ADHD and Sleep
Having ADHD can be a condition that effects many different facets of your life. Sleeping isn’t always easy for kids, teens, and adults that struggle with ADHD. Sometimes, sleep deficits can actually make the symptoms of ADHD seem more severe. So, good sleep hygiene is essential for proper brain function and maximization.
Establishing a sleep routine remains the number one thing you can do to enhance sleep quality. If possible, setting a consistent bedtime and waking time every day (including weekends) provides your body a chance to fall in line with it’s circadian rhythm. Many people like to have a pre-bedtime routine such as putting on pajamas, brushing your teeth, turning off your phone (at least an hour before your head hits the pillow), and even reading to wind down. Other people might find taking time to “cool-down” or meditate during the final hour prior to bedtime, helps down shift their thinking and brings their body into a more relaxed state. If you find these activities challenging, I suggest looking into an app such as Insight Timer. Utilizing white or brown noise machines can also prove beneficial for people that struggle with overactive thinking. White noise can help to occupy a busy mind and make it easier to drift off to sleep.
As clinicians we highly recommend making your bedroom and your child’s bedroom a phone free zone. Turning off phones at night supports your body’s natural melatonin production, crucial for regulating the sleep-wake cycle circadian rhythm, and leading to improved sleep quality. Implementing a technology curfew, turning off electronic devices at least one hour before bed, aids the body in preparing for sleep. Likewise, it decreases your exposure to electro magnetic frequency or EMFs. The extent of the radiation and its consequences are still debatable. However, experts advise keeping radiation levels as low as possible. If this is something you’re concerned about, it’s simple: switching off your smartphone means zero radiation. Likewise, shutting off your phone allows your brain and your body to have a small digital detox for 7-8 hours. Do we really need to be available to answer calls and texts at all times? It’s common knowledge that the addition of technology (never mind social media) is bad for our mental health. If you’re feeling the pressure of modern life, wouldn’t it be wiser to eliminate the stresses you can control?
Often times, individuals will reach for supplements to support their sleep and stress response. Contrary to popular belief, melatonin can be helpful for jetlag, but should not be used on a regular basis to promote sleep. Researchers also suggest that avoiding melatonin in the evening can be beneficial for those who struggle with ADHD. Regular use of melatonin can start to inhibit the bodies ability to produce its own. Supplements such as 5-HTP, Omega-3 fatty acids, and vitamin D can be utilized to promote healthy brain function, assist in eliminating anxiety and improve your immune system; all of which will help with sleep. If you are interested in learning more about how supplements can support brain function, reach out to your medical provider. At RHC we love working alongside StatWellness. You can find them at www.statwellness.com.
Finally, we recommend making sure that you are getting enough activity via exercise and avoiding napping during the day. When tired, it is better to get up and move in order to get more energy rather than sleep. Regular exercise during the day promotes better sleep at night. When you exercise, your brain releases “feel-good” chemicals that combat stress and anxiety. Brisk walking, weight lifting, and for some people (without adrenal issues) HIIT can lower cortisol levels, which reduces the bodies stress response. Research also suggests that for those that struggle with over thinking, or ADHD symptoms moving the body allows you to “get out of your head” and focus on the somatic movement.
We hope you found this article helpful. If you would like to learn more about how to live more fully with ADHD don’t hesitate to reach out to one of our caring therapists and make an appointment today.