Tired of Being Tired? How Better Sleep Fights ADHD Burnout

I am constantly learning about new sleep disturbances in my personal life, and one hit us out of the blue late 2024 with my husband being officially diagnosed with ADHD (Attention-Deficit/Hyperactivity Disorder.) It helped answer a lot of the whys behind his struggles to concentrate and remember, and then it became a resource through his physician about how his sleep quality was being affected. A lot of “Aha!” moments occurred this past year.

ADHD Misconceptions & Truths

While ADHD is often associated with challenges in focus and impulse control, one area that frequently gets overlooked, yet significantly affects individuals, is sleep. It’s more than just an occasional restless night. Research consistently shows that sleep difficulties are widespread among individuals with ADHD, affecting anywhere from 25% to 50% of adults with the condition, and an even higher percentage of children.

This isn’t just about feeling tired the next day; chronic sleep deprivation can exacerbate ADHD symptoms, creating a challenging cycle that’s hard to break. There are several reasons why sleep can be such a struggle for those with ADHD.

• The Overactive Brain
  One of the most common complaints is the inability to “switch off” the brain at night. The hyperactive nature of ADHD means thoughts can race, ideas can flow, and anxieties can surface just as you’re trying to wind down. This internal chatter makes it incredibly difficult to relax into sleep.
• Irregular Circadian Rhythms
  Our bodies operate on an internal clock, known as the circadian rhythm, which dictates our sleep-wake cycle. For many with ADHD, this rhythm can be a bit out of sync, often leading to a delayed sleep phase. This means they naturally feel more awake and alert later in the evening and want to sleep later in the morning.
• Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD)
  These conditions, characterized by an irresistible urge to move the legs (or other limbs), are more prevalent in individuals with ADHD. The discomfort and involuntary movements can significantly disrupt sleep, leading to frequent awakenings.
• Insomnia
  Difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep are classic signs of insomnia, a common co-occurring condition with ADHD. In fact, the Sleep Foundation states that insomnia is the most common sleep issue for people with diagnosed ADHD.
• Medication Side Effects
  While ADHD medications can be life-changing for many, some stimulant medications, especially when taken later in the day, can interfere with sleep. It’s crucial to discuss medication timing and any sleep side effects with your doctor.

Poor sleep can worsen ADHD symptoms, creating a frustrating loop. When you’re sleep-deprived, it’s harder to focus, manage impulses, regulate emotions, and remember things: all areas already challenging for someone with ADHD. This can lead to increased irritability, difficulty with tasks, and a general feeling of being overwhelmed. But there is hope when working toward quality night’s sleep.

Tips Toward Better Sleep

There are steps you can take to improve your sleep quality. My husband has even found stretching at bedtime has been helpful, along with morning meditation. Every person’s journey is different, so finding the right balance is key. Don’t give up and try a few things to get started.

• Prioritize sleep hygiene by creating a consistent bedtime routine, even on weekends. Go to bed and wake up around the same time each day. Make your bedroom a sanctuary: dark, quiet, and cool. Avoid screens (phones, tablets, TVs) at least an hour before bed.
• Watch your diet and exercise. By limiting caffeine and sugary foods, especially in the afternoon and evening, and adding regular physical activity, you can greatly improve sleep, but try to avoid intense workouts too close to bedtime.
• Engage in calming activities before bed, such as reading a book without a screen, taking a warm bath, listening to relaxing music, or practicing mindfulness. This signals to your brain that it’s time to slow down.

If sleep difficulties persist, it’s essential to consult with your healthcare provider. They can help identify underlying sleep disorders, adjust medications if necessary, and recommend specialized treatments or sleep studies. The Alaska Sleep Clinic is here to partner with you. We want to see you sleep soundly and offer free consultations about our services. Connect with us today!