of sleep problems associated with ADHD on daily life?
There is limited research on ADHD and sleep disorders. However, children and adults who have both ADHD and sleep disorders often experience more severe ADHD symptoms as well as a reduced quality of life. These people may also suffer from depression and anxiety. They might have hyperactivity, inattention, or difficulty processing information. Chronic sleep loss can lead to serious physical health issues.
Sleepiness during the day can negatively impact schoolwork and performance. Some people may think that a person with ADHD is snoozing at the wrong times. However, this is a common occurrence and can be difficult to control. Sudden episodes of sleepiness can be dangerous when driving or doing other activities requiring concentration and alertness.
Daytime fatigue can be caused by poor sleep quality. Sleep deprivation can cause ADHD sufferers to feel grumpy or irritable. They may also be restless or tired. These symptoms can be confused with a mood disorder. Anxiety and behavioral problems have also been linked to an increased incidence of sleep disorders in children with ADHD.
Families and caregivers who care for people with ADHD are also affected by these problems. Researchers have found that caregivers who are also dealing with sleep issues and ADHD tend to be more anxious, depressed, and stressed.
Sleep Disorders are commonly found in people with ADHD.
Certain sleep disorders are more common in people with ADHD. Sleep disorders can go undiagnosed because ADHD symptoms are often similar to those of sleep disorders. Some children may find it difficult to express their feelings, which can lead to a false diagnosis of ADHD. They may also have ADHD or a sleep disorder.
Insomnia
Even those who do not experience hyperactivity during the day can still have racing thoughts or nighttime energy bursts, which interfere with sleep and lead to insomnia. Nighttime can be a great time to focus on a particular project because there are fewer distractions. This can make it hard to fall asleep and lead to an unreliable sleep-wake cycle. Over time, the severity of insomnia can worsen when people begin to associate bedtime with stress.
As a result, many people with ADHD have daytime sleepiness as well as difficulty waking up. Other people experience restless sleep and multiple nighttime awakenings.
Circadian Rhythm Sleep Disorders
The evening is when most ADHD sufferers, especially adolescents, become more alert. It can be difficult to keep up with work and school commitments due to this atypical schedule. Circadian rhythm sleep disorders may be caused by a smaller pineal gland and irregularities in the internal clock of the body.
DSPS is characterized by a delay in the sleep-wake cycle of two hours or more. DSPS is characterized by a delay in the sleep-wake phase cycle of at least two hours. DSPS may make it difficult to fall asleep, which can lead to excessive fatigue, confusion, and a lack of alertness in the morning. Using bright light therapy or taking melatonin at specific times can help regulate sleep-wake cycles and reduce the effects of DSPS.
Sleep-disordered breathing
Up to one third of ADHD patients suffer from sleep-disordered breathing (SDB), which includes snoring, sleep apnea, and snoring. SDB can cause daytime sleepiness and disturbed sleep, which are symptoms of ADHD. SDB treatment may reduce the need to use stimulants for children who are suspected of having ADHD. Researchers have found that removing tonsils can help with ADHD symptoms and sleep apnea in children. CPAP is a better option for adults.
Restless Legs Syndrome
Restless legs syndrome (RLS), also known as restless leg syndrome, is characterized by tingling sensations that can make it difficult to sleep. RLS, or other periodic limb movement disorders, may be present in up to 50% of ADHD patients. The National Center for Biotechnology Information, a Trusted Source National Library of Medicine The National Center for Biotechnology Information provides access to biomedical information and genomics to advance science and health. View Source, which is less restorative. RLS may be caused by dopamine and iron deficiencies that are often associated with ADHD.
Narcolepsy
Narcoleptics tend to go to sleep suddenly and have trouble sleeping at night. The odds of ADHD symptoms in adults with narcolepsy are twice as high as they were as children. Researchers believe narcolepsy-induced sleepiness may trigger ADHD symptoms. Both disorders could also be caused by a common cause, such as a genetic abnormality or neurotransmitter problems. Narcolepsy can be treated with medication.
It is important to diagnose and treat sleep disorders that are underlying in order to improve sleep for ADHD sufferers. You can ask your doctor to perform a sleep test to eliminate any secondary sleep disorders, which may be needed to treat your ADHD. A physician with the appropriate training should monitor any potential sleep disorders on a regular basis. These tend to become more severe over time.
Sleeping Tips for Adults and Children with ADHD and Sleep Problems
Sleep interventions may improve not only ADHD symptoms but also the effects of ADHD medications. Trusted Source National Library of Medicine Biotech Information The National Center for Biotechnology Information provides access to biomedical information and genomic data. View Source. In fact, preliminary studies found that behavioral interventions for sleep improve sleep, ADHD symptoms, and daily functioning.
Children, adolescents, and adults with ADHD can benefit from a regular bedtime routine as well as healthy sleep hygiene. This will help reinforce the link between sleep and bed. To develop a system for yourself, try making small changes. Take note of where you notice improvements. Here are some tips:
- Cut off caffeine, sugar, and alcohol within a few hours before going to bed.
- Avoid screen time an hour before bed.
- Avoid doing activities that require intense concentration and hyperfocus in the evening.
- Make the bed a stress-free zone for sleeping and sex.
- Get enough sunlight and exercise during the day.
- Develop a bedtime ritual that you enjoy. For example, rereading your favorite book, spending some time with pets, or taking a warm shower
- Keep the bedroom cool, dark, and quiet. If necessary, use a white noise device to block out unwanted noises.
- Selecting a realistic time to go to sleep and wake up every day. This will help you get the recommended amount of sleep that is appropriate for your age.
- Weighted blankets can be used to help with weight loss.
Many people with ADHD have trouble getting out of bed in the morning. Try using Light Therapy to help you get up. Or plan something fun for the morning, like exercise or a nice meal.
Children and Adults with ADHD recommend a reward system for managing sleep issues in young children with ADHD. Parents can also reassure their children by regularly checking on them. Talking to a trusted confidante, keeping a worry diary, or using relaxation methods such as guided images may make bedtime easier for people with ADHD of any age.
People with ADHD may not need sleep medication, but they may benefit from talking to their doctor about adding supplements or changing their medication schedule. Taking their medication an hour after they wake up has been reported to improve alertness during the day by some people with ADHD. Adults and adolescents with sleep issues may benefit from Cognitive behavioral therapy for insomnia (CBT-I).