What to Do if You Have ADHD and Sleep Troubles

It’s not uncommon for people with ADHD to have a hard time falling asleep. Unfortunately, if that’s familiar, you could find yourself in a vicious cycle. The less sleep you get, the worse your symptoms are likely to become. The worse your symptoms, the less sleep you’ll get. 

Granted, many people struggle with getting enough sleep each night. But, for those with ADHD, things like difficulties keeping a routine or even the stimulating medications you’re on could contribute to your sleep troubles. 

So, what can you do if you have ADHD and know you’re not getting enough sleep each night? Take comfort in knowing there are a few important changes you can make that could help you get the rest you need and deserve. 

Talk to Your Doctor

The first thing you should do if you have ADHD and you’re struggling with sleep is to contact your doctor. They’ll want to rule out any other possible physical or mental health conditions that could be contributing to the problem. 

Sometimes, the solution could be as simple as changing your medications. If your doctor is concerned about your sleep troubles, they might ask you to undergo a sleep study to rule out any additional problems. 

Establish a Routine

If you’re certain there aren’t any other physical or mental health issues contributing to sleep problems, do your best to get into a nighttime routine. It can be a challenge when you’re dealing with ADHD, but it can also make a big difference in your sleep health. 

A healthy nighttime routine includes going to sleep around the same time each night. Do things to settle down and relax before bed, like journaling or meditating. Try different things to determine what reduces your stress and calms your mind the most. 

In addition to going to bed at the same time, try to wake up around the same time each morning. Once you commit yourself to a routine, it will be much easier to turn it into a habit. 

Avoid Electronics Before Bed

Anyone with sleep issues should heed this advice. But, it’s especially important for people with ADHD. 

You might think that scrolling through Instagram or watching your favorite Netflix show before bed is a relaxing way to wind down. Unfortunately, many of today’s popular electronic devices emit a certain type of blue light that stimulates the brain. That can make it hard for your mind to calm down before bed, triggering your ADHD symptoms and even contributing to anxiety. 

Create the Ideal Sleeping Environment

Your bedroom should be for sleeping only — not for watching TV, working on your laptop, or even reading. Additionally, you should work to make sure it's an environment you feel comfortable sleeping in. 

Is your room cluttered? Is it a comfortable temperature? Do things distract you at night? Work to make sure your bedroom and bed are perfect for sleeping. A lot of that depends on personal taste, so have fun designing the bedroom you want and deserve. When you create an ideal sleeping environment, you’re less likely to toss and turn all night. 

Avoid Napping During the Day

If you’re not sleeping well at night, you might be tempted to get in a quick nap in the afternoon. But, doing so could end up creating even more problems. If you have to nap, make sure you’re doing it at least four hours before you actually want to go to bed. 

Otherwise, you could upset your circadian rhythm and continue the vicious cycle of not being able to sleep at night. 

As you can see, by working with a medical professional and making some important habitual changes, you can fight back against the sleep troubles that often come with ADHD. Keep these ideas in mind to finally get a good night’s rest. 

Reach out to learn more about ADHD treatment.