Falling asleep with ADHD: 4 tips
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Leesduur: 6 min
By calming both your mind and body in the evening, you give yourself the best chance of a good night's sleep and waking up refreshed and energetic the next day.
But calming down is one of the biggest challenges for someone with ADHD. Falling asleep with ADHD is especially difficult; many people with ADHD find rest and sleep boring and therefore postpone them as much as possible. There's always something to experience, do, or think about.(1)
This constant stimulation can, however, lead to severe fatigue and a vicious cycle of difficulty concentrating and mood swings. How do you break this cycle and find the peace you need?
Keep reading and discover the new strategies that can help you sleep better with ADHD!
People with ADHD have difficulty falling asleep due to a hyperactive brain, a disrupted sleep-wake cycle and problems with self-regulation and hyperfocus.
Sleep deprivation in ADHD leads to concentration problems, irritability, emotional instability and a vicious circle of fatigue and stress.
Improve sleep quality with a consistent routine, the 3-2-1 method, less caffeine, and relaxing activities such as showering or reading.
Table of contents
Why is it hard to fall asleep with ADHD? The consequences of sleep problems with ADHD Falling asleep with ADHD: Tips for a better quality of sleep Tip 1: Take a warm shower before going to bed Tip 2: 3-2-1 method Tip 3: No caffeine after 12 noon Tip 4: Build up your day slowly The ADHD Step-by-Step Plan
Why is it hard to fall asleep with ADHD?
As many as 25-55% of people with ADHD experience sleep disturbances , such as difficulty falling asleep, sleep interruptions, and hyperactivity at night.(2) In this blog I focus on falling asleep.
Falling asleep is difficult for someone with ADHD due to a number of different reasons.
These factors can cause sleep problems with ADHD:
- Brain hyperactivity - The brains of people with ADHD are often more active, even when they're trying to relax. As a result, thoughts and feelings are almost constantly present, making it difficult to calm down.
- Disrupted 24-hour sleep-wake cycle - With ADHD, the circadian rhythm, which regulates your sleep-wake cycle, is often out of sync. This means your internal clock isn't properly aligned with your body's natural 24-hour rhythm, making it difficult for your body to fall asleep on time.(3)
- Difficulty with self-regulation - People with ADHD often struggle with self-regulation. This means they have difficulty controlling their thoughts and emotions. These challenges can make it difficult to create the relaxing atmosphere necessary for a good night's sleep.
- Hyperfocus - Although ADHD is associated with difficulty concentrating, you can also have excellent focus when you're particularly interested in something. This hyperfocus can help you complete a project or task efficiently, but it can also lead to going to bed far too late because you're so eager to finish it.
The consequences of sleep problems with ADHD
Sleep deprivation can have a significant impact on people with ADHD. Imagine having trouble concentrating, and then not getting enough sleep. The consequences of sleep problems with ADHD quickly become apparent: you feel hyperactive, irritable, and it feels like your thoughts are constantly racing through your mind. Even simple tasks can feel overwhelming.
Moreover, it can also affect your emotions. You become frustrated more quickly and may feel more anxious than usual. It's a vicious cycle that's difficult to break.
That's why it's so important to take good care of yourself and make sleep a priority. With enough rest, you'll be better equipped to face the challenges of the day.
Falling Asleep with ADHD: Tips for Better Sleep Quality
If you want to fall asleep more easily with ADHD, it's important to put yourself in a rest mode well in advance. This means transitioning both physically and mentally from an active to an inactive state.
With lots of practice and perseverance, you'll notice it getting better and better. You're teaching your body and brain new habits.
Here are my tips to improve your sleep quality:
Tip 1: Take a warm shower before going to sleep
A warm shower helps your body cool down faster, leading to deeper sleep. Relaxing can be difficult for someone with ADHD, and a warm shower can help release tension.
