Finding the Zzz’s with ADHD

If you have attention deficit hyperactivity disorder (ADHD), one of the best things you can do to help manage symptoms is get ample exercise and sleep. Unfortunately, roughly two thirds of those with ADHD report that they are unable to get the suggested 7-9 hours of sleep per night. There are many contributing reasons why those with ADHD have trouble sleeping:

Internal Clock- Those with ADHD often have racing minds and disrupted circadian rythems, which are our internal clocks that let us know what time of day it is (when it is time to feel awake and when it is time to feel tired). Therefore, ADHD individuals may have difficult time falling asleep as their bodies may not “know” it is time for bed. Likewise, many with ADHD find it difficult waking up and initially “activating” their brains in the morning.  Together, difficulty falling asleep and difficulty waking up may exacerbate ADHD symptoms and make work and school even more challenging. 

Organization- Organization is a major problem for those with ADHD and it could make sleep schedules difficult. Leaving assignments or tasks until the last second is troublesome for sleep schedules because it prevents relaxation at bedtime. Moreover, anxiety about job and school performance, rumination, and worrying are key consequences of poor organization that can affect sleep. 

Medication- Stimulants are one of the primary treatments of ADHD. While stimulants such as Adderall and Ritalin are very effective, they also can lead to insomnia. Therefore stimulants can be a Catch 22: they are sometimes very important in one’s treatment plan, but their disruption of sleep could exacerbate ADHD symptoms.  While insomnia side effects can improve over time on medication, it is sometimes necessary for patients to consider alternative stimulant medications or doses. There are also non-stimulant options that are less prone to cause insomnia. 

Comorbidities- Many with ADHD have comorbidities such as anxiety and depression. These conditions also may lead to insomnia. Individuals with ADHD that have comorbidities might especially face challenges maintaining a regular sleep schedule. It is therefore important to address the additional diagnoses with comprehensive treatment. 

It is important to seek a proper evaluation to come up with a plan of action and help mitigate sleeping problems associated with. As mentioned above, medications and comorbidities can further contribute to insomnia. A professional can help navigate the sometimes complicated and tumultuous terrain of ADHD and sleeping problems. In addition, professionals can help coach those with ADHD with behavioral interventions that will help with sleep. These strategies include, but are not limited to, relaxation training, stimulus control therapy, cognitive restructuring, organizational practices, cognitive behavior therapies, time management, and bedtime behavior strategies. 

Call Pathways Neuropsychology Associates today for a professional evaluation and treatment plan. Proper sleep and exercise are essential for mental health and success at school and/or work. We are here to help you achieve your goals!