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Writer's pictureRicky Waite, LCSW

Ring in the New Year with Rest: The Benefits of Sleep on ADHD

Three men peacefully sleeping in a cozy setting, wearing casual white and gray shirts, embracing each other on a striped bedspread.

It's January, the month of fresh starts and ambitious goals. For many of us, that translates to a renewed commitment to healthy habits, often including a vow to get more sleep. But for those living with ADHD, a good night's sleep can feel more elusive than ever. The good news is, prioritizing sleep isn't just about feeling more rested – it's a powerful tool for managing ADHD symptoms and improving your overall mental well-being.


Here's why: During sleep, your brain goes into overdrive, consolidating memories, processing information, and regulating hormones that impact mood and focus. When sleep is disrupted, these critical processes get thrown out of whack. This can lead to a worsening of ADHD symptoms like inattentiveness, hyperactivity, and difficulty controlling impulses.


The cycle doesn't end there. Poor sleep can also contribute to anxiety and frustration, further impacting your ability to manage your ADHD. It's a double whammy – ADHD symptoms can make it harder to fall asleep, and insufficient sleep can exacerbate ADHD symptoms.


So, what can you do to break the cycle and prioritize sleep?


  • Develop a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's natural sleep-wake cycle.


  • Create a relaxing bedtime routine:  Wind down for 30 minutes before bed with calming activities like reading, taking a warm bath, or light stretching.   


  • Optimize your sleep environment: Make sure your bedroom is dark, quiet, and cool.


  • Limit screen time before bed: The blue light emitted from electronic devices can disrupt sleep patterns.


These are just a few steps you can take to improve your sleep hygiene. The benefits of sleep on ADHD are plentiful - if you're struggling to make significant changes on your own, consider seeking professional help. The Cleveland Clinic's Go To Sleep program offers a comprehensive approach to sleep improvement, with resources, tools, and even online coaching. Remember, getting enough quality sleep isn't a luxury, it's a foundation for managing ADHD and living a healthier, happier life.

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