How To Manage ADHD Difficulty Waking Up In The Morning

An overview of sleep disorders

A condition that interferes with a person’s ability to fall asleep, wake up, or get healthy sleep is known as a sleep disorder. Because both physical and mental health are often impacted by receiving enough good sleep, sleep disorders can have a variety of detrimental effects on day-to-day living.

Among the frequent categories of sleep disturbances are the following:

Syndrome of delayed sleep phase: This sleep condition is typically categorized as a form of circadian rhythm sleep disturbance. Your body’s “internal clock,” or circadian rhythm, may be disturbed, which could result in a later-than-usual bedtime.

Breathing problems related to sleep: Breathing disorders related to sleep are characterized by difficulty breathing while you’re asleep. Obstructive sleep apnea is the most frequent variety, where your airway gets partially obstructed. Breathing pauses caused by this may cause you to wake up multiple times during the night.

Insomnia: This is the term used to describe persistent difficulties getting to sleep or remaining asleep.

The intense desire to move your legs, particularly when you’re sitting or lying down, is the hallmark of restless legs syndrome. It frequently gets worse at night and is unpleasant enough to interfere with sleep.

Additional instances of sleep disorders include bruxism, which is the grinding or clenching of teeth at night, narcolepsy, sleepwalking, and sleep paralysis.

Is a correlation between ADHD and sleep issues present?

ADHD, also referred to as attention-deficit/hyperactivity disorder, is a condition that can make it difficult to plan ahead, follow instructions, maintain focus, and other things. Inattentive and hyperactive-impulsive symptoms are the two primary categories of ADHD symptoms.

Inattentiveness symptoms can include things like motivation problems, difficulty concentrating, and forgetfulness. Hyperactivity and impulsivity, on the other hand, might make it difficult to remain motionless, restrain cravings, and deliberate before speaking or acting.

People with ADHD may frequently experience sleep disturbances. Studies have revealed that obstructive sleep apnea, circadian rhythm sleep disturbances, and restless legs syndrome are common co-occurring conditions with ADHD.

There are a few possible explanations for this connection, although it is not entirely evident. People with ADHD may find it more difficult to create a regular and healthy nighttime routine since they frequently struggle with impulse control and distractibility. Medication might be involved as well. Stimulants are frequently used to treat ADHD, but they can also increase energy and alertness, which can make it harder to fall asleep. Whatever the cause, though, getting poor quality sleep can also make it more difficult to wake up in the morning.

0Ways to facilitate awakening

It may be necessary to see a doctor if difficulty waking up is interfering with your everyday life, particularly if you experience additional upsetting symptoms. In order to monitor your brain activity while you sleep and rule out any sleep problems, your doctor might ask you to have a sleep study. Depending on your circumstances, they could also recommend alternative therapies.

Nevertheless, there are additional approaches you can attempt if you have ADHD that might help you wake up more easily.

Create a wholesome evening routine.

Inadequate sleep hygiene has a role in low-quality sleep. Establishing wholesome routines could assist you in achieving a more regular sleep-wake cycle and facilitate the shift from sleep to consciousness. Several instances can be found in the following list:

establishing a daily alarm and going to bed at the same times

Spending 30 to 60 minutes before bedtime without using screens or bright lighting

sleeping in a chilly, dark place

Prior to going to bed, engaging in soothing activities such as meditation, restorative yoga, or soothing music listening

staying away from naps during the day, particularly in the afternoon

Refrain from doing anything other than sleeping in your bed.

Get a lot of exercise.

Regular exercise has been shown to improve mood and reduce stress. Sleeping and remaining asleep might be made easier by this. These adjustments may help even if your difficulties are waking up because they will raise the general quality of your sleep.

Modify your dietary routine

Your sleep patterns can be significantly impacted by what and when you eat and drink. Because the effects of caffeine might take up to 12 hours to subside, you might want to minimize your intake or limit it to the morning. Additionally, since food might interfere with sleep, you might wish to wait two hours before going to bed before eating.

Pay attention to prescription drugs.

Some people may find it more difficult to fall asleep and remain asleep when taking medication for ADHD. If you think this might apply to you, think about talking to your doctor about your regimen. They might be able to recommend substitutes, give you advice on when to take your medication, or write a prescription for more sleep aids.

Do not ignore your alarm.

If you already have problems waking up, it might not be a good idea to press the snooze button in the morning, even though other people might find it helpful. Researchers examined people’s wakefulness and alertness levels following snooze button clicks in a series of 2023 investigations. They discovered that sleeping through the alarm was typically associated with more morning sleepiness and less total sleep time.

Begin your recovery from sleep issues caused by ADHD.

Use internet treatment to acquire the resources you require.

Think about counseling

A helpful treatment for all symptoms of ADHD, including trouble getting up, is therapy. You might be able to better regulate your sleep cycle, establish reliable routines, and wake up more readily by making changes to your thought and behavior patterns with the assistance of a therapist.

However, it could be difficult to leave the house and make the journey to the therapist’s office if you have sleep issues associated to ADHD. You can see a certified therapist from the comfort of your home with online therapy. For some with ADHD, this can make it a more convenient choice than in-person therapy.