Over 9.8 million adults in the United States struggle with ADHD, making daily tasks feel nearly impossible, negatively affecting relationships, and even resulting in more frequent car accidents. Often mistaken as a condition solely affecting children, diagnosing ADHD in adults can be challenging due to overlapping symptoms such as lack of concentration, motivation, and relationship issues mirroring symptoms of depression and substance abuse. However, recent research has discovered the important role that sleep plays in the manifestation of ADHD symptoms for both adults and children.
The Connection Between Sleep and ADHD
When you are sleep deprived and trying to complete daily tasks, your brain feels foggy and it’s difficult to think. This is a similar experience to those with ADHD. Researchers have discovered that ADHD may be associated with a lack of consistent circadian sleep. Studies show that day and night rhythms and other sleep processes are disturbed in ADHD patients, with around 75% of children and adults suffering from sleep problems.
According to Professor Sandra Kooij from VU University Medical Centre in Amsterdam, ADHD and sleeplessness act as two sides of the same mental and physiological coin. Researchers found that 75% of ADHD patients have delayed physiological sleep patterns; core body temperature changes associated with sleep are postponed; sleep-related disorders, like restless-leg syndrome and sleep apnea are common; ADHD patients are often more alert in the evenings; and 70% of adult ADHD sufferers have oversensitivity to light, which may contribute to sleep issues.
Improving Sleep and Concentration
With proper sleep and treatment, you can overcome ADHD symptoms. Many adults find that taking melatonin supplements in the evening or using bright light therapy in the morning aids in resetting their circadian rhythm and promoting healthy sleep patterns. Melatonin can be purchased at natural health stores or online in doses of 1 mg to 10 mg. To avoid side effects, it’s best to start with a low dosage and build up if needed. Take melatonin at least 30 minutes before bedtime to improve your sleep quality.
To participate in bright light therapy, you’ll need to purchase a light box. These boxes are typically advertised as treatment options for Seasonal Affective Disorder. Make sure your light box is 10,000 lux and provides a full spectrum of bright white light while blocking 99% of UV rays. To use the light box, position it at a 45° angle to your left or right at eye level or higher. Spend 20 to 60 minutes each morning using your light box during breakfast or while preparing for the day. Note that light therapy may not be suitable if you take photosensitive medications such as antibiotics or lithium, and should not be used in conjunction with melatonin.
By improving your body’s circadian rhythm and sleep habits, you can effectively manage and overcome adult ADHD symptoms such as lack of concentration, difficulty initiating tasks, and poor listening skills. Resetting your sleep patterns will lead the way to a more organized and productive life.
