ADHD and sleep
Attention-deficit/hyperactivity disorder (ADHD) and sleep is a disorder that encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms can affect your ability to function in school, at work, and in social situations. ADHD is a common condition that many people will experience into adulthood. A conscious approach to managing ADHD symptoms can improve the quality of life for those who have it.
ADHD can affect boys and girls alike, but it is not uncommon for it to begin in childhood. According to Trusted Source National Library of Medicine Biotech Information, between 25 and 50% of people with ADHD have sleep problems, ranging from insomnia to secondary disorders. Doctors are beginning to recognize the importance of treating ADHD and the positive impact of healthy sleep on people with ADHD.
What is the relationship between ADHD and sleeping?
Children with ADHD can also have nightmares. Sleep disorders in ADHD children, especially those with insomnia, are more likely than others to cause nightmares. Sleep disorders in childhood can be associated with future ADHD symptoms.
We are affected by the type of ADHD you have. National Library of Medicine Biotech Information: A Trusted Source The National Center for Biotechnology Information (NCBI) is one of the leading providers of biomedical and genomic information. Individuals who have predominantly inattentive signs are more likely to sleep later. In contrast, those with predominantly hyperactive-impulsive symptoms are likelier to suffer from insomnia; those with combined hyperactive-impulsive and inattentive ADHD experience poor sleep quality and a later bedtime.
Many of the symptoms that ADHD can cause are also caused by sleep deprivation. Sleep issues in adults with ADHD can lead to forgetfulness, and it may be difficult for them to concentrate during the day. Children can show signs of exhaustion through hyperactive and impulsive behavior. It can be difficult to tell if these issues are caused by ADHD or a lack of sleep. These issues can be hard to distinguish from ADHD or a lack of sleep. Before prescribing medication for ADHD, experts recommend screening patients for sleep disorders.
What is the biological basis for the ADHD-sleep link?
ADHD-related sleep problems may be caused by impaired alertness, arousal, and regulation circuits in the brain. Researchers also believe that an abnormally late circadian rhythm and a delayed melatonin release can cause ADHD sleep issues. Research has not consistently found sleep abnormalities in people with ADHD, despite the similarity between ADHD symptoms and sleep disorders.
Some people may find it easier to sleep when they take stimulant medications, which are commonly prescribe for ADHD. Stimulant medication can have the opposite effect for some people. Sleep problems can also caused by coexisting disorders such as anxiety, depression, and substance abuse.
What are the daily effects of sleep disorders associate with ADHD?
Research on ADHD and sleep disorders is very limit. Children and adults with both ADHD and sleep disorders often have more severe ADHD symptoms and a lower quality of life. They may also be suffering from anxiety and depression. Hyperactivity, inattention, or difficulty processing information could be present. Chronic sleep loss may lead to serious health problems.
Sleepiness can affect schoolwork and performance. Some people might think someone with ADHD sleeps at the wrong time. This is not uncommon and can be difficult to control. Sudden episodes of sleepiness are also dangerous for driving and other activities that require concentration and alertness.
Poor sleep can cause fatigue during the day. People with ADHD can become grumpy and irritable due to sleep deprivation. Also, they may be restless or fatigued. These symptoms are often confuse with mood disorders. Anxiety, behavioral issues, and sleep disorders are also more common in children with ADHD.
These problems also affect the families and caregivers of people with ADHD. Researchers have found, for example, that caregivers who deal with sleep problems and ADHD are more stressed, anxious, and depressed.
Sleep disorders are common in ADHD patients.
ADHD patients are more likely to suffer from certain sleep disorders. Because ADHD symptoms can be similar to those of sleep disorders, it is possible that sleep disorders go undiagnosed. It is possible that some children have difficulty expressing their emotions, leading to a false ADHD diagnosis. These children may have both ADHD and a sleeping disorder.
Insomnia
Even people who don’t experience hyperactivity in the daytime can have nighttime energy bursts or racing thoughts that interfere with sleep. This leads to insomnia. It is easier to concentrate on a project at night because there are fewer distractions. This can lead to a sleep-wake pattern that is unreliable and makes it difficult to fall asleep. As people begin to associate stress with bedtime, their insomnia may worsen over time.
