It’s widely accepted that quality sleep is essential for optimal functioning. However, for individuals with ADHD and Autism (or AuDHD, a combined ADHD and autism diagnosis), sleep challenges are common and can significantly impact daily life, focus, and mental health.
Sleep Challenges in ADHD and AuDHD
Many individuals with ADHD and AuDHD experience a range of sleep-related issues. Some common challenges include:
“I can’t turn off my brain and body to go to sleep at night.”
“The slightest sound in the house prevents me from falling asleep, and I feel overwhelmed trying to ignore it.”
“When I want to sleep, I’m wide awake, and when I need to be awake, I can’t keep my eyes open.”
“I experience hyperfocus late at night, often becoming deeply engrossed in reading, watching shows, or gaming and often stay up much later than intended”.
Why Do ADHD and Autism Affect Sleep?
During my coach training with ADDCA (https://addca.com/), I learned some key insights about how ADHD, and by extension AuDHD, can disrupt sleep patterns:
Impact on Task-Switching: A 2018 study concluded that even one night of sleep deprivation affects task-switching, an essential skill for anyone with ADHD. Interestingly, naps can positively impact task-goal switching, helping reset focus and mental flexibility.
Dopamine’s Role in Sleep: Higher dopamine activity can make it easier to disengage from previous tasks and thoughts, a crucial factor when trying to settle down at night. Unfortunately, people with ADHD often have irregular dopamine function, which contributes to the “brain won’t turn off” phenomenon at bedtime.
Negative Thinking Patterns: Sleep disturbances can increase repetitive negative thinking, largely because of their impact on attentional control. Research shows that even acute sleep loss heightens amygdala reactivity to negative stimuli, making the brain more prone to rumination.
In addition to these ADHD-specific factors, studies have shown that autistic individuals experience sleep disturbances at significantly higher rates than the general population. These challenges often include longer time to fall asleep, fragmented sleep, and frequent waking. This poor sleep quality is linked to lower overall life quality and can make it much harder to function day-to-day.
Strategies for Better Sleep with ADHD and AuDHD
For individuals with ADHD and AuDHD, good sleep hygiene and targeted strategies can make a substantial difference. Here are some approaches to consider:
Consult with a Specialist: Seek out a sleep specialist familiar with neurodevelopmental conditions, or consider psychoeducation on sleep hygiene.
Increase Natural Daylight Exposure: Getting more daylight, especially in the morning, helps regulate the body’s circadian rhythm, which can improve sleep onset at night.
Limit Stimulants: Avoid caffeine in the late afternoon and evening. Also, try to limit screen time an hour before bed, as blue light can disrupt melatonin production, which makes it harder to fall asleep.
Consider Melatonin Supplementation: Melatonin may be beneficial, but always consult with a healthcare provider before starting any new supplements.
Exercise Earlier in the Day: Physical activity supports better sleep, but exercise too close to bedtime can have a stimulating effect. Try to complete any workouts at least a few hours before sleep.
Optimise Your Sleep Environment: A calm environment with minimal noise, light, and other sensory distractions is essential. Weighted blankets or white noise machines can also promote relaxation and improve sleep quality.
Practice Relaxation Techniques: Deep breathing exercises, meditation, or gentle yoga can all help wind down and prepare the body and mind for rest.
Address Co-occurring Conditions: Managing related conditions like anxiety or depression can also improve sleep quality. Consult with a mental health professional for additional support.
In Summary
Achieving quality sleep with ADHD and AuDHD may require additional effort, but the benefits to focus, mood, and overall quality of life make it worth pursuing. Trying different approaches to discover what works best for you can lead to more restful nights and energised days.
References:
How the ADHD Brain Works, (2021). Additude Magazine
Engelbrecht, N., & Bercovici, D. (2024). The ultimate guide to autistic burnout. Embrace Autism.