ADHD Insomnia: When Your Brain is Ready to Party All Night Long
Picture this: It’s 2 AM, and you’re wide awake, staring at the ceiling. You’ve been tossing and turning for hours, but your mind just won’t stop racing. You’re exhausted, but sleep seems like an impossible dream. If you have ADHD, this scenario probably sounds all too familiar. Sleep problems are one of the most common issues faced by people with ADHD (in fact, it’s 70%), and they can have a serious impact on your quality of life.
As a therapist who has treated ADHD symptoms for over a decade, I have found it helpful for my clients to know the science behind the relationship between ADHD and sleep, and to practice good sleep hygiene to minimize the disruption on your life.
Why ADHD and Sleep Don’t Mix
First things first: why do people with ADHD have such a hard time sleeping? The answer lies in our brains. ADHD is a disorder that affects the prefrontal cortex, the part of the brain responsible for executive function. This includes things like attention, impulse control, and working memory. When you have ADHD, your prefrontal cortex works differently, which can lead to all sorts of issues, including sleep problems.
One of the main culprits is hyperarousal. People with ADHD often have trouble “turning off” their brains at night, which can make it hard to fall asleep. We might lie in bed for hours, thinking about everything from our to-do lists to that embarrassing thing we said in middle school. Our brains just won’t shut up, no matter how tired we are.
Another factor is circadian rhythm. This is the body’s natural sleep-wake cycle, which is regulated by a hormone called melatonin. People with ADHD often have disrupted circadian rhythms, which can make it harder to fall asleep at night and wake up in the morning. We might feel wide awake late into the night, but then struggle to get out of bed in the morning.
Finally, there’s the issue of medication. Many people with ADHD take stimulant medications, which can interfere with sleep. These medications can make it harder to fall asleep at night and can cause early morning awakenings. While medication is often necessary to manage ADHD symptoms, it’s important to find the right balance so that it doesn’t interfere with your sleep.
ADHD Therapy and Sleep Hygiene
There are a variety of ADHD therapy options that can help improve your sleep, from lifestyle changes to medication adjustments. Here are a few strategies to consider:
Develop a Bedtime Routine
Creating a bedtime routine can help signal to your brain that it's time to wind down and relax. This could include things like taking a warm bath, reading a book, or practicing meditation. The key is to find a routine that works for you and stick to it as much as possible.
Limit Screen Time Before Bed
The blue light emitted by electronic devices like phones and computers can interfere with our natural sleep patterns. Try to avoid using screens for at least an hour before bedtime. If you must use your phone or computer, consider using a blue light filter or wearing blue light blocking glasses.
Exercise Regularly
Regular exercise can help improve sleep quality and reduce hyperactivity during the day. Try to get at least 30 minutes of moderate exercise each day, such as a brisk walk or bike ride. Just make sure to avoid exercising too close to bedtime, as this can actually make it harder to fall asleep.
Adjust Your Medication
If you're taking medication for your ADHD, talk to your doctor or psychiatrist about adjusting your dosage or trying a different medication that may be less likely to impact your sleep. There are also non-stimulant medications available that may be a better fit for you.
Consider Cognitive Behavioral Therapy (CBT)
First and foremost, therapy can be a game-changer for people with ADHD and sleep issues. Therapy can help you develop strategies for managing hyperarousal and racing thoughts. It can also help you identify and address any underlying issues that might be contributing to your sleep problems, such as anxiety or depression.
One form of therapy that can be particularly helpful for people with ADHD is cognitive-behavioral therapy (CBT). CBT is a type of talk therapy that focuses on changing negative patterns of thinking and behavior. It can help you develop new habits and coping strategies for managing your ADHD symptoms, including sleep problems.
CBT for insomnia (CBT-I) is a specific type of CBT that’s designed to help people with sleep problems. It focuses on identifying and addressing the specific factors that are causing your sleep issues. This might include developing a consistent sleep schedule, limiting caffeine and alcohol intake, and developing relaxation techniques to help you wind down at night.
Learn more about therapy for ADHD at Brookhaven and book with one of our therapists to start your journey towards more, restful sleep!
