How to Fall Asleep With ADHD: Sleep Strategies That Can Help

Sleep is essential for focus, concentration, mood, overall health, and well-being. Unfortunately, many people with ADHD struggle with sleep issues, often leading to insufficient rest. Learning how to fall asleep with ADHD can take time and effort.

ADHD and Sleep Issues

Roughly 25% to 50% of individuals with ADHD also experience sleep problems. Poor sleep can worsen ADHD symptoms during the day.

Lack of a Regular Schedule

People with ADHD face challenges like distractability and impulsivity, making it difficult to maintain a consistent schedule. This unpredictability hinders relaxation and falling asleep.

Sleep Disorders

Individuals with ADHD commonly have co-occurring sleep disorders like insomnia, sleep apnea, and restless legs syndrome (RLS).

Co-Occurring Disorders

ADHD may co-occur with other mental health conditions such as anxiety, depression, or substance use disorders, which can also disrupt sleep.

Medications

ADHD medications, often stimulants, can relieve symptoms but may disrupt sleep, especially when taken with other stimulants like coffee, tea, or soda.

ADHD-Friendly Bedtime Activities

Several sleep strategies can help calm an ADHD mind for sleep. A simple, consistent, and relaxing bedtime routine can prepare the body for sleep. This routine may include:

Drinking Warm Tea

A cup of warm chamomile or "sweet dreams" tea can promote a good night's sleep. Avoid caffeinated teas.

Eating a Light Snack

A light snack before bed can be helpful, but avoid large meals.

Dedicated Quiet Time

Spending quiet time before bed helps calm the brain and prepare for sleep. Try quiet crafts or play (for children), reading, relaxing music, deep breathing exercises, visualization, and meditation.

Taking a Warm Shower or Bath

A warm shower or bath can be relaxing and aid in falling asleep.

Positive Thoughts

Cultivate a habit of positive thinking before bed. Set aside worries and negative thoughts. Visualize a favorite, peaceful place or engage in activities that evoke positive feelings.

Aromatherapy

Some people find that using aromatherapy oils in a bath, compress, or diffuser promotes sleep, particularly scents like lavender, jasmine, and chamomile.

Sleep Disruptors

Identifying and avoiding substances and activities that interfere with sleep is crucial. When learning to fall asleep with ADHD, eliminate these sleep-stealers:

Alcohol

Alcohol may seem sedative, but it disrupts sleep quality, causing frequent awakenings and preventing deep sleep.

Sugar

Avoid sugary foods and drinks late in the day, as they can interfere with falling asleep.

Caffeine

Avoid caffeine for at least 4 hours before bedtime or eliminate it completely. Caffeine is a diuretic and stimulant that can disrupt sleep.

Nicotine

Smoking is harmful to lungs and can also disrupt sleep.

Hyperfocused Activity

Avoid hyperfocused activities like using computers or mobile phones close to bedtime, as they can make it harder to disengage and fall asleep. Remove these devices from the bedroom.

Fall-Asleep Strategies for ADHD

In addition to the bedtime routine, specific rituals can help fall asleep once in bed:

Listen to an Audiobook

A nice story can help children and adults wind down. Try listening in the dark with eyes closed.

Prepare the Sleep Environment

Ensure a conducive sleep environment with comfortable pillows and mattresses, dim lights, a cool temperature (60-67 degrees Fahrenheit), and a quiet atmosphere.

Read

Reading a book or magazine can be relaxing, but avoid gripping books that might keep you up. A magazine with shorter articles might be a better choice.

Set Worries Aside

Write down worries or problems that come to mind before bed, promising to address them in the morning.

Use White Noise

White noise, like a fan humming, can be calming and conducive to sleep.

Use a Transitional Object

A soft blanket or special toy can help toddlers transition to bedtime and provide comfort to older children.

Practice Healthy Habits

In addition to preparing the mind for sleep, implementing healthy habits can improve sleep quality:

Be Patient with Changes

Sleep issues may take time to resolve, so be patient and stick to the routine. Gradually, you will experience the benefits of a good night's sleep.

Establish a Consistent Sleep Schedule

Going to bed and waking up at the same time each day, even on weekends, helps regulate sleep and wake cycles.

Exercise

Regular physical activity promotes good health and well-being, including improved sleep. Include outdoor physical play for children with ADHD.

Supplements That Promote Sleep

Some supplements may aid sleep, but consult a healthcare provider before using them, as they may interact with medications.

Melatonin

This naturally occurring hormone helps regulate sleep. Melatonin can improve sleep onset and duration in children with ADHD and older adults.

L-Theanine

An amino acid found in green and black tea, L-Theanine seems to counteract caffeine's effects. It can help reduce stress and promote relaxation.

Visit Your Doctor

If you are struggling with sleep problems despite implementing these strategies, consult your doctor. They may:

Adjust Medication Times

Adjusting the dosage or timing of ADHD medication may improve sleep.

Check Iron Levels

Iron deficiency anemia can cause restless leg syndrome (RLS), leading to sleep difficulties.

Evaluate for Sleep Disorders

Sleep disorders like sleep apnea, RLS, narcolepsy, or other medical issues may be causing sleep problems.

Conclusion

People with ADHD often face sleep issues, exacerbating ADHD symptoms. Sleep strategies, avoiding sleep disruptors, and practicing healthy habits can help improve sleep quality. If sleep problems persist, consulting a doctor for medical advice and potential treatment is recommended.