Attention Deficit Hyperactivity Disorder (ADHD) affects a large number of people in France. Among them, more than half experience sleep-related difficulties. If you're part of this majority, you're probably wondering how to improve the quality of your nights. This article explores the link between ADHD and sleep disorders, while offering solutions for better rest.
ADHD affects 5.9% of children and adolescents under the age of 18, as well as 2.8% of adults . It is estimated that approximately 75% of people with ADHD also suffer from sleep disorders. In this article, we will share several solutions to overcome sleep disorders.
1. Sleep disorders associated with ADHD
People with ADHD often experience various sleep problems that can disrupt their well-being. These disorders include insomnia, characterized by difficulty falling asleep or staying asleep. Delayed sleep phase disorder (DSPD) is also common, leading to delayed bedtimes. Sleep apnea, which manifests as interruptions in breathing during the night, is more common in adults with ADHD. Additionally, restless legs syndrome (RLS) causes uncomfortable sensations in the legs, leading to frequent movements during the night. Finally, excessive daytime sleepiness is a direct consequence of poor-quality sleep. Here are the most common disorders:
Insomnia
People with ADHD often have difficulty falling or staying asleep. Mental hyperactivity, a constant need for stimulation, or intrusive thoughts can prevent the brain from relaxing before bedtime. They may spend a lot of time mulling over their thoughts, which delays falling asleep and disrupts sleep quality.
Delayed sleep phase
Many people with ADHD experience a shift in their body clock, also called a "delayed sleep phase." This means they tend to fall asleep much later than the average person and have trouble getting up in the morning. This shift can exacerbate sleep problems, especially if they have to stick to a strict schedule for work or school.
Sleep apnea
Sleep apnea, characterized by pauses in breathing during the night, is more common in adults with ADHD. These repeated interruptions in breathing reduce oxygenation to the brain and disrupt sleep continuity, leading to severe fatigue and difficulty concentrating during the day.
Restless Legs Syndrome (RLS)
RLS is a sensorimotor disorder often seen in people with ADHD. It manifests as an irresistible urge to move the legs, especially at night, which disrupts sleep. This can lead to frequent awakenings and make it difficult to stay asleep.
Excessive daytime sleepiness
Because of these nighttime disturbances, many people with ADHD experience excessive daytime sleepiness. They often feel tired, have difficulty staying focused, and may want to take naps to compensate for their lack of restorative sleep.
Attention deficit disorder
Attention deficit hyperactivity disorder (ADHD) is a neurological condition that not only affects concentration and impulsivity, but also has a significant impact on sleep. People with ADHD often have difficulty focusing on a task or maintaining their attention for extended periods of time, which can make them restless and distracted. This mental and physical restlessness often carries over into bedtime, making it difficult to fall asleep and disrupting sleep. Therefore, the link between ADHD and sleep disorders is strong, and it is essential to implement specific strategies to improve the quality of rest in those affected.
Impulsivity
Impulsivity, a common symptom of ADHD, can be exacerbated by lack of sleep. When people with ADHD don't get enough sleep, they often become more irritable and reactive. Lack of rest impairs their ability to regulate their emotions and manage their impulsiveness, which can lead to increased restlessness and difficulty concentrating during the day.
2. Tips to improve sleep
Looking to improve the quality of your nights' sleep and wake up feeling rested and revitalized? Discover our simple, practical tips for optimizing your sleep. Whether you're having trouble falling asleep or simply want to sleep better, these tips will help you create the perfect sleep environment and adopt habits that promote peaceful, restful nights.
Establish a regular sleep routine
Creating a strict sleep routine can greatly improve the quality of your sleep. Try to go to bed and wake up at consistent times each day, even on weekends. Establishing a calming ritual before bed, such as reading a book or listening to soft music, can also help signal to your body that it's time to wind down.
Relaxation practices
Relaxation practices are valuable tools to calm the mind and prepare the body for sleep, especially for people with ADHD. Guided meditation (you can find examples of podcasts you can listen to attached ) is a great way to calm mental agitation by listening to a soothing voice guide you through breathing or visualization exercises. The 4-7-8 breathing technique , which involves inhaling for 4 seconds, holding your breath for 7 seconds, then exhaling slowly for 8 seconds, helps slow the heart rate and relax the nervous system. Progressive muscle relaxation (PMR ) , (you can find an article explaining the technique for relaxing attached ) this technique also helps release accumulated tension. For those who prefer gentle movements, relaxing yoga postures, such as child's pose, promote deep breathing and physical relaxation, you can practice Yoga at home as well as in a gym; for a session at your home, here are different YouTube videos. Finally, a warm bath enhanced with a few drops of lavender or chamomile essential oils can be a soothing ritual before bed, helping to relax muscles and calm the mind. These practices, simple to incorporate into a nighttime routine, are effective in promoting a more peaceful and restful sleep.
Optimizing the Sleep Environment: The Importance of Choosing the Right Mattress
To ensure good quality sleep, it's essential to create an environment conducive to rest. A key element of this environment is the mattress you sleep on. At alba Matelas , we understand the importance of proper support and personalized comfort to improve your nights. Discover how our mattresses can transform your sleep.
Discover our Alba mattresses
Our mattresses are available in a variety of configurations, each offering a different firmness level to suit your preferences. Whether you prefer a firmer mattress for maximum support or a softer model for enveloping comfort, Alba Mattress has the perfect solution for you.
To help improve your sleep quality, explore our range of alba mattresses. Designed to provide the best support and comfort you need, our mattresses are the perfect choice to transform your sleep experience. It's easy to do so; we'll guide you through choosing the best mattress for you:
Which mattress is right for you? With Alba Mattress, give yourself the restful sleep you deserve!
Create an environment conducive to sleep
Besides the mattress, your bedroom environment also plays a crucial role in the quality of your sleep. For optimal rest, make sure your bedroom is:
- Dark : Use blackout curtains or a sleep mask to block outside light.
- Quiet : Minimize noise by using earplugs or a white noise machine if necessary.
- Cool : Maintain a comfortable temperature in the room by using a fan or air conditioner if necessary.
Limit exposure to screens
The blue light emitted by phone, tablet, and computer screens can delay the production of melatonin, the sleep hormone. Try to avoid screens at least an hour before bed to allow your body to naturally prepare for sleep.
Integrate physical exercise
Regular exercise is a key element in promoting quality sleep. It helps reduce stress, improves mood, and promotes better regulation of the sleep-wake cycle. However, to maximize the sleep-promoting benefits of exercise, it's crucial to do it at the right time and choose the right activities. Find out how to incorporate exercise into your daily routine to optimize your sleep.
Morning Exercise: A Boost for the Day
Exercising in the morning can be particularly beneficial for improving the quality of your sleep. Activities like running, cycling, or an outdoor yoga session can not only wake up your body but also stabilize your biological clock. For example:
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Running : A 30-minute morning run stimulates circulation and helps wake you up. It can also mentally prepare you for the day.
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Yoga session : Practicing yoga poses like downward dog or child's pