Are you one of the many people with ADHD who struggle with sleep problems? If so, you’re not alone. Research is showing that ADHD can change your circadian rhythm, impacting not just your sleep, but also your hunger, body temperature, emotional regulation, thinking abilities, and executive functions like working memory, time management, and organization.
In this article, we’ll take a closer look at what circadian rhythm is, how it impacts sleep in people with ADHD, and what you can do to improve your sleep.
Understanding Circadian Rhythm
Your circadian rhythm is your biological clock that controls many of your body’s functions, including sleep. It’s what tells your body when it’s time to go to sleep and wake up, as well as when to eat, your body temperature, and other functions.
The pacemaker that controls your circadian rhythm is located in your brain. However, not everyone’s body clock is in sync with their environment. Some people experience a misalignment between their body clock and their environment, which is referred to as social jetlag.
Impact of ADHD on Circadian Rhythm and Sleep
Research shows that people with ADHD are more prone to what’s called eveningness or delayed phase sleep problems. This means that they experience more energy and desire to do things later in the evening, which makes it easy for them to get engrossed in mentally stimulating activities like social media or movies. As a result, they may miss their body’s signals that it’s time for bed, and find it difficult to fall asleep.
In addition to difficulty falling asleep, people with ADHD may also experience restless sleep, waking up several times during the night, and having significant trouble waking up in the mornings. Even if they had adequate sleep the night before, they may fall into a really deep sleep in the wee hours of the morning and sleep through their alarms.
Improving Sleep for People with ADHD
If you’re struggling with sleep problems due to ADHD, there are several things you can do to improve your sleep. The following are some sleep-enhancing medications and behaviors that can help entrain your body to fall asleep at a certain time:
Set a Bedtime Schedule: One of the most effective ways to improve your sleep is to put yourself on a bedtime schedule. Set an alarm or a reminder to start your bedtime wind down at least an hour before you need to be asleep.
Use Sleep-Enhancing Medications: Sleep medications can help you entrain your body to fall asleep at a certain time when you don’t have a routine. However, most sleeping pills cause you to develop a tolerance to their effect, so they should be used temporarily.
Use Behavioral Interventions: Behavioral interventions are things you can do to relax your mind and body naturally to help you fall asleep. Examples include regularly wearing blue light blocking glasses two hours before bedtime, listening to music or a meditation, doing a meditative coloring activity, or giving yourself a warm foot bath.
Exercise Regularly: Exercise during the day helps your body feel more tired at night and can also create new nerve connections in the brain through brain-derived neurotrophic factor (BDNF).
Conclusion
In summary, people with ADHD often experience sleep problems due to a misalignment between their body clock and their environment. To improve sleep, it’s important to set a bedtime schedule, use sleep-enhancing medications and behaviors, and exercise regularly. By following these tips, you can improve your sleep and wake up feeling refreshed and ready to take on the day.
