You only managed to get a couple of hours of sleep. In the morning, you have to drag yourself out of bed for school or work, then get through lunch, homework, and force yourself to complete all your pending tasks for the day even though you are tired.
Suddenly, it's late evening again. You're exhausted, your eyes feel heavy, and all you can think about is getting into bed. But then you lie down... and nothing happens. Your body is tired, but your brain seems to have other plans.
If you have ADHD, this scenario might sound familiar because, while ADHD is often associated with inattention, impulsivity, and/or hyperactivity, sleep difficulties are another common and frustrating challenge that frequently goes unnoticed.
The easy answer to that is that ADHD affects the brain's ability to regulate attention and arousal, so it can struggle to switch into "leep mode" at the end of the day, making it harder to transition from wakefulness to sleep [1].
Additionally, research suggests that adults with ADHD are more likely to have “delayed circadian rhythms”, meaning to be "night owls," so they naturally feel more alert later in the evening and may prefer later bedtimes and wake-up times [2].
Sleep difficulties are already difficult enough for anyone struggling with them (including neurotypicals!). However, if you have ADHD then most likely you also have other symptoms that can make it difficult for you to fall asleep.
Does any of these sound familiar?
When you have ADHD sleep difficulties go far beyond simply struggling to fall asleep or having a bad night every now and then. Truth is that even if they have enough hours in bed, other sleeping problems might arise: not being able to sleep restfully, experience frequent night awakenings and/or feeling sleepy during the day. Over time, these challenges can affect performance at school or work and may even increase the risk of accidents, including while driving. [3] [4]
Although it can be tempting to sacrifice sleep in order to finish pending tasks, catch up with friends or simply spend more time doing things you enjoy (like binge watching that TV show or make progress in your favourite video game), sleep is not a waste of time: it’s an essential part of both your physical and emotional wellbeing.
Although there's no magic solution, a few small changes in your routine can make a big difference when it comes to improving sleep.
You can set an alarm maybe 1 hour before bedtime and use it to start your relaxing routine, including activities that help your mind and body slow down, such as reading, stretching, breathing exercises, or taking a warm and relaxing shower.
If getting enough sleep feels harder for you than it seems to be for everyone else, you're not alone. Sometimes a few changes to your routine can make a big difference but other times, you might need a little extra support. If that’s the case, we encourage you to search for a healthcare professional can help you identify strategies that work for you!
Whether you're here to focus better, calm your mind, or just feel a little more in control, we’re here to support you. One game at a time.
