This is what you need to know about ADHD/ADD and sleep problems

Sleep problems in ADHD/ADD can be caused by various factors, including:

• Hyperactivity: Many people with ADHD/ADD have an overactive mind and find it difficult to switch off their brains before going to sleep.
• Medication: Some medications used to treat ADHD/ADD can disrupt sleep.
• Biological factors: Research suggests that there are genetic and biological factors that can cause sleep problems in people with ADHD/ADD.
• Co-morbid disorders: People with ADHD/ADD often also have other conditions, such as anxiety disorders and depression, which can cause sleep problems.

Reduced melatonin production

A poorer night's sleep is a well-known characteristic of ADHD. This is often because people with ADHD have problems with their sleep hormone, melatonin. This substance helps you fall asleep better and stay asleep. ₂

There is indeed a difference between people with ADHD and people with ADD regarding the sleep problems they experience. ADHD and ADD are both attention deficit disorders, but they differ in the symptoms they cause. ADHD stands for Attention Deficit Hyperactivity Disorder, while ADD stands for Attention Deficit Disorder.

People with ADHD generally have more difficulty falling asleep and staying asleep than people with ADD. This is because ADHD is often accompanied by hyperactivity, impulsivity, and restlessness, which can make it harder to relax before bedtime. People with ADHD may also suffer from waking up at night and having difficulty falling back asleep, causing fatigue and sleepiness during the day. For this group, it can help to incorporate extra calming stimuli, such as breathing exercises or the use of a weighted blanket that helps the body relax faster. Weighted blankets are therefore often recommended for ADHD by healthcare professionals, such as psychologists and therapists.

People with ADD can also experience sleep problems, but these are often caused by attention issues. In addition, they may find it difficult to calm their thoughts before going to sleep and often suffer from racing thoughts and worries that keep them awake. They may also have more difficulty falling asleep than other people. A natural aid such as a weighted blanket can also help here, because the deep pressure sensation (Deep Pressure Stimulation) reduces the restlessness of thoughts.

In short, while both people with ADHD and people with ADD can experience sleep problems, the causes and symptoms may differ. It is important to identify the specific sleep problems each person experiences so that appropriate treatments can be offered. Do you suffer a lot from insomnia with ADHD or ADD? Then talk about it with your doctor. He or she can find a suitable solution together with you.

Although people with ADHD/ADD often have difficulty falling asleep and staying asleep, they generally do not need more sleep than people without ADHD/ADD. It is important to remember that everyone is different and sleep needs can vary. However, some people with ADHD/ADD may feel better if they regularly get enough sleep, as sleep deprivation can worsen the symptoms of ADHD/ADD.

There are several tips that can help improve sleep problems in ADHD/ADD, including:

• Maintain a regular sleep schedule: Go to bed at the same time every day and get up at the same time every day.
• Avoid caffeine and stimulants: caffeine and other stimulants, such as alcohol, can disrupt sleep and should therefore be avoided.
• Develop a sleep routine: Develop a sleep routine to relax and unwind before going to sleep. This can include activities such as reading, meditating, or taking a warm bath.
• Avoid screen time before bedtime: Screen time can activate the brain and make it difficult to relax. Therefore, avoid using electronic devices such as smartphones, laptops, and televisions in the hours before bedtime.
• Create a sleep environment conducive to sleep: Ensure a dark, quiet, and cool bedroom that promotes sleep. Avoid distractions such as TV and smartphones.
• Reserve the bedroom only for sleep: Use the bedroom only for sleep and sexual activities. This can help the brain associate the room with sleep and relaxation.
• Use a weighted blanket to calm both your mind and body. This helps you fall asleep faster, sleep more deeply, and may reduce the frequency of waking up.
• Contact a doctor: If sleep problems persist, it may be advisable to consult a doctor. A doctor can prescribe medication to promote sleep or recommend other treatments to reduce the symptoms of ADHD/ADD.

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Weighted blankets as a tool for ADHD/ADD and sleep problems

A weighted blanket can be a valuable support for children and adults with ADHD/ADD who have difficulty falling asleep. The extra weight provides a so-called deep pressure sensation, similar to a firm hug. This can help calm the nervous system, reduce stress and anxiety, and stimulate the production of melatonin. Research shows that people with ADHD/ADD often fall asleep faster and sleep more deeply with a weighted blanket. ₃

• ₁ ADHD and sleep problems
• ₂ ADHD (Attention Deficit Hyperactivity Disorder)
• ₃ The effectiveness of weighted blankets on sleep and everyday activities – A retrospective follow-up study of children and adults with attention deficit hyperactivity disorder and/or autism spectrum disorder, Vedrana Bolic Baric 1, Sofie Skuthälla 2, Malin Pettersson 3, Per A Gustafsson 4, Anette Kjellberg 1, DOI: 10.1080/11038128.2021.1939414