Every human body necessitates sleep, despite the fact that many people find it tough to get enough of it. For women with ADHD, having quality sleep can be very challenging, as insomnia is often a common issue among this group. So let’s discuss some of the unique patterns and causes of insomnia in women with ADHD, and identify effective strategies to improve their sleep and overall well-being.
In a condition like ADHD, people often experience symptoms including inattention, hyperactivity, and impulsivity. This condition can have a significant effect on daily functioning, including the sleep cycle. Therefore, insomnia caused by ADHD can lead to various conditions, such as:
It is surrounded by the most prevalent traits connected with ADHD. Problems with inattention, such as irregular sleep patterns, can lead to poor sleeping cycles.
An increased level of alertness is also associated with ADHD, which is also known as cognitive hyperarousal. This condition can cause racing thoughts throughout the night, which can cause insomnia.
Doctors sometimes prescribe medications to ADHD patients that can interfere with sleep; if this occurs, it’s important to consult them so they can adjust the dosage.
In ADHD, emotional dysregulation can lead to increased stress and worry, making it harder to achieve restful sleep.
ADHD affects both men and women; however, there are notable differences in how it affects the sleep of women with ADHD.
Studies suggest that women with ADHD are more likely to suffer from insomnia compared to men. It is primarily caused by hormonal changes during menstruation, PCOS, pregnancy, postpartum, menopause, and many other conditions. In such conditions, the hormones fluctuate, and when combined with ADHD, it triggers anxiety that can affect the sleep cycle, leading to insomnia.
According to a study, many women with ADHD prefer to stay up late. This pattern is known as Delayed Sleep Phase Syndrome. This vicious cycle can cause insomnia.
Typically, women experience poor sleep cycles due to excessive responsibilities and stress. There are various reasons for this, including being a new mother, having young children, and balancing work, family, friends, and other responsibilities. The stress makes it hard to relax, resulting in frequent awakenings that lead to non-restorative sleep.
It is important to use planners and digital tools to manage your daily tasks and activities. This will help to alleviate stress by reducing pre-sleep anxiety about unfinished tasks and preparing for the next day.
Make a relaxing and consistent bedtime routine to channel your body’s internal clock. Make sure your sleeping area is peaceful, cozy, and dark.
Practice deep breathing exercises to relax muscles and reduce pre-sleep anxiety. Avoid listening to high-frequency music before sleeping.
Engage in Cognitive Behavioral Therapy for Insomnia (CBT-I), which focuses on changing sleep habits and misconceptions about sleep that contribute to insomnia. Perceptual reshuffle, sleep limitation, and stimulus control are all part of the process.
Consult a sleep specialist or a mental health professional to address your sleeping disorder. If you are taking any medications, talk to your doctor about the timing and dosage to minimize their impact on sleep.
Opt for a healthy and nutritious diet. Avoid alcohol, sugar, caffeine, and heavy meals before bedtime.
Technology has a lot of benefits, such as the ability to set reminders and alarms and organize your tasks. However, we recommend limiting your screen time and ceasing to use your phone or laptop an hour before bed, as the screen lights can disrupt your sleep.
By incorporating these strategies, women with ADHD can better manage insomnia and improve their overall sleep quality, leading to enhanced daily functioning and well-being.
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