ADHD and Sleep Problems: A Simple Guide for Better Rest
Do you or someone you love have ADHD and trouble sleeping? You’re not alone. Many kids and adults with attention-deficit/hyperactivity disorder (ADHD) have a hard time getting good sleep. Whether it’s bedtime battles, waking up often, or feeling tired during the day, sleep can be a big problem.
In this article, we’ll talk about why ADHD and sleep problems happen, what they look like, and how to help. We’ll also share tips that parents, caregivers, and adults can use to improve sleep and feel better each day.
What Is ADHD?
ADHD stands for attention-deficit/hyperactivity disorder. It’s a neurodevelopmental disorder that affects how people think, focus, and control their actions. Kids and adults with ADHD may have trouble sitting still, paying attention, or following directions.
ADHD has core symptoms like:
- Inattentive symptoms (trouble focusing)
- Hyperactivity (too much movement)
- Impulsivity (acting without thinking)
These symptoms can affect daily life, including bedtime routine, school, work, and family time.
Why Do People with ADHD Have Trouble Sleeping?
Sleep difficulties are a common symptom of ADHD. Scientists and doctors have found many reasons for this, including:
1. Problems With the Internal Clock
People with ADHD often have circadian rhythm disorders. That means their internal clock doesn’t work the same as others. This can lead to Delayed Sleep-Wake Phase Disorder, where people feel awake at night and tired in the morning.
2. Brain Chemicals and Activity
The brain chemicals that help us focus also help us sleep. In ADHD, these chemicals may not work well. Also, nocturnal activity (like racing thoughts) can make falling asleep hard.
3. Behavior at Bedtime
Some children and adults have bedtime resistance, meaning they don’t want to go to bed. Behavioral symptoms like hyperactivity and impulsivity can make minutes before bedtime very difficult.
4. Comorbid Sleep Disorders
Many people with ADHD also have comorbid sleep disorders, like:
- Restless legs syndrome
- Obstructive sleep apnea
- Periodic limb movement disorder
These diagnosable sleep disorders can make sleep very uncomfortable.
How ADHD Sleep Problems Affect Daily Life
Lack of sleep can hurt the quality of life in many ways. Poor sleep can lead to:
- Cognitive impairments (trouble thinking or remembering)
- Emotional impairments (feeling moody or upset)
- Physical health problems
- Functional impairment at school or work
Inadequate sleep can even make ADHD symptoms worse. That’s why treating sleep is so important for people with ADHD.
Signs of Sleep Problems in People With ADHD
Watch for these sleep characteristics in children and adults with ADHD:
- Trouble falling asleep
- Waking up during the night
- Feeling tired during the day
- Loud snoring or breathing pauses
- Moving legs or arms during sleep
- Trouble waking up in the morning
In children with attention deficit, these signs can lead to disturbances in children and problems at school or home.
Sleep Studies and Diagnosing Problems
If you think your child or teen has a primary sleep disorder, talk to your doctor. A sleep study may be needed. Doctors might also use tools like the Pittsburgh Sleep Quality Index, subjective measures, and objective studies to check sleep quality.
The American Academy of Sleep Medicine and the International Classification of Sleep Disorders provide rules for diagnosing sleep problems.
How Parents and Caregivers Can Help
For parents of children with ADHD, sleep problems can feel overwhelming. But there are ways to help:
1. Create a Bedtime Routine
A calm bedtime routine helps the body get ready to rest. Use the same steps every night, like brushing teeth, reading a book, or taking a warm bath.
2. Limit Screen Time
Electronic devices like phones and tablets give off blue light, which can stop melatonin (the sleep hormone). Turn off screens at least 2 hours before bedtime.
3. Set the Right Sleep Environment
Make sure the room is dark, quiet, and cool. Remove loud toys, bright lights, and distractions.
4. Use Behavioral Sleep Interventions
Behavioral interventions can teach children how to calm down and get ready for bed. These include behavioural sleep intervention strategies such as calming breathing, reward charts, or relaxing music.
5. Talk to a Sleep Specialist
If sleep problems continue, a sleep specialist can help. They may check for circadian rhythm sleep disorders or other problems like sleep apnea or leg movement activity.
ADHD and Sleep in Adults
Adult attention-deficit/hyperactivity disorder also comes with sleep disordered symptoms. Many adults:
- Stay up too late
- Struggle with circadian rhythms
- Feel tired at work or home
- Have poor sleep hygiene
Adults with ADHD may benefit from melatonin treatment, behavioral sleep interventions, or help from a doctor.
To learn more about ADHD in adults, visit this page on adult ADD/ADHD treatment.
Healthy Sleep Tips for Everyone with ADHD
Try these tips for better sleep:
- Go to bed and wake up at the same time every day
- Avoid bright lights before bed
- Do calming activities like reading or soft music
- Don’t eat big meals right before sleep
- Get physical activity during the day
- Talk to your doctor about safe sleep medicines or melatonin
How Sleep Affects Families
Families of children with ADHD often struggle too. Caregivers of children may feel stressed, tired, or worried. Poor sleep can hurt family activities, daily functioning, and even caregiver mental health.
Getting help can improve life for the whole family.
When to See a Doctor
You should talk to a doctor if:
- Your child or teen has serious sleep disturbance
- You see signs of a primary sleep disorder
- Sleep problems affect school-aged children during the day
- You notice signs of severe sleep loss like sleepwalking or sleep attacks
Doctors can use a diagnostic interview, check sleep patterns, and help with an intervention on symptoms.
FAQs About ADHD and Sleep Problems
1. Why does ADHD make it hard to sleep?
ADHD affects the brain’s chemicals and internal clock, making it harder to calm down and fall asleep.
2. What are good sleep tips for kids with ADHD?
Create a bedtime routine, turn off screens, use calming music, and make sure the room is quiet and dark.
3. Can adults with ADHD have sleep problems too?
Yes. Many adults with ADHD have circadian rhythm disorders and trouble falling asleep or staying asleep.
4. What is a sleep study?
A sleep study is a test done while you sleep to check for breathing problems, movement, and other sleep issues.
5. Can sleep problems make ADHD worse?
Yes. Lack of sleep can lead to emotional impairments, behavioral symptoms, and problems with attention or focus.
Final Thoughts
ADHD and sleep problems are closely connected. But with the right tools and support, better sleep is possible. Whether you are a child, teen, or adult with ADHD—or a caregiver—taking steps to improve sleep can boost your mental health, physical health, and overall happiness.
Remember, help is available. Don’t wait to get support for better sleep. Visit SAMHSA for more additional information.
