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

Sleep problems in people with 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

Poorer 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 and stay asleep more easily. ₂

There is indeed a difference between people with ADHD and people with ADD in terms of 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 more difficult to wind down before bedtime. People with ADHD may also wake up during the night and have difficulty falling back asleep, causing them to experience fatigue and daytime sleepiness. For this group, incorporating extra calming stimuli, such as breathing exercises or using a weighted blanket, can help the body relax more quickly. 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 difficulties with attention. In addition, they may find it difficult to calm their thoughts before bedtime and often experience racing thoughts and worries that keep them awake. They may also have more difficulty falling asleep than other people. Here too, a natural aid such as a weighted blanket can help, because the deep pressure sensation (Deep Pressure Stimulation) reduces mental restlessness.

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 that occur in each person so that appropriate treatments can be offered. Do you suffer a lot from insomnia due to ADHD or ADD? Talk to your doctor about it. They can work with you to find a suitable solution.

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 that sleep needs can vary. However, some people with ADHD/ADD may feel better when they get enough sleep regularly, because sleep deprivation can worsen ADHD/ADD symptoms.

There are several tips that can help improve sleep problems in people with 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 bedtime routine: Develop a bedtime routine to relax and wind down before going to sleep. This may include activities such as reading, meditating, or taking a warm bath.
• Avoid screen time before bed: 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-friendly environment: Make sure your bedroom is dark, quiet, and cool, and conducive to sleep. Avoid distractions such as TVs and smartphones.
• Keep the bedroom exclusively for sleep: Use the bedroom only for sleep and sexual activity. This can help the brain associate it with sleep and relaxation.
• Use a weighted blanket to calm both your thoughts and your body. This helps you fall asleep faster, sleep more deeply, and may help you wake up less often.
• 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 ADHD/ADD symptoms.

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Weighted blankets as an aid for ADHD/ADD and sleep problems

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

For children, lighter versions are available; view the weighted blankets for children.

• 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