The Impact of ADHD and Sleep on Your Health

ADHD is often associated with symptoms such as impulsivity, difficulty focusing, and hyperactivity. However, an aspect of ADHD that many people are unaware of is its connection to sleep. Sleep problems are widespread in people with ADHD, both young and old, and can worsen ADHD symptoms, resulting in a continuous pattern of wakefulness that exacerbates behavioural issues. In this blog, we explore how ADHD and sleep are related, outlining potential solutions and problems that can arise.

Relationship between People with ADHD and Sleep

Individuals with ADHD often struggle with sleep due to the symptoms and characteristics of the disorder.

1. Biological Factors- ADHD is linked to dysregulations in the dopamine and norepinephrine systems of the brain, which are involved in attention and arousal. These neurotransmitters also help regulate the circadian rhythm. When their levels are imbalanced, falling asleep and staying awake can become problematic. Additionally, individuals with ADHD often find it difficult to relax after a long day due to hyperactivity, which is associated with attention disorders.

2. Prevalence of Sleep Problems in ADHD - Studies show that 25% to 50% of people with ADHD experience sleep problems, significantly more than the general population. These issues include trouble falling asleep, frequent night awakenings, restless sleep, and other causes like restless leg syndrome (RLS) or obstructive sleep apnoea. These problems are more common and severe among individuals with ADHD.

3. Impact of ADHD Medications- ADHD medications, such as stimulants, are often prescribed to manage daytime symptoms but can also affect sleep. Taking these medications late in the day can lead to insomnia or disrupted sleep patterns. Non-stimulant medications may have fewer effects on sleep but must be managed carefully to avoid worsening sleep issues.

Common ADHD Sleep Problems

People with ADHD often experience sleep disorders and sleep difficulties both as children and as adults. Not only can this be frustrating at night, it leads to the usual issues you'd expect from lack of sleep. Poor concentration, daytime sleepiness and irritability. Here are some of the most common ADHD sleep problems we see.

1. Sleep Apnea/Apnoea

Some studies have found a connection between ADHD and sleep apnoea (also called obstructive sleep apnea), a disorder that causes repeated interruptions in breathing during sleep. These interruptions can fragment sleep and reduce sleep quality, worsening ADHD symptoms.

2. Insomnia

Insomnia is one of the most common sleep disorders in people with ADHD, characterised by difficulty falling or staying asleep. Chronic insomnia can lead to increased daytime inattention and irritability.

3. Restless Legs Syndrome

People with ADHD are more susceptible to Restless Legs Syndrome, which causes discomfort in the legs and an uncontrollable urge to move them. This discomfort typically worsens at night, making it challenging to fall and stay asleep.

4. Delayed Sleep Phase Syndrome (DSPS) /  Circadian Rhythm Sleep Disorders

Delayed Sleep Phase Syndrome (DSPS) is a sleep disorder characterised by a disruption of the circadian rhythm, causing individuals to go to bed much later than usual. This deviation can make it hard to wake up early, leading to persistent sleep loss.‍

Impact of Sleep Disorders on ADHD Symptoms

1. Behavioural Difficulties

Insufficient sleep can increase impulsivity and hyperactivity, leading to more disruptive behaviours in children with ADHD and affecting their social interactions and school performance.

2. Emotional Regulation

Sleep is crucial for emotional control. ADHD patients with sleep issues may be more emotionally sensitive, struggling with frustration, irritability, and mood swings.

3. Cognitive Functioning

Adequate sleep is vital for cognitive processes such as attention, memory, and executive functioning. Sleep deprivation can impair these functions, worsening ADHD symptoms and making it harder to focus, plan, and organise.

Strategies for getting asleep with ADHD

Several sleep solutions can improve your sleep quality. Below are some options to improve sleep with ADHD, and you can check out the National Sleep Foundation for more helpful information.

