Is Your ADHD Playing Havoc With Your Sleep This Summer?

ADHD and sleep problems are often linked, making it difficult for people with ADHD to get the rest they need. Lack of sleep can exacerbate symptoms of ADHD such as inattention, hyperactivity, and impulsivity, further reducing the quality of life for those affected. With proper support people with ADHD can improve their sleep habits and overcome these challenges.

One common challenge people with ADHD face is difficulty falling asleep at night. Racing thoughts and an inability to quiet the mind can make it hard to relax when it's time for bed. Techniques such as mindfulness meditation or cognitive behavioural therapy (CBT) can help address these issues by teaching individuals how to calm their minds before bedtime. It's important to establish a healthy bedtime routine that includes relaxation techniques like taking a bath or reading a book instead of engaging in activities that stimulate the brain.

If you’re taking stimulant medication for your ADHD symptoms you may find it harder to get to sleep simply because of the nature of the drug. However, some people find it easier to get to sleep as they don’t have the racing thoughts which would otherwise keep them awake. During trials and studies it’s been found that simply switching your medication to another brand can help with insomnia, so ask your doctor about changing if you are receiving medication and finding it hard to sleep.

If you’re not receiving medication but you’re finding it hard to sleep there are several techniques which can be used to improve your bedtime routine so you get better rest during the night.  

First, don’t go to bed earlier. Going to bed before you’re tired means that you might initially get to sleep a while earlier than you would if you went to bed at your normal time, but eventually you’ll get bored of lying awake so you start reading, watching TV, and essentially doing routine evening activities in bed instead of keeping your bed for sleeping.

Your bedtime routine is important. It's a process of relaxation and ‘winding down’ that tells your brain that it’s time to get ready to sleep. Giving yourself clues like turning to softer lighting, stretching out as you watch an evening movie, and brushing your teeth before getting into bed at regular times during an established, predictable routine will all aid you getting off to sleep.

Drink the right drinks

There are behaviours it’s important to keep out of your evening activities too. You should try to stay away from coffee and tea (or any caffeinated soft drink) for hours before you go to bed. Cocoa has long been the alternative hot drink to have before bed as it contains no caffeine but does contain tryptophan which stimulates the production of sleepy hormones such as melatonin and serotonin.  

Many people enjoy an alcoholic nightcap before retiring, however this really shouldn’t be seen as a long term solution for sleeplessness because effective as it is, it’s harmful, and prolonged use can lead to severe dependency, organ damage and mood and personality changes, including depression and unpredictable violence.  

The same goes for narcotics. They may be effective at putting you to sleep, but dependency on them comes with a different set of drawbacks which you wouldn’t have to confront if you simply had better ways of getting to sleep.

It’s also wise to avoid electronic devices before bed too. I’m sure many of us have regularly fallen asleep in front of the TV, but falling asleep on the couch before getting up to go to bed again properly, or spending the entire night on the sofa isn’t going to afford you the nourishing sleep you need. Put laptops, tablets and phones away. Games and social media are too stimulating in themselves, and studies have shown that the blue light these devices emit will signal to your brain that it is bright daylight – a signal to the diurnal creatures that we are that it is time to be awake and active. You should keep TVs out of your bedroom too. Your bedroom should be a sanctuary of rest and relaxation, and if you’re awake enough to watch TV you’re too awake to be in bed. See above about not going to bed before you’re tired. It’s a bad habit which upsets your routine.  

What should your bedroom be like?

Ideally your bedroom will be a space which you can make as dark as possible, somewhere where traffic noise or the sounds of your neighbours will be at a minimum, somewhere cool in summer and warm in winter, and where you can feel secure.  

Whether you sleep with a partner or not, your bed should be somewhere comfortable that you can relax, get enough space to fidget in your sleep, and keep at a temperature that suits you. If you prefer a mattress that is softer or firmer than your partner there are an increasing number of manufacturers who make duel firmness mattresses.  

Now that summer is here finally, you may be finding that the heat is ruining your sleep. Being too hot in bed can be uncomfortable, frustrating and stressful, especially if you’re missing a lot of sleep.  

What to do to get to sleep when it’s too hot

Avoid accidental napping. In hot climates it’s traditional to take a siesta in the afternoon but taking a nap during the day when you’re not accustomed to it disrupts your sleep pattern and your bedtime routine.  

Speaking of which, try to maintain your routine. It’s lighter later, and it’s much hotter so it’s important to go to bed at the same times and keep your bedroom dark and cool. Doing so means you don’t let your brain go into a wakeful phase while it should be slowing down into a restful phase.

Keeping cool is important. Don’t make your bedroom too cold, but do try to make sure that it’s at a reasonable temperature, and use sheets and lighter bedding instead of quilts and duvets. But do keep a blanket handy beside the bed in case you get too cold during the night and feel uncomfortable.  

A fan on low during the night will keep you from stifling if it gets really hot and humid as it helps your perspiration evaporate where still air wouldn’t.  

Staying hydrated for the eight hours you’re asleep is important too, especially since you’ll be losing moisture through perspiration all night. Keep plenty of cool water beside your bed, but don’t drink too much before retiring as that will just mean that you need to pee in the small hours when you should be fast asleep. Soft drinks should be avoided as they are often caffeinated, or bound to contain sugar which can affect the brain much like a stimulant, and it’s also terribly bad for your teeth. Milk can be a healthier alternative as it contains both melatonin and tryptophan, but it can turn given the heat, making for a very nasty surprise if you take a mouthful in the dark once it’s turned sour.  

If you’re unable to get to sleep don’t just lay there fretting. Get up and do something calming instead. Try reading or doing some mundane household task that won’t stimulate you or make too much noise. Once you start to feel sleepy again, go back to bed.  

And finally don’t worry. You might be uncomfortable and fidgety, and you might not get the full nights sleep you want, but missing out on a few hours sleep during the summer isn’t going to do you any major harm. Once the height of summer is over you’ll be able to cool down and get back to normal.

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