Hey there! If you're a woman who was recently diagnosed with ADHD, let me start by saying - you are so not alone. Getting an ADHD diagnosis as an adult can be quite the journey, but it's a big step towards understanding yourself better.
One thing so many of us with ADHD struggle with is sleep. And not getting quality sleep on the regular can make it even harder to manage those ADHD symptoms like lack of focus, mood swings, and feeling like you're running on fumes all day....and then supplementing with caffeine makes it even worse.
Trust me, I get it. My racing mind would keep me up for hours, no matter how tired I was. Or I'd stare at the ceiling, replaying conversations and to-do lists in my head on repeat. Sometimes I'd drift off only to jolt awake again and again throughout the night.
The truth is, adults with ADHD are much more likely to experience insomnia and other sleep disorders. Our brain chemistry and the way our circadian rhythms function can disrupt our sleep patterns. Medication side effects like increased energy can also make it harder to wind down at night.
So what's a girl to do when she needs her brain rest? Read on for my tips to catch more quality zzzs despite your ADHD.
The ADHD-Sleep Struggle is Real Before we get into solutions, let's quickly look at some of the prevalent sleep issues women with ADHD face:
-Difficulties falling asleep no matter how tired you are
-Erratic sleep schedules because your body can't recognize sleepy signals
-Restless, interrupted sleep and frequent awakenings
-Relying on sleep aids like melatonin, PM pain meds or alcohol to fall asleep
-Bothersome issues like restless leg syndrome
-Sleep disorders like sleep apnea
Why You Need to Prioritize Your Sleep
I can't stress this enough - getting enough quality sleep is crucial for your overall well-being and managing your ADHD symptoms. Sleep deprivation exacerbates so many of the things we already struggle with like:
-Lack of focus and concentration
-Mood swings and irritability
-Impulsivity and hyperactivity
-Low energy and motivation
-General cognitive performance
When you get the rest you need, you'll find it's easier to be more present, productive and your best self. So let's stop tossing and turning and get you sleeping like a teenager or your dog, or cat (because if you've had a baby you know that their sleep schedule is wack too)!
Better Sleep Hygiene Habits
The first step?
Developing a calming night routine and setting the stage for quality sleep.
Aim to go to bed and wake up at a similar time each day, even on weekends, to regulate your circadian rhythms. And create a relaxing pre-bed ritual that can look like whatever you want it to be, some examples are: taking a warm bath, ASMR, a cup of tea, listening to a podcast (or bedtime stories...seriously the adult ones are awesome), or reading a book (not on a bright screen!). The key is consistency, and having at least two different rituals that both work so that you can switch between them when you, inevitably, get bored of one.
Your sleep environment makes a big difference too. Make your bedroom cool, dark and free of distractions. Ditch the TV, laptop, or bright alarm clocks. And invest in a comfortable mattress and pillows.
As tempting as it is to watch Netflix past midnight, limit screen time for 1-2 hours before bed since the blue light throws off your melatonin production. Instead, try unwinding with gentle stretches, deep breathing exercises, or peaceful music.
Be cautious about using sleep aids frequently, whether it's over-the-counter meds, melatonin, or having a nightcap. You don't want to become dependent on them and their effectiveness wanes over time. If insomnia persists, talk to your doctor about safer options.
Daily Lifestyle Habits for Sounder Slumber
Out-smarting your ADHD brain for better sleep also involves cultivating healthy daily habits:
Manage Stress: Whether it's through meditation, yoga (my favorite YouTube Yogi), or talking to a therapist, keeping daily stress and anxiety in check makes it easier to calm your mind at night.
Get Moving: Exercise is a natural way to reduce restlessness and regulate sleep cycles. Aim for 20 mins of activity daily (two 10-minute spurts work too!!), but avoid intense exercise right before bed.
Watch Your Diet: Caffeine, large meals, and alcohol before bed can interrupt sleep. But some foods like tart cherry juice, chamomile tea, nuts, and fatty fish may promote better rest (these are my favorite Omega 3 Supplements).
Optimize Your Schedule: Determine if you're a night owl or a morning worm and plan your days around your circadian rhythms as much as possible.
Treat Sleep Disorders: Whether you have restless leg syndrome, sleep apnea or another issue, find an effective treatment to address it.
Consider Melatonin/Magnesium: Ask your doctor if melatonin or magnesium supplements a few hours before bed could be beneficial for regulating your sleep cycle.
When to Seek Professional Help
If you continue having chronic insomnia or sleep issues that affect your daily life despite your best efforts, it's time to talk to a doctor.
There may be an underlying condition like sleep apnea, thyroid disorder, or mental health issue that needs treatment. Or you may benefit from cognitive behavioral therapy for insomnia (CBTI) to change negative thought patterns and behaviors around sleep.
Don't dismiss sleep struggles as just another ADHD annoyance.
Getting quality rest is a necessity, not a luxury!
The Bottom Line?
I know how depleting the ADHD-insomnia cycle can feel. But don't lose hope! With some discipline around better sleep hygiene and lifestyle adjustments, you can reset your body's clock.
It may take some troubleshooting to find what works best for you, and that's totally normal and ok!
But overcoming sleep issues allows you to better manage your ADHD rather than having it manage you.
Waking up brighter, focused, and ready to take on the day? Priceless.
So start prioritizing your shut-eye, girl! Your calmer, well-rested future self will thank you.
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