Sleep disorders are already quite hard to deal with, but add ADHD to the mix and it can be become more difficult. If you didn’t know this already, ADHD can lead to bad sleep and overall chronic and acute sleep issues so proper knowledge and help from a sleep specialist Silver Spring is critical. Here is everything you need to know about the relationship between the two.
ADHD And Sleep
Attention deficit hyperactivity disorder, shortly known as ADHD, is a very common disorder in kids and adults. It can take root in childhood and it can either be managed during adulthood or it can develop then as well.
But the main question is: How does it relate to sleep? Well, ADHD is a neurological disorder that triggers impulsiveness, inattention, and hyperactivity. It alters the brain in some way for you to act on your intrusive thoughts. So, where the brain is concerned, sleep is not very far away.
If your brain is constantly in hyperactive mode, then it will be hard for you to fall asleep. The chemicals in your brain will make it hard for you to relax and fall asleep. This is why people or children with ADHD suffer from sleep issues a lot as well. It is kind of correlated.
Sleep Disorders Associated With ADHD
So, now that you get the gist of how ADHD and sleep disorders are related, here are some sleep problems that are common when you have ADHD. If you visit a specialist, they will conduct a sleep study to find out the sleep disorder you’re experiencing.
Insomnia
Insomnia is defined as a sleeping disorder in which you just can’t fall asleep. No matter how tired your brain and body are, you just won’t be able to fall asleep. This is one of the most common sleeping disorders that people with ADHD suffer from.
Their brain is so awake and hyperactive to the point where they can’t even get a wink of sleep and then exhaustion bites them from the back when they least expect it.
Restless Leg Syndrome
Have you ever slept and felt like your legs were shaking too much? Like, you don’t want to move them but they’re rocking back and forth on their own. Sometimes, you might not even feel it and it’s your sleeping partner that points out this fact. Well, this is restless leg syndrome. This is the activity of your limbs when you’re asleep.
This also has to do with ADHD, because a lot of people have active limbs that come alive when they’re sleeping. It is subconscious, but you really can’t make it stop if you want. It stops on its own. It’s not harmful by any means, but it doesn’t take away the fact that it’s mighty uncomfortable and alarming for someone who sleeps with you.
Sleep Apnea
People with ADHD tend to suffer from breathing issues during sleep as well. They either tend to stop breathing completely for a few seconds or they can snore louder and that is something that can frighten people. Even though there aren’t any alarming reports of people passing away due to sleep apnea, it is still an unsettling thought nonetheless.
Circadian Rhythm Disorder
There are several circadian rhythm disorders. There is delayed sleep-wake phase disorder, which is also known as DSPS. It is a disorder in which you’re not naturally sleepy when nighttime falls. You are more alert and you tend to be more productive in the evening.
This is also common in a lot of people with ADHD. They are nocturnal rather than early birds and they tend to do all of their work in the evening or night. However, this is a disorder in which your circadian rhythm or biological clock is highly altered, and bringing it back on track can be hard.
Narcolepsy
Have you ever found yourself falling asleep in the middle of the day and then not being able to sleep at night? Well, this is narcolepsy and people who suffer from this disorder are more likely to have already experienced symptoms of ADHD.
Narcolepsy is also a dangerous sleep disorder because you’ll shut your eyes anywhere and everywhere no matter what you’re doing and this is very frightening to think about, especially when you’re doing things like driving a car, operating a machinery, or even doing housework. This is why if you notice being sleepy all the time, see a sleep doctor Frederick.
How To Manage Sleep Disorders With ADHD?
ADHD and sleep issues – sounds like a combination made in brain hell. Well, here are some things you can do to manage not only your hyperactivity but also your dwindling sleep schedule.
Avoid Stimulants
ADHD is enough to stimulate your brain, so you don’t need any more coffee, caffeine, or alcohol to make your brain more awake and alert. When it comes to managing sleep disorders along with ADHD, this is one of the best tips you can follow.
Try to avoid caffeine after a certain time of the day. This will only help your brain relax and you’ll be able to fall asleep quickly. You will also see that when you wake up, you’ll be more energized and ready to take on the day.
Follow A Routine
This is something that can’t be stressed enough. Having a set sleeping and waking-up routine is crucial, especially if you’re in the throes of a sleeping disorder and battling ADHD. You need to train your mind, body, and your biological clock to wake up and go to sleep at a certain time. This is not going to happen overnight.
This will take a bit of getting used to and the first couple of nights will be a disaster. But, once you get the hang of it and train your body and mind to wake up and sleep with the clock, then it will give you promising results.
Tire Yourself Out
This is also something that you can do to make yourself go to sleep at night without feeling like your brain is going a thousand miles a minute. You want to prioritize exercising and tiring yourself out during the day. If you don’t exercise, then now is a good time to start. Start with walking and then include some light cardio and intense training.
You can also try running if that’s what you prefer. But the goal is to tire yourself out hours before you plan to go to sleep. Don’t exercise an hour or two before you sleep, because it will have the opposite effect on you and you will be wide awake by the time you hit the hay.
Create A Peaceful Environment For Sleep
You want to make your bedroom a peaceful sanctuary where you can just shut your eyes and escape to dreamland. Make sure that your bed is comfortable, and the temperature of the room is nice and breezy – not too hot and not too cold – and this should go without saying, but turn off the lights when you’re about to sleep. These tips will work like a charm.
Conclusion
When you treat or manage one thing, the other will follow suit. So, now you know how sleep and ADHD are related. If you’re suffering from sleep problems with ADHD, visit a sleep clinic Bethesda for proper diagnosis and a treatment or management plan.