How does sleep quality affect ADHD symptoms?

🔗 Understanding adult ADHD and sleep deprivation

Do you find it difficult to get the restful sleep you need? If so, you’re not alone! Many Shimmer members share the frustration of trying to fall asleep at their desired time.

Understanding the link between ADHD and sleep deprivation is crucial. Many symptoms of ADHD—such as impulsivity, hyperactivity, and difficulty managing emotions—can be mistaken for the effects of poor sleep. In reality, sleep issues and ADHD symptoms often feed into each other, creating a challenging cycle that can be hard to break.

In this blog post we’ll take a look at practical ways to improve your sleep quality - including insights on healthy sleep habits for ADHD and strategies to overcome common bedtime hurdles - plus, how ADHD coaching can support you in developing a personalized approach to better sleep.

Let’s explore how even the smallest changes can lead to more restful nights and productive days!

😡 Revenge Bedtime Procrastination in ADHD

After a busy day, when you finally get some time to yourself, the last thing you want to do is cut that precious time short. This often leads to mindless scrolling, watching just one more episode, putting off important tasks, or trying to squeeze in 100 other things.

Sound familiar?

It’s called revenge bedtime procrastination, and while it might feel like quality time, it can have a ripple effect the next day. Low energy, daytime fatigue, irritability, restlessness, trouble focusing, and sensory overload are just a few of the consequences. These feelings can quickly add up, making it even harder to manage your day.

😩 Adult ADHD, sleep deprivation, and sleep disorders

Many ADHD symptoms are similar to those of sleep deprivation, and not getting enough sleep can worsen those symptoms. People with ADHD are more likely to experience certain sleep disorders, and the overlap between ADHD symptoms and sleep issues can make it hard to determine whether your struggles are due to ADHD or lack of sleep. If this sounds familiar, it’s always a good idea to consult your doctor for guidance.

✨ Benefits of healthy sleep habits for ADHD

Quality sleep offers numerous benefits for the ADHD brain. Sleep is essential for processing, integrating, and recharging—just like we regularly charge our laptops and cellphones, it’s even more crucial to recharge our own batteries. Research shows that improving both the duration and quality of sleep can significantly help reduce ADHD symptoms, enhance daily functioning, improve behavior, and boost working memory.

✔️ Quick tips for ADHD sleep hygiene

This list may look overwhelming at first, but you don’t need to try it all at once - remember, small steps can lead to big improvements, and one small step could be picking just one of these to try. Here are some tips that have been helpful for others in achieving quality sleep:

• Start small. Keep it simple. There’s always time to add more and make gradual changes!
• Create a sleep sanctuary. Make your bedroom calm, cool, and quiet. Consider soft or low lighting, a white noise machine, and blackout curtains.
• Use a weighted blanket. Many find this adds a sense of comfort and helps with relaxation.
• Avoid screen time before bed. Reducing exposure to screens can help your brain wind down.
• Limit stimulating activities. Try to avoid tasks that require intense focus or energy in the evening.
• Exercise during the day. Physical activity can help expend energy. Some people find they can work out in the evening and fall asleep easily, while others may find it keeps them awake. Pay attention to how exercise impacts your sleep.
• To nap or not to nap? Experiment with naps and note how they affect you. Do power naps leave you feeling refreshed, or do they make it harder to fall asleep at night?
• Avoid staying awake in bed. If you’re struggling to fall asleep, get out of bed and engage in a non-stimulating activity rather than tossing and turning.
• Follow the 20-minute rule. When adjusting your bedtime, try doing it in smaller intervals to ease your brain into the new schedule. For example, if you usually go to bed at 1 a.m., try shifting to 12:40 a.m. for a few nights, then to 12:20 a.m.
• Limit caffeine intake. According to The Encyclopedia of Human Nutrition, the half-life of caffeine is about 5 hours - meaning you may still be experiencing the effects of caffeine up to 10 hours later! So, set a cut-off time for caffeine such that you have at least 10 hours between your last cup of coffee or energy drink and bedtime.
• Limit late-night sugar and alcohol. While alcohol can help some people fall asleep more quickly, it makes your REM sleep phase (the most important part of the sleep cycle for memory and learning) shorter and less effective.
• Consider melatonin or ADHD medications. Some people find that stimulant medications for ADHD help them sleep, while others experience the opposite effect. Always consult a professional to find what works best for you. Remember, what works for someone else may not work for you—it’s all about discovering what suits you best.

