ADHD Sleep: Sweet Dreams or a Nightmare?

Liz can't sleep at night. She tosses and turns and she isn't alone in her battle to sleep. For many ADHD adults, sleep is a battleground between your overactive mind and your exhausted body. Research shows that people who sleep fewer than seven-and-a-half hours a night are at greater risk for diabetes, obesity and heart disease, and lack of sleep can mimic ADHD symptoms, doubling the ADHD effect for people. ADHD treatment can cause insomnia. Stimulant medications make you alert during the day but keep you awake at bedtime. Doctors often suggest avoiding stimulants late in the day to reduce residual effects, although some doctors prescribe an additional dose of stimulant medication before bedtime to help your ADHD brain focus on the immediate goal: falling asleep. So how can you consistently achieve that "good night's sleep?" An evening ritual can help you transition between activity and rest. Take a warm bath, read a few pages of a boring novel or enjoy some herbal tea. Your sleep environment must be inviting. If a lumpy 20-year-old mattress is keeping you from going to bed, quality bedding will be an investment in better sleep and better health. When your ADHD brain won't shut down, try a "brain dump." Quickly write down all the ideas and worries that are spinning in your head - write fast and furiously for five minutes only. Capturing the ideas on paper frees your mind so you can drift off. Keep the pencil and paper beside your bed to dump any middle-of-the-night brainstorms. If you fall asleep only to wake up an hour or two later, try calm, deep breaths, focusing on the exchange of air, similar to meditation. If you're still awake after 20 minutes, stop the torture. Get out of bed! Listen to soothing music, have a glass of cocoa (warm milk really does help!) or read a magazine until you are drowsy again. Do NOT watch TV or surf the Internet! These electronic devices emit light your brain interprets as "dawn's early light," which signals you to wake up. If you must work on the computer or watch TV in the evening, try blue light blocker screen filters, which cast a warmish, sunset kind of light over the screen. Despite the obstacles, ADHD adults can achieve a good night's sleep. Talk to your doctor to ensure your sleep issues aren't the byproduct of a physical ailment such as sleep apnea. Then try some of the ADHD-friendly suggestions in this article. I hope you can enjoy a good nights sleep!