When ADHD Keeps You Up:
Insights into ADHD Insomnia
It’s 3 am, and you haven’t made it off the couch yet.
You wake up to pee, but your brain decides it’s never going back to sleep.
Your alarm blares for 45 minutes while you hide under 3 pillows until it finally gives up and realizes you’re just not going to budge.
You’ve got 18 critically important things to do, but your exhausted brain feels like its ADHD is on steroids, and there’s no way any single one is happening today.
These are just some of the many, many pictures of that messy, torturesome combination of ADHD and insomnia that goes both ways:
ADHD makes it harder to sleep
Lack of sleep makes ADHD harder.
In This Article:
If you've ever found yourself counting sheep while your mind races at a million miles an hour, you might wonder if ADHD is to blame for your insomnia adventures. Well, the short answer is: Yes, it can! ADHD has been known to have a sneaky connection with insomnia, making it harder for you to catch that precious Zzzs.
Because let’s face it. Your ADHD doesn’t go to sleep just because you turn off your light. All the unique aspects of your ADHD brain that make it do the weird and wonderful things it does still exist when you’re trying to play around in dreamland.
It’s the regulation difference of ADHD brains- its tendency to flip-flop between all in or all out, that’s so prominent during daylight hours that comes into play at night too. Differences like:
All-on thoughts
So your all-on thoughts continue to race like a bustling amusement park that refuses to shut down even when it's long past bedtime. Thoughts, ideas, and worries bounce around, leaving you wide-eyed and staring at the ceiling.
All-out focus
Your all-out focus causes your mind becomes a wild explorer, venturing into different territories while you lie in bed, trying to drift off to dreamland. It's as if your brain has decided to turn the nighttime into an adventure-packed extravaganza!
All-on Energy
Your all-on energy and motion have your body dancing to its own beat while your sleepy self begs for some tranquility and rest.
Off/On Regulation
And your off/on regulation system doesn’t turn off just because it’s past your bedtime. Causing your brain to take a herky-jerky path between sleep and wake throughout the night.
The 9 Most Common Types of Sleep Problems for ADHD Brains
1. Bedtime Procrastination and Trouble Getting to Sleep:
Before you can actually sleep (or toss and turn), you’ve got to get to bed. And that’s the first place where ADHD brains tend to struggle. Often times it’s a revenge bedtime procrastination that obstinately refuses to stop doing the fun, appealing things like scrolling through TikTok or binging the newest Netflix obsession. Other times, it’s the inspiration that strikes at 11 pm, kicking off a second wind of hyperfocus and productivity. Regardless, ADHD brains often struggle to get to bed when they intend.
2. Difficulty Falling Asleep:
So you got to bed, but now what?!? ADHD brains don’t always take the cue that getting into bed means it’s time to fall asleep- instead, circling, spiraling, and spinning on thought after thought, taking what feels like forever to quiet down and fall into sleep.
3. Unrefreshing Sleep:
4. Waking Frequently:
5. Restlessness:
6. Sleep Breathing Issues:
7. Waking Too Early:
For some ADHD brains, the circadian rhythm differences they experience cause them to wake earlier than they would like- popping up at 3 am with a brain that thinks it’s ready to tackle the day (or at least wander downstairs to make some coffee). And the real kicker here is that even though the brain is convinced at 3 am that now is the perfect time to get out of bed, come 3 pm (or even just 6 am), it’s exhausted and unable to function.
8. Sleeping Too Much:
As with any ADHD trait, ADHD brains are always most likely to fall along the far ends of a spectrum. And sleep is no different. So while some ADHD brains struggle with insomnia, others may experience excessive sleepiness and find themselves sleeping for extended periods.
9. Difficulty Waking in the Morning:
Because of the circadian rhythm differences that ADHD brains often experience, mornings can feel like a battle of alarms, snoozing, and sleep-induced befuddlement. 75% of ADHD brains have delayed sleep onset or delayed circadian rhythm disorder, which means that the melatonin that makes us sleepy doesn’t start kicking in until about 1.5 hours (on average) later than others. This pushes all sleep later. But it also means that there is often a flip-flopping of sleep phases for ADHD brains- where rather than getting their deeper sleep earlier in the evening, ADHD brains are more likely to fall into the deep, hibernating bear type of sleep right before their alarms start blaring. Making waking up feel like an uphill battle, leading to repeated snoozing and tardiness.
What Happens to Sleepy ADHD Brains
How does lack of sleep impact ADHD?
So ADHD brains are more likely to struggle with sleep. That stinks. Partly because sleep can be a lovely respite from the world and the day. But also because…
…and here’s the real kicker…
Fatigue and daytime sleepiness make ADHD struggles MORE difficult!
That conclusion doesn’t account for the ADHD brains that don’t struggle with sleep or the fact that ADHD differences often show up long before sleep issues. But it may be true that some people with ADHD brains may actually just have really tired brains or – more often– that their ADHD may not seem as strong or significant if their brains could get the rest they crave.
But that’s really just the tip of the iceberg. There are at least 8 reasons why your ADHD brain needs more sleep. Check them out!
If you’re tired of counting sheep and feeling like they're playing hopscotch in your brain– fret not, my friend. I’ve got a smorgasbord of science-approved sleep solutions that actually work for ADHD brains. So, grab your comfiest pajamas, fluff up your favorite pillow, and get ready to embark on a journey to the land of better sleep.
The Power of CBT-i (Cognitive Behavioral Therapy for Insomnia) for ADHD Brains
CBTi (Cognitive Behavioral Therapy for Insomnia) is the gold-standard treatment for sleep issues, including those sleep issues common in ADHD brains.
What does gold-standard mean, exactly?
It means that a huge amount of research has found it to be the most reliable and effective approach in the field. Gold standard treatments have been extensively studied and supported by robust scientific evidence and proven to yield consistently positive outcomes.
It’s a big deal to have a behavioral treatment- with all the inconsistencies inherent within, reach gold-standard status. And CBT-i got there. Not sheep counting. Not turkey-munching. Not even snore-inducing meds. But a short, contained, power-packed treatment called CBT-i.
What exactly does CBTi involve?
CBTi involves a combination of techniques that aim to address the negative thoughts and behaviors that contribute to ADHD and insomnia. It involves a power-packed mix of sleep behavior education, stimulus control therapy, relaxation techniques, cognitive therapy, mindfulness techniques, and sleep restriction therapy.
Overall, CBTi is a great treatment for sleep issues for ADHD patients because it addresses the root causes of sleep problems, promotes healthy sleep habits, and helps improve both sleep quality and quantity. Which ends up making the sleep improvement that comes from it more long-lasting and effective than medication.
Do I need specific ADHD-informed CBTi?
Yes! CBTi that has been translated and modified for ADHD brains is essential for effectiveness. Not just because the ADHD brain brings its own unique struggles to sleep but also because the treatment itself, when done in the standard way, isn’t always very ADHD-friendly (think homework without a plan, vague instructions, etc.). So making sure you find a CBTi therapist well-versed in working with ADHD brains is essential!
Live in Pennsylvania and want to see if CBTi might be just the right thing for you? Check out the ADHD CBTi program at Rittenhouse Psychological Services
Light Therapy
This is particularly great for those having a hard time falling asleep or waking up in the morning. So, instead of hitting the snooze button repeatedly, why not bask in the glow of light therapy and let its scientifically-backed rays help you catch some quality Z's? It's like giving your sleep routine a sunrise serenade!
Wondering which light box is best for you? Check out my favorite here.
Sunrise Alarm Clocks
Rise and shine, ADHD brains! If you're tired of feeling groggy and struggling to wake up in the morning, a sunrise alarm clock might be just the bright idea you need. These clever devices mimic the natural progression of sunlight, gradually brightening your bedroom to gently rouse you from your slumber. By simulating a sunrise, sunrise alarm clocks can help regulate your sleep-wake cycle and make waking up a more pleasant experience.
Sunrise alarm clocks are a great solution for those with delay-sleep onset disorder, as they can help pull you out of the deep sleep that ADHD brains are more likely to be in during the early morning hours. Instead of jolting awake to a blaring alarm, you can wake up gradually and feel more refreshed. It's like having your own personal sunrise on your nightstand, bringing a ray of sunshine to your mornings and helping you start the day on a brighter note.
Wondering which sunrise alarm clock is best for you? Check out my favorite here!
Melatonin
Numerous medications can be helpful for managing sleep. And often, particularly for ADHD brains with a delayed sleep onset but a life requiring non-delayed sleep schedules, a combination of medication and bright light therapy can be the perfect cocktail. And of course, you should talk to your doctor about which medication options are most effective for managing your sleep.
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