Constant insomnia can be truly debilitating, and doctors won’t know what to do. A common cause of sleep disorders is ADHD. Experts have ignored the impact of ADHD on sleep for many years, partly because the problem manifests itself with age. Sleep disorders reduce the quality of life. Fatigue, difficulty concentrating, irritability, and daytime sleepiness are the companions of a sleep-deprived person. In this article, we will look at how ADHD sleep problems are correlated and what to do about it.
Sleep disorder
Insomnia is a sleep disorder characterized by persistent difficulty falling and staying asleep.
People with insomnia often have difficulty initiating or maintaining sleep and may wake up too early in the morning feeling insufficiently rested.
Depending on the duration, insomnia can be divided into 2 types:
- Situational insomnia: It is usually short-lived and often occurs in response to a specific event, such as stress, a major life change, or a traumatic experience.
- Chronic insomnia: This type of insomnia lasts at least three nights a week for three months or longer.
ADHD Sleep problems can also be classified based on their cause:
- Primary insomnia: This type is not associated with any other health condition and is considered a disorder in its own right.
- Secondary insomnia: This is insomnia that occurs due to another health condition, such as depression or anxiety.
ADHD as a sleep disorder
Key symptoms of sleep problems in adults include:
- Difficulty falling asleep
- Frequent awakenings during the night
- Waking up too early in the morning
- Feeling tired after waking up
- Daytime nap
There is a complex and bidirectional relationship between attention deficit hyperactivity disorder (ADHD) and sleep problems.
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The link between ADHD and sleep issues
- 75% of people with ADHD have a delay of an hour and a half in the physiological phase of sleep – signs associated with sleep, such as changes in melatonin levels and movements associated with sleep;
- Changes in body temperature associated with sleep are also delayed in these patients;
- Sleep disorders such as restless legs syndrome, sleep apnea, and circadian rhythm disorder (difficulty falling asleep) are commonly associated with ADHD. In turn, these conditions are also associated with changes in the levels of the neurotransmitters dopamine and melatonin, which can be caused by ADHD Sleep problems;
- People with attention deficit disorder are more alert at night, a characteristic opposite to the general population;
- Many people with the disorder benefit from melatonin treatments at night or light therapy in the morning, which help reset their circadian rhythm;
- Recent studies have shown that around 70% of adults with ADHD have hypersensitivity to light, a characteristic also associated with circadian problems;
- Chronic late sleep leads to chronic sleep deficit, which in turn is associated with problems such as obesity, diabetes, cardiovascular disease, and cancer.
Lack of sleep increases family stress
In addition to the damage to the physical and mental health of children and adolescents who sleep poorly, in the specific case of ADHD, there is another aspect. “Many parents arrive at the office with high levels of stress, as they have to deal with all the difficulties of the condition, in addition to the issue of sleep. The biggest challenge for parents is getting the child out of bed early. “
And it’s not just the family that suffers. Continuous sleep deprivation increases irritability, impulsivity, and, of course, inattention. Sleep is essential for memory, the learning process, information retention, and concentration. Therefore, when there are problems sleeping, intervention is needed, both with medication and changes in behavior and habits for the entire family
Both conditions can affect each other
Here are a few key points: Symptom coherence: Some symptoms of ADHD, such as anxiety and impulsivity, can contribute to difficulty falling asleep and maintaining a regular sleep schedule.
The effects of poor sleep, such as difficulty concentrating and irritability, can worsen ADHD symptoms.
Hyperarousal: People with ADHD often experience a state of hyperarousal, where their nervous system is on high alert. This can make it difficult to relax and fall asleep.
Insomnia, in turn, can contribute to increased anxiety, creating a cycle of ADHD and difficulty sleeping.
Impact of executive dysfunction: Some research suggests that the executive dysfunction seen in ADHD may also affect the regulation of sleep-wake cycles.
Difficulties with planning, organizing, and initiating tasks can extend to sleep hygiene.
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How to Sleep with ADHD
However, this is all theory. Unfortunately, doctors’ hypotheses about the causes of insomnia in ADHD have not yet helped us fall asleep. All recommendations from experts come down to the general rules of sleep hygiene:
- Use the bed only for sleep and sex; Don’t work or discuss problems in bed.
- Set a consistent bedtime and wake-up time and stick to it.
- Avoid daytime naps.
Finally, don’t ignore your body’s signals:
- If you prefer to sleep in complete silence, try thick soundproof curtains or earplugs.
- If you need white noise to fall asleep, leave a fan or TV on.
- If you find it easier to fall asleep on an empty stomach, don’t try to cram dinner into yourself.
- If you sleep better when you’re full, indulge in a carbohydrate-rich snack.
Two more useful tips:
- Go to bed and sleep: Many people with ADHD enjoy working at night: the house is quiet, there are no distractions, and the children are asleep. This is peak productivity; but if you don’t go to bed, you’ll feel exhausted in the morning.
- Avoid coffee before bed: Caffeine has interesting interactions with the ADHD body, but you don’t need it right now.
First of all, it should be noted that the first line choice is cognitive behavioral therapy for insomnia.
One of the key guidelines for the treatment of insomnia and numerous reviews show that special cognitive-behavioral techniques in the long term provide a more sustainable effect compared to pharmacological support.
It is especially important to work with a specialist if sleep problems are combined with the presence of attention deficit hyperactivity disorder
What do I do with attention deficit disorder and sleep?
The diagnosis of Attention Deficit Hyperactivity Disorder (ADHD) can only be made when the child turns six years of age. Before that, it is possible to evaluate possible traits of the condition.
“Insomnia is an important symptom and should be investigated, regardless of whether or not ADHD is suspected, both in children and adolescents. This is because it is necessary to emphasize that sleep disorders can also be associated with other diagnoses, such as depression, epilepsy, and autism. Therefore, children who do not sleep or have significant changes in their sleep need to be evaluated early.”
Conclusion
Sleep problems are associated with ADHD through a network of mutual influences. If there is such mutual influence, it will be useful to get help from a specialist who knows techniques for working with insomnia and has experience working with ADHD.
The coincidence of sleep, circadian rhythm problems, and ADHD can sometimes make it difficult to identify which problem came first. That’s why you should see a psychiatrist of Renewed Mental Health Group if you suspect your child may have an ADHD Sleep problem. Specifically request a sleep study, which can identify whether your child has sleep apnea.
