Get Adequate Sleep
Studies show that up to 70 percent of ADHD adults have trouble falling asleep, staying asleep, and getting enough sleep. If getting enough shut-eye sometimes seems like a daydream that will never happen to you, you may need to establish better sleep habits.
Alert
Recent studies have isolated four distinct reasons to explain why ADHD adults have impaired sleep habits and often find themselves wide awake at 3
As an ADHD adult, it's important not to blame yourself for insomnia or daytime drowsiness. The fact is that you're far more prone to sleep disturbances than other people because of your innate mental and physical restlessness, hyperactivity, impulsivity, and impatience. If you take stimulant medications that increase your metabolism and heart rate, you may be at an even higher risk of developing sleep problems.
Night Owls
About 75 percent of ADHD adults have trouble quieting their racing minds when it's time to hunker down and fall asleep. Some are self-described night owls who don't really feel alive until the sun goes down, while others find it impossible to “turn off” their brains and racing thoughts, even if they've been tired all day and been looking forward to going to sleep. Research shows that more than 70 percent of ADHD adults spend more than an hour every night trying to fall asleep.
Princess and the Pea Sleepers
For some ADHD adults, the problem isn't falling asleep but the quality of sleep. They may toss and turn all night, wake up frequently, or be disturbed by a partner's movements or snoring.
Sleep of the Dead
Some experts report more than 80 percent of ADHD adults wake up over and over throughout the night before falling into such a deep sleep that they can't even be roused by multiple alarm clocks, blinding daylight, or rigorous shaking by family members. Difficult wakers are often extremely moody and grouchy when forcibly awakened.
Asleep on Your Feet
One theory holds that when some ADHD adults become disinterested or bored with something, their normal hyperfocus switch abruptly turns off. Their nervous system disengages so they become extremely sleepy. They may even nod off into what is called “intrusive sleep,” a sleep that interrupts life when you least expect it.
Of course, the snooze-and-crash syndrome is especially dangerous if you happen to be driving when it occurs. Research shows that long-distance driving on straight, monotonous roads induces intrusive sleep.
If you've been diagnosed with this condition, it's important to plan ahead so you don't become a moving hazard. If you have a business trip that entails night driving, bring someone else along who can take over the wheel when the sun goes down. If you're planning a family vacation on the road, consider arranging the itinerary so you can do most of the driving during the day, or let your wife do the driving at night.
Second Wind
Many ADHD adults seem to get a surge of energy and sense of purpose right around the time everyone else is going to sleep. After a long day of feeling disorganized and spaced out, it may feel natural to simply go with your natural impulse to stay up late and capitalize on your “night owl” nature.
Alert
Sleeping in late on Sunday and getting up early on Monday morning will create the equivalent of jet lag in your body, and is likely to leave you feeling groggy and unable to concentrate. To wake up feeling alert during the work week, get up on weekends at the same time you get up for work.
Experts believe you're better off trying to establish a normal sleep cycle so your work hours jive with the rest of the working world.
If you're currently going to bed at 3
Many people find that reading something light, comforting, dry, or technical helps clear their mind and induce sleep. Others find listening to classical music, jazz, or inspirational tapes helpful. If, like many ADHD adults, you find that you have your most creative ideas at night, keep a notepad and pen by the bed and write them down.
