ADHD (Attention Deficit Hyperactivity Disorder) and insomnia are two prominent conditions that can seriously affect a person’s daily life. However, we may not realize that these two often coexist, creating a compound of hurdles for those affected.
But what exactly connects ADHD and insomnia? In this blog, we will discuss and understand the connection between these two, explore the challenges that they pose, and offer practical coping strategies.
The condition in a person is not only related to being inattentive, hyperactive, or mismanaged – it is deeply rooted in a complex interplay of genetics, neurobiological and environmental factors. The core dysregulation lies in the brain neurotransmitter system of a person. That area figures out how a person functions in daily life, and that may contribute to sleep disturbances. Many people with ADHD also experience sleep-related issues. The impulsive nature of ADHD can also make it challenging for individuals to fall asleep. This may lead to sleep deprivation with increased anxiety and irritability. Overall, this vicious cycle further contributes to disrupting sleep patterns.
According to the latest research, around 25-50% of people with ADHD have reported sleep problems including insomnia. It is mainly because of a hyper and alert ADHD mind that makes it difficult for individuals with ADHD to unwind and fall asleep peacefully. Their minds constantly have a pool of thoughts and sensitivities. When it comes to bedtime routine, sometimes, their brain cannot plan, prioritize and self-regulate. It leaves them trapped in a cycle of sleep deprivation and insomnia.
To get rid of insomnia, it is important to identify the reasons underlying ADHD symptoms that disturb sleep. There are various treatments and approaches including medical assistance, medicines, counseling, and lifestyle changes that can help the person with ADHD to manage their symptoms and reclaim their peaceful nights.
Following are some of the causes of Insomnia in ADHD Mind:
Living with ADHD is itself challenging as individuals are unable to manage their daily life chores which gives them stress and anxiety. It can significantly affect the quality of sleep and exacerbate insomnia.
When a person is unable to plan, organize, and manage time- the symptom is known as an executive function disorder. It is very common in ADHD. This can have a significant impact on their bedtime routines. Due to the lack of structure, they are unable to prioritize sleep which leads to insomnia.
There is a brain clock that regulates our wake-sleep cycle, it plays a crucial role in identifying when to sleep and when to wake up. Research suggests that due to the delay of the internal circadian rhythm system in the ADHD mind – they often experience sleep problems.
The connectivity between ADHD and insomnia can be daunting – however, there are various strategies that individuals can practice to improve their overall well-being
It is important to limit the use of electronic devices (mobile phones, gaming consoles, laptops) close to bedtime, as they can harm your sleep.
It is recommended to limit the consumption of caffeine in your daily life for better sleep. Also, various medicines affect sleep as they make the person more alert and active.
Engage yourself in relaxing activities before bedtime. They may include reading, listening to soft music, or gentle stretching. These activities help in calming the internal body’s clock and improve the sleep cycle.
Incorporate meditation or yoga in your daily life for muscle relaxation. These activities help manage the body’s overall tension and promote a night of healthy sleep.
Lastly, it is recommended to seek a healthcare advisor who can create a personalized treatment to treat your insomnia either with medications, therapy, or other techniques tailored to your specific needs.
ADHD and Insomnia together can be highly challenging. These strategies can help you to manage them. It is important to first understand the underlying link between the two, and enhance the overall quality of your life. Remember, there is always a way, and with the right support and techniques, you can thrive and pass these obstacles
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