People with ADHD have trouble falling asleep, and staying asleep. They may wake up at random times, and not be able to return to sleep. Or, even with a lot of sleep, they feel like a zombie or have trouble staying alert.
Certain biological factors may cause sleep problems. The ADHD brain has trouble regulating neurotransmitters; since serotonin helps control sleep cycles, this disregulation impacts your ability to fall and stay asleep. Additionally, many adults with ADHD exhibit a gene called catechol-O-methyltransferase , which suppresses an enzyme that metabolizes dopamine. This makes it harder for the body to regulate sleep.
Some ADHDers sleep, but never enter the rapid eye movement phase when dreams occur and the body is refreshed.Some people with ADHD sleep, but never enter the rapid eye movement phase when dreams occur and the body is refreshed. Without REM, no amount of sleep will make you feel restored. Others have a disorder that keeps sleep from being restful. Some love nighttime because of the late burst of energy and focus they get during a time of day with no distractions.
Follow these steps to help prepare your mind and body for sleep. Think of these techniques as a toolbox for when you’re laying awake. Some strategies will work some nights, and sometimes different triggers keeping you awake will require fresh solutions. Making these solutions work amy mean changing the activities you do before bed, the environment in which you […]Follow these steps to help prepare your mind and body. Think of these techniques as a toolbox to help you fall asleep.
Take steps to signal to your mind and body, “Ok, it’s time to sleep.” Unplug from technology. Don’t use your phone, watch stimulating shows, or play video games. The light from devices can throw off your sleep cycle. Play light music, like a classical music song on repeat. Change into your pajamas. Anything that marks a […]Take the following steps to mark a clear division between day and night and signal to your mind and body:"It's time to sleep.
Unplug from technology. Don't use your phone, watch TV shows, or play video games. The light from devices can throw off your sleep cycle.People with ADHD tend to run hot. Make sure the climate in your bedroom is controlled at a cooler temperature so you’re more likely to stay under the covers. Make your bedroom a dark, quiet place. Try using a sound machine to block out ambient noise. Once you’re in bed, use progressive muscle relaxation to help you […]People with ADHD tend to run hot.
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