5️⃣ ADHD bedtime routine essentials

A consistent bedtime routine can help signal to your brain that it’s time to relax and prepare for sleep. But the pressure to create the perfect nighttime wind-down routine can be overwhelming. Here are the most important things to include in your bedtime routine for ADHD:

• 🪥 Evening hygiene. Complete simple tasks like brushing your teeth, washing your face, and putting on pajamas.
• 🫖 Calming activities. Make a cup of tea, journal your thoughts, create a to-do list for tomorrow, tidy up your space, or enjoy a warm bath. Spend quality time with a loved one, practice yoga, or do breathing exercises. These actions can help trigger your brain that it’s time to start winding down.
• 🪜 Prepare for the next day. Lay out your keys, gym shoes, and clothes the night before. Prep your meals and snacks, and decide what to wear to take one more decision off your plate in the morning.
• ➿ Close any mental loops. Write down important tasks for the next day so your mind knows they’ll be revisited, allowing you to let them go for the night.
• 🧼 Quick clean. Doing a quick five minute sprint of cleaning can help give you a last little boost of those feel-good chemicals that help you relax. ****Even something small and simple like taking out the trash, wiping down the bathroom mirrors, or removing clutter from your coffee table.

You don’t need to do them in this order, but incorporating these five steps into your evening routine will maximize your chances at getting in those precious z’s.

How ADHD coaching can assist with sleep issues

For adults with ADHD, managing sleep can be particularly challenging. ADHD coaching offers personalized support to help you identify any hidden obstacles and develop healthier sleep habits. Here are just a few ways an ADHD coach can assist:

• Creating customized sleep routines. Adult ADHD coaches can work with you to create tailored strategies to help establish consistent sleep schedules that work better for your life. Most online resources and guidance on building a bedtime routine is written for a neurotypical audience. An ADHD coach will be able to provide suggestions for bedtime routines that are suited more to the ADHD brain.
• Overcoming bedtime procrastination. Your coach can suggest techniques to help manage distractions and anxiety that often delay sleep - not only at bed time, but throughout the rest of your day, so that distractions are less tempting when you do make it to bed time.
• Implementing ADHD sleep solutions. You can look up tips all day, but when it comes to actually doing them…well, this is where many people with ADHD tend to struggle. Your coach can offer practical advice on how to actually implement these strategies successfully.
• Ongoing support and adjustments. No routine is life-proof. There will always be random things that throw off an otherwise ideal sleep routine, requiring some adjustment and encouragement to get back on track. Your coach can help you with monitoring and refining your sleep habits and routine as needed to ensure long-term success.

💤 Ready, Set, Rest…

We know the challenges of sleep with adult ADHD can feel overwhelming; but with the right strategies and support, you can make significant improvements. It’s not just about figuring out what healthy sleep habits are; it’s understanding the interplay between ADHD and sleep, and how to untangle that web.

It was probably not a surprise for you to hear that incorporating effective sleep hygiene for ADHD and establishing a tailored bedtime routine will be helpful. But, hopefully some of what we shared was new - or at the very least serves as a reminder and a little encouraging boost to get yourself going. Remember, small, consistent changes can lead to big results - and if you need extra help, ADHD coaching can help you find personalized solutions.

Quality sleep is not just a dream—it’s a vital part of a balanced and fulfilling life. Thus, it’s a journey measured in months and years, not a day. So be patient with yourself, celebrate your progress, and continue exploring what works best for you, one night at a time.

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