Tip 2: 3-2-1 method
Try the 3-2-1 method: don't eat anything for 3 hours before bed, don't drink anything for 2 hours before bed, and don't use screens for 1 hour before bed. This approach helps you gradually wind down your day. It minimizes distractions and promotes a peaceful transition to sleep, which is important if you struggle with stimuli and impulses.
Tip 3: No caffeine after 12 noon
Avoid caffeine after noon. Caffeine has a long-lasting effect, especially for someone with ADHD. By taking this step, you can calm your nervous system and thus improve your sleep.
Tip 4: End your day slowly
Make sure you end your day peacefully. Do activities like reading, listening to soothing music, or yoga. These things not only help reduce stress but also calm your mind, creating an environment where you can relax more easily.
The ADHD Action Plan
Want to know how nutrition affects your sleep quality with ADHD? Order the ADHD Step-by-Step Plan. You'll find many more tips there to help you fall asleep more easily with ADHD.
Frequently Asked Questions
Why is it so hard for me to fall asleep with ADHD?
People with ADHD often have an active mind and body, with many thoughts and stimuli continuing to flow through their mind while they're in bed. Their internal sleep-wake cycle can also be shifted, making it difficult to get sleepy until later in the day and find it difficult to relax.
What are the consequences of poor sleep for ADHD?
Lack of sleep can lead to increased difficulty concentrating, irritability, and emotional fluctuations. This often makes your ADHD seem worse during the day, and you're more likely to fall into a vicious cycle of fatigue and stress.
How can I build a good evening routine with ADHD?
Choose a fixed bedtime and begin at least an hour beforehand with calming activities like reading, showering, or listening to soft music. Do this the same way every night so your body and brain learn that this is the starting point for sleep mode.
Does the 3 2 1 method also work if you have ADHD?
Yes, the 321 method can also help with ADHD because it provides structure to your evening. Eating nothing for three hours before bedtime, drinking nothing for two hours, and avoiding screens for the last hour can help you go to bed feeling less stimulated.
Does a hot shower really help you sleep better with ADHD?
A warm shower can help relax muscles and release tension, which is helpful if you have trouble unwinding. Afterward, your body cools down a bit, which complements the natural process of falling asleep.
How do I best manage caffeine if I have ADHD and want to sleep better?
Ideally, stop consuming caffeine around midday, as it can remain active in your system for a long time. Choose caffeine-free drinks in the afternoon and evening to help your nervous system calm down before bedtime.
What can I do if I keep going to bed late due to hyperfocus?
Schedule a clear stop time for activities you enjoy and set an alarm as a reminder. Afterward, put your things away, perhaps take a shower or read, and dim the lights so you don't get pulled back into the task.
How long does it take for new sleep habits for ADHD to take effect?
For many people, it takes a few weeks for a new routine to really take hold. Give yourself at least three to four weeks to repeat your evening routine as consistently as possible and notice small improvements in how quickly you fall asleep and how you feel during the day.
When should I see my doctor about sleep problems due to ADHD?
Contact your GP if you're having trouble sleeping for a long time, are barely functioning during the day, or are experiencing significant depression or anxiety. Your GP can help you explore possible causes and arrange appropriate care or tests.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Becker, S.P. (2019). ADHD and sleep: recent advances and future directions. Current Opinion in Psychology , 34 , 50–56. https://doi.org/10.1016/j.copsyc.2019.09.006
- Hvolby, A. (2014b). Associations of sleep disturbance with ADHD: implications for treatment. ADHD Attention Deficit And Hyperactivity Disorders , 7 (1), 1–18. https://doi.org/10.1007/s12402-014-0151-0
- Coogan, A.N., Baird, A.L., Popa-Wagner, A., & Thome, J. (2016). Circadian rhythms and attention deficit hyperactivity disorder: The what, the when and the why. Progress in Neuro-Psychopharmacology And Biological Psychiatry , 67 , 74–81. https://doi.org/10.1016/j.pnpbp.2016.01.006
