ADHD is a mental health disorder that affects a person’s ability to concentrate, make decisions, and control impulses. Many individuals with ADHD also have difficulty consistently getting a good night’s sleep. In fact, inadequate or disrupted sleep greatly contributes to symptoms of ADHD. Those with ADHD often experience fragmented or nonrestorative sleep, including difficulty drifting off and staying asleep.
In addition, the sleep disruption associated with ADHD often worsens during the transition from adolescence to adulthood. A better understanding of the link between sleep and ADHD can help researchers gain insight into the disorder and could ultimately lead to better treatments.
Fortunately, there are some treatments and techniques available to those with ADHD to help improve their sleep. Studies suggest that positive lifestyle changes, such as proper sleep hygiene, avoiding caffeine, and screen-free time before bed, can help reduce the symptoms of ADHD.
The Brain-Behavior Connection
One of the most notable relationships between sleep and ADHD is the bidirectional relationship between attention and executive function in the prefrontal cortex of the brain. This area of the brain is responsible for decision-making, focus, and impulse control. Studies indicate that good sleep is necessary for the developement and maintenance of these cognitive abilities. Poor sleep, on the other hand, can lead to a decrease in executive functioning and attention.
Additionally, researchers have discovered that the relationship between sleep and ADHD changes over development. Adolescents have an even greater difficulty than younger children establishing and maintaining a regular sleep/wake cycle. Interventions that target sleep, such as behavioral treatments, may be necessary for ADHD in late adolescence to lessen the severity of the disorder.
Treatments to Improve Sleep for Both Children and Adults
Although the connection between sleep and ADHD is not yet fully understood, there are steps that both children and adults can take to help improve their overall sleep quality. Start by creating a sleep schedule and staying with it even on weekends and vacations. Make sure to stick to the same bedtime and waking time each day to help regulate the body’s circadian rhythms.
In addition, limit the use of screens a few hours before bed, create a calming bedtime routine, and practice good sleep hygiene. Sleep experts recommend taking regular daytime naps if possible and avoiding caffeine beyond noon. Regular physical activity during the day can also help reduce symptoms of ADHD and improve sleep quality.
Lastly, enlist the help of a medical professional if the sleep issues continue and work on developing strategies to manage ADHD symptoms. Training on cognitive behavioral strategies, such as mindfulness and stress management, could help individuals struggling with ADHD who also have sleep problems.
Benefits to Understanding the Link Between Sleep and ADHD
- Receiving early diagnosis and intervention
- Identifying further connections between brain activity and sleep
- Improving lifestyle habits that can reduce ADHD symptoms
- Creating treatments and interventions specifically for sleep in ADHD
- Identifying genetic factors that affect sleep/wake cycles
Conclusion
As the link between sleep and ADHD continues to be investigated, it is becoming increasingly clear that better sleep may reduce the severity of ADHD symptoms. With the proper lifestyle modifications and successful treatment plan, those with ADHD can greatly improve the quality of their sleep.