Putting Your ADHD Brain to Sleep

Sleeping with ADHD may seem like an oxymoron, as most adults with ADHD struggle to get to sleep, stay asleep, and/or wake up. Maybe you have a combination of all those challenges! It’s estimated that 25% to 50% of adults with ADHD have problems with sleep. 
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Sleep is the core foundation for living well. With good sleep, our days are easier. Executive function challenges like planning, prioritizing, organizing, and decision-making are all a bit less challenging with a well-rested brain. When I work with coaching clients, we often address sleep early on because It’s a common challenge that, when addressed, can have significant positive impacts on their everyday lives. This article addresses the challenges of falling asleep. Check out my other sleep-related posts on sleep routines, daytime sleepiness, and hacks for waking up easier.

You’re not alone 

Over 70% of adults with ADHD report having trouble falling asleep at night. Our minds are Ferraris all day long but they don’t run out of gas at 10 pm every night. They will happily keep throwing ideas at us every hour of the day & night. 

About an hour before your natural sleep time, you may experience a burst of energy, this happens to most people, with or without ADHD. But the ADHD brain may think it’s time to start a project or dig into something interesting which will then make it harder to relax when you want to start sleeping. Instead of thinking it’s time to get stuff done, take that last burst of energy to get ready for sleep and do your sleep routine. (add link to sleep routine post). An active option is to do some stretching which will help your body relax into sleep. Plus, stretching is something we usually put off doing, but it’s essential for our physical health (or so my trainer repeatedly tells me). 

Ways to Guide Your Active Mind Into Sleep

Your brain is going to keep generating thoughts unless you give it something to do. Here are some ideas to try out:

• Sleep meditations or a mildly interesting podcast, with emphasis on the mild part. We need it to be interesting enough to keep random thoughts from invading, but not interesting enough to generate dopamine which will keep us awake. 
• Take a mental hike. Think of your favorite location. Now walk around that place in your mind. 
• Noise machines can be helpful in the same way as podcasts. They give your brain something to listen to so you don’t hear outside noises as easily. White noise, pink noise, brown noise, relaxing music, and nature sounds are all options to try. 
• Ear plugs may help by eliminating noises that can distract you while falling asleep. Use them in combination with taking a mental hike for more impact. I love Loops' “Quiet” earplugs and always use them at hotels to eliminate the noise from the air conditioner noises and the random loud talkers in the hallways. 

Because our active minds will stay active, it’s important to not let them wander on their own when trying to go to sleep. Keep that for the daytime when you’re creating and problem-solving. With a great night's sleep, you’ll be in better shape to harness the power stored in your ADHD brain.

There are things you can do before you even get around to laying your head on the pillow. Check out my blog on sleep routines for tips on preparing your brain and body for sleep.