ADHD and Sleep - Shimmer Video

Transcript

I think it’s about time we talk about your sleeping habits! Yeah! You!

Oh, ADHD and sleep - a duo that's about as compatible as pineapple on pizza (don't @ me). If you've got ADHD, chances are you've had your fair share of restless nights and groggy mornings. You're not alone - up to 70% of adults with ADHD report having sleep problems.

So what's the deal with ADHD and sleep? Well.. Keep your hands, arms, feet, and legs inside the ride vehicle at all times, because it's a bit of a roller coaster. ADHD symptoms - like racing thoughts, impulsivity, and time blindness - can make it harder to wind down and stick to a consistent sleep schedule. Then, when you're sleep deprived, those same symptoms tend to get even worse. It's like your brain is running on fumes, making it even tougher to focus, regulate emotions, and make good decisions, creating a rather frustrating feedback loop.

Sleep deprivation can hit ADHDers especially hard in a few key areas:

Attention and focus: Lack of sleep makes it even harder to concentrate and filter out distractions. Cue the endless night time doom scrolling sessions and snoozed alarms.
Emotional regulation: Sleep debt can amp up irritability, mood swings, and rejection sensitivity. Suddenly, every minor inconvenience feels like the end of the world.
Impulsivity and risk-taking: When you're exhausted, your brain's "brake pedal" (aka the prefrontal cortex) has a harder time keeping impulsive behavior in check.

But wait, there's more! ADHD often comes with a side of sleep disorders (like insomnia, restless leg syndrome, and sleep apnea) and other mental health conditions (like anxiety and depression), all of which compound the problem. Plus, stimulant medications can sometimes make it harder to fall asleep at night. It's like the perfect storm of sleep sabotage.

So what's a tired ADHDer to do?
Here are some tips to help you get your forty winks:

Stick to a consistent sleep schedule, even on weekends. Your circadian rhythm will thank you.
Create a relaxing bedtime routine. Think warm baths, soothing teas, and maybe a little meditation. Create a routine that teaches your body when it should start prepping for sleepy times.
Ditch the screens at least an hour before bed. There are studies that indicate that bright light can mess with your melatonin production and keep your brain buzzing.
Get your body moving during the day. Exercise can help regulate your sleep-wake cycle and burn off that extra ADHD energy.
Talk to your doctor about adjusting your meds or trying sleep aids like melatonin. Sometimes a little tweak can make a big difference.

Remember, getting good sleep is a process, something you will need to work at. And you won’t be perfect. That’s okay. Be patient with yourself and celebrate the small victories, like actually remembering to brush your teeth before bed or not hitting the snooze 13 times. With a little trial and error, you'll find the sleep strategies that work best for your unique ADHD brain.

Okay, make sure you get some sleep, tomorrow we’re talking about communication and relationships!

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