1. Behavioural Interventions: Bedtime Routine

Cognitive-behavioural therapy for insomnia (CBT-I) has shown promise as a treatment for ADHD. CBT-I involves changing sleep habits and challenging dysfunctional beliefs about sleep. Techniques include setting a consistent wake-up time, developing a bedtime routine, and addressing negative thoughts about sleep.

2. Medication Management

Careful management of ADHD medications is essential to minimise their impact on sleep. Your doctor or therapist may recommend changing the timing of medication intake or switching to medications with fewer effects on sleep.

3. Sleep Hygiene

Practicing good sleep hygiene is crucial for sound sleep. Tips include maintaining a regular sleep schedule, avoiding caffeine and electronic devices in the hours before bedtime and creating a conducive sleep environment. These practices can benefit everyone, regardless of whether they have ADHD.

4. Addressing Coexisting Conditions - Anxiety, Depression & Other Disorders

Addressing additional concerns such as anxiety, depression, or other mood disorders can improve overall sleep quality. Comprehensive treatment plans that address all aspects of well-being can enhance the general health of individuals with ADHD.‍

Differences for Children and Adults with ADHD Getting to Sleep

While insomnia can be a common issue for both children and adults with ADHD, the reasons behind their struggles to get to sleep can differ greatly. I

Kids with ADHD may have difficulty winding down at night due to their hyperactive and impulsive nature, making it challenging for them to relax and fall asleep. On the other hand, adults with ADHD may struggle with racing thoughts and restlessness, which can make it hard for them to switch off their minds and drift off into a peaceful slumber. Understanding these differences is crucial in finding effective strategies to help individuals with ADHD improve their sleep quality.

Conclusion: ADHD and Sleep

The relationship between ADHD and sleep is incredibly complex. Individuals with ADHD often suffer from sleep disorders, affecting their overall performance and making it even harder to manage their condition. Understanding the unique struggles of people with ADHD and implementing strategies to improve sleep can help manage ADHD symptoms more effectively. Healthcare professionals, caregivers, and patients must focus on these issues to achieve better sleep and overall health. Learn more about living with ADHD.

Of course, improving sleep disorders starts with understanding the reason you are experiencing these issues. The first step is to get an ADHD assessment and ADHD diagnosis that allows you to start living a better life. Talk to Private ADHD today. to book your consultation. ‍

References

• Becker, S. P., Cusick, C. N., Sidol, C. A., Epstein, J. N., & Tamm, L. (2018). The impact of comorbid mental health symptoms and sex on sleep functioning in children with ADHD. European child & adolescent psychiatry , 27, 353-365.
• Yoon, S. Y. R., Jain, U., & Shapiro, C. (2012). Sleep in attention-deficit/hyperactivity disorder in children and adults: past, present, and future. Sleep medicine reviews, 16(4), 371-388.
• Owens, J., Gruber, R., Brown, T., Corkum, P., Cortese, S., O’Brien, L., ... & Weiss, M. (2013). Future research directions in sleep and ADHD: report of a consensus working group. Journal of attention disorders, 17(7), 550-564.
• Sciberras, E. (2022). Sleep in individuals with ADHD: prevalence, impacts, causes, and treatments. In New discoveries in the behavioral neuroscience of attention-deficit hyperactivity disorder (pp. 199-220). Cham: Springer International Publishing.
• Gau, S. S. F., & Chiang, H. L. (2009). Sleep problems and disorders among adolescents with persistent and subthreshold attention-deficit/hyperactivity disorders. Sleep, 32(5), 671-679.
• Van Veen, M. M., Kooij, J. S., Boonstra, A. M., Gordijn, M. C., & Van Someren, E. J. (2010). Delayed circadian rhythm in adults with attention-deficit/hyperactivity disorder and chronic sleep-onset insomnia. Biological psychiatry, 67(11), 1091-1096.
• Hvolby, A. (2015). Associations of sleep disturbance with ADHD: implications for treatment. ADHD Attention Deficit and Hyperactivity Disorders, 7(1), 1-18.

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