Many people with ADHD experience daytime sleepiness and have difficulty waking up. Some people have restless, unrefreshing sleep with frequent nighttime awakenings.
Circadian Rhythm Sleep Disorders
Most ADHD sufferers become more alert in the evening, particularly adolescents. This atypical schedule can make it difficult to meet work and school obligations. Circadian rhythm disorders can caused by irregularities of the internal clock and a small pineal gland.
DSPS is characterize as a two-hour or longer delay in the sleep/wake cycle. DSPS is characterize by a sleep-wake cycle delay of at least 2 hours. It can make it hard to fall asleep and cause excessive fatigue, confusion, or a lack of alertness the next morning. Taking melatonin or bright-light therapy at certain times can help regulate the sleep-wake cycle and reduce DSPS.
Sleep-disordered breathing
It is a condition that affects up to one-third of ADHD patients. This includes snoring and sleep apnea. SDB can lead to daytime sleepiness and disrupted sleep, which are ADHD symptoms. SDB may help reduce the need to use stimulants in children who are suspect of having ADHD. Researchers found that removing the tonsils could help with ADHD symptoms in children and also sleep apnea. Adults are better off with CPAP.
Restless Legs Syndrome
RLS, or restless legs syndrome, is characterize by tingling sensations that make it difficult to sleep. RLS or other periodic limb movement disorders may affect up to 50 percent of ADHD patients. The National Center for Biotechnology Information (TrustedSource) provides biomedical and genomic information to advance science and improve health. Children with ADHD and RLS are more likely to spend time in the first stage of light sleep. RLS can cause by iron and dopamine deficiencies, which are often associate with ADHD.
Narcolepsy
Narcoleptics have difficulty sleeping at night and tend to fall asleep suddenly. In adults with narcolepsy, the odds of ADHD are double what they were in childhood. Researchers believe that sleepiness caused by narcolepsy may trigger ADHD symptoms. Both disorders could caused by a common cause, such as genetic abnormalities or neurotransmitter issues. Narcolepsy is treat with medication.
To improve sleep in people with ADHD, it is important to diagnose and treat the underlying sleep disorders. Ask your doctor to conduct a sleep study to determine if there are any secondary sleep disorders that need to treated in order to manage your ADHD. A physician who has the necessary training should monitor potential sleep disorders on a regular basis. They tend to get worse over time.
Sleeping tips for adults and children with ADHD and sleep problems
Sleep interventions can improve ADHD symptoms and the effects of ADHD medication. National Library of Medicine Biotech Information: A Trusted Source The National Center for Biotechnology Information offers access to genomic and biomedical data. Preliminary studies have shown that behavioral interventions to improve it can also help with ADHD symptoms and daily functioning.
A regular bedtime routine, as well as good sleep hygiene, can be beneficial to children, adolescents, and adults with ADHD. It will reinforce the connection between bed and sleep. Try making small adjustments to develop your own system. Take note of the areas where you see improvements. Here are a few tips:
- Avoid caffeine, sugar, and alcohol a few hours prior to bedtime.
- Avoid screen time one hour before going to bed.
- Avoid activities that require hyperfocus and intense concentration in the evening.
- Make your bed a place where you can relax and enjoy sex.
- Exercise and get enough sun during the day.
- Create a ritual that you will enjoy. For example, spend time with your pet or take a warm bath.
- Keep your bedroom dark, calm, and quiet. Use a white noise machine to block unwanted sounds.
- Every day, choose a realistic time for you to wake up and go to bed. You will get the recommended amount.
- Weighted blankets are a great way to lose weight.
Some people with ADHD struggle to get out of bed. Light therapy can help you get out of bed. Plan a pleasant morning activity, such as breakfast or exercise.
Children and adults with ADHD recommend using a reward-based system to manage sleep issues for young children with ADHD. Regularly checking in on their children can help parents reassure them. People with ADHD can relax at bedtime by talking to a confidant they trust or keeping a worry journal.