Sleep and the Neurodivergent Mind: Unlocking Better Rest for ADHDers
If you're reading this, there’s a good chance that sleep is something you might struggle with. You’re not alone. Whether it’s falling asleep, staying asleep through the night, or dragging yourself out of bed in the morning, many ADHDers and other neurodivergent profiles find sleep to be a tricky beast to tame.
Why Sleep Matters, Especially for ADHDers
First things first, and risking you might be bored reading about it: Why is sleep is so important? Sleep is foundational to mental and physical health. It’s like hitting the reset button on your brain. During sleep, your body repairs itself, processes emotions, and consolidates memories. Without enough rest, you might notice an increase in brain fog, mood swings, and impulsivity—things that can already be challenging for those with ADHD.
Poor sleep can also interfere with your ability to follow routines, manage tasks, and stay productive. If you're tired, it’s hard to stick to time management strategies, show up for appointments, or keep up with daily structure. This is what Maslow’s Hierarchy of Needs is trying to explain. According to Maslow, sleep is one of the most basic physiological needs, located at the base of the pyramid, along with essentials like food, water, and shelter. Without satisfying this foundational need, it becomes difficult to focus on higher-level needs like productivity, self-esteem, and personal growth.
Simply put, sleep fuels everything—from our mental clarity to our emotional regulation to how we perform at work and in relationships. For ADHDers, sleep is especially crucial because it directly impacts the way our brain functions in terms of focus, decision-making, and mood management.
The Connection Between ADHD and Sleep Struggles
People with ADHD often face specific, neurological barriers to sleep. Whether you’re struggling to fall asleep, stay asleep through the night, or wake up in the morning, these challenges are deeply connected to how our ADHD brains are wired.
Here’s why ADHD brains can struggle with sleep:
1. Delayed Sleep-Wake Cycles (Circadian Rhythm):
Many ADHDers experience a delayed circadian rhythm, meaning their natural sleep-wake cycle is shifted. This can make it hard to feel tired at a "normal" bedtime, leading to late-night energy bursts or restlessness, even when you know you need to sleep.
2. Difficulty “Shutting Off” the Mind:
If you have ADHD, you’re likely familiar with the feeling of lying in bed with a racing mind. Whether it's replaying the day, worrying about tomorrow, or simply getting lost in endless thoughts, the ADHD brain struggles to transition into sleep mode. This can keep you awake for hours, even when your body is exhausted.
3. Restlessness and Hyperactivity:
ADHD often comes with a side of physical restlessness. You might be physically hyperactive, feeling full of energy. This makes it hard to get comfortable, relax, and settle into a state of rest.
4. Comorbid Sleep Disorders:
Sleep disorders such as insomnia, restless leg syndrome, and sleep apnea are more common in individuals with ADHD. These disorders can further complicate the process of both falling asleep and staying asleep, leaving you feeling unrested no matter how many hours you’ve been in bed.
The Vicious Cycle of Poor Sleep and ADHD Symptoms
Here’s the hard truth: the relationship between ADHD and sleep is often a vicious cycle. ADHD makes it harder to sleep, but sleep deprivation makes ADHD symptoms worse—and the worse your symptoms get, the harder it is to get good sleep. This cycle can show up in various ways:
Difficulty Falling Asleep: ADHD brains often resist falling asleep at a “normal” bedtime, and staying up late can feel like a relief—like you’re finally in your creative zone. But late nights lead to sleep deprivation, which impacts your ability to focus and manage tasks the next day.
Trouble Staying Asleep: Even when you do manage to fall asleep, you might struggle with waking up throughout the night. Poor-quality sleep leaves you feeling groggy and tired, affecting your ability to regulate emotions and stay productive. The frustration of a disrupted night can increase anxiety around sleep, making it even harder to relax the next time you try to sleep.
Struggling to Get Up: Mornings can be brutal for ADHDers, especially if the night’s rest was incomplete or restless. Hitting snooze over and over might feel necessary, but it leads to a rushed, chaotic morning, leaving you starting your day with heightened stress and anxiety. This stress can snowball, making it hard to maintain focus and complete tasks, ultimately leading to a feeling of overwhelm by the end of the day—and back into that vicious cycle.
Sleep deprivation amplifies ADHD symptoms. It becomes a feedback loop: poor sleep makes ADHD symptoms worse, and worse ADHD symptoms make it even harder to stick to a sleep routine. Breaking this cycle is crucial, but it takes intentional effort to build sleep-supporting habits.
Tips for Healthy Sleep Habits for Neurodivergent Brains
Here are some practical strategies designed specifically for ADHDers to create healthier sleep routines:
1. Stick to a Consistent Schedule While Allowing for Flexibility:
Your brain might resist rigid schedules, so instead, aim for a flexible bedtime and wake-up time that’s within the same one-hour window each day. This consistency helps regulate your circadian rhythm over time, even if it doesn’t feel perfect at first.
2. Create a Calming Wind-Down Routine:
Help your brain understand it’s time to relax by creating a soothing nighttime ritual. This could include dim lighting, light stretching, reading, or listening to calming music. Avoid screens 1 hour before bed, as blue light from phones or computers can disrupt your melatonin production, making it even harder to fall asleep. It might also help to have a notepad ready to brain dump all the thoughts, ideas, and tasks that you don't want to take into the night.
3. Reserve Your Bed Exclusively for Sleeping:
It's tempting to use the bed for all sorts of activities during the day like playing video games, calling friends or getting some work done. For a better sleep though, it's important that your brain connects the bed solely with sleep. Ideally after some practice, your mind and body go on autopilot once you go to bed because it signals that it's time to sleep and nothing else.
4. Limit Caffeine and Stimulants:
Caffeine and stimulant medication can remain in your system for hours, making it harder to fall asleep at night. Try cutting off caffeine by early afternoon and switching to herbal teas or water later in the day. Talk to your doctor to discuss the best timing for taking your meds.
5. Get Moving During the Day:
ADHD bodies need to burn off energy. Even light exercise, like walking or stretching, can help your body regulate energy levels, leading to **better quality sleep**. Try to get outside for some fresh air and natural light during the day, which can also help regulate your circadian rhythm.
6. Create a Sleep-Inducing Environment:
Make your bedroom a space your brain associates with sleep. Keep the room cool, dark, and quiet. Consider using white noise machines, earplugs, weighted blankets, or blackout curtains to help reduce distractions that might wake you up during the night.
7. Set Realistic Expectations:
Accept that sleep will not be perfect every night, and that’s okay! Progress over perfection is the goal. Even small improvements can make a noticeable difference in how you feel during the day.
The Bottom Line
Sleep is a fundamental building block of well-being, and for ADHDers, it’s crucial to address the unique sleep challenges we face—whether it's falling asleep, staying asleep, or getting up in the morning. Improving your sleep isn’t about being perfect—it’s about creating a routine that supports you where you are.
With a little trial and error, and a lot of patience, you can find strategies that help you break the vicious cycle of poor sleep and ADHD symptoms. Remember, even small changes can make a big difference in your mental clarity, emotional health, and overall daily functioning.
Therefore, you might want to give your bedtime routine a(nother) try. With Brili, it's super easy to get started small and establish one healthy bedtime habit after the other.