Sleeping is a significant part of our well-being. Everyone generally needs a minimum of 7-9 hours of sleep to function properly every day. However, people with attention deficit hyperactivity disorder (ADHD) constantly struggle to get good sleep. If you are someone with ADHD, there are high chances that you might have searched for effective tips for falling asleep with ADHD.
As per a study published by the National Library of Medicine, 25-50% of individuals have sleeping problems. Therefore, if you have ADHD, sleeping is a task. To help aid your sleeping problems, let’s decipher the best tips for falling asleep with ADHD. But first, let’s dive into the connection between ADHD and sleep.
How are ADHD and sleep related?
Sleeping issues in people with ADHD generally crop up around puberty. They are more likely to have shorter periods of sleep, decreased sleep quality, and frequent nightmares. These problems can be a possible effect of the symptoms of ADHD, including hyperactivity, alertness, etc. Here are some other possible reasons that might be related to sleep problems in people with ADHD:
1. Trouble keeping a schedule
People with ADHD generally have a tough time trying to concentrate. Moreover, they also have difficulty stopping a project, tuning out of work, and going to bed. Even after going to bed, they may find it challenging to settle down to sleep.
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2. Stimulant Medications:
Stimulant medications used during the treatment of ADHD might make sleeping harder. Adding to it is the caffeine you receive from other sources like tea, coffee, etc.
Practical Tips for Falling Asleep With ADHD
Now that you know about the causes of sleeping problems in people with ADHD, let’s dive into some solutions. Here are the most beneficial tips for falling asleep with ADHD:
1. Sleep in a quiet and comfortable room.
Given that people with ADHD have trouble falling and staying asleep, it is good to eliminate all disturbing environmental factors. Before going to bed, check the temperature of the room. Invest in a good mattress and light-blocking curtains to aid sleep quality. Additionally, try to keep the room as quiet as possible.
2. Keep a consistent bedtime routine.
Keeping any kind of routine with ADHD is tough. However, when it comes to quality sleep, routine is a must. A routine gets your body into a rhythm. For instance, you tend to feel hungry at the time you regularly eat food. Similarly, when you fix a routine for sleeping, your mind and body are programmed in a way that they learn to feel sleepy around the same time.
3. Add relaxation techniques to your bedtime routine.
Adding relaxation techniques to your sleep routine can help aid your sleep quality. These activities include:
- breathing exercises,
- warm baths, and much more.
4. Unplug from technology.
Have an end time to the usage of technology, including mobile phones, video games, television, etc. The light that comes off these devices can significantly throw off your sleep cycle.
5. Avoid daytime naps.
We know how tempting it is to have those quick midday naps when falling asleep at night is difficult. An occasional daytime nap won’t necessarily mean the end of the world. But, making a habit out of it is going to make sleeping difficult for you in the long run. Therefore, try to avoid sleeping during the day as much as you can. If you really need a nap, try to keep it under 20 minutes and before 3 PM.
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Sleeping with ADHD is difficult. We hope these tips for falling asleep with ADHD will be helpful for you. However, if you have been having extreme difficulty falling asleep, it could be a sign of an underlying sleep disorder, like insomnia.
In that case, you should reach out for professional help. Finding help is now easier than ever with the advent of online therapy platforms. To find out the top online therapy platforms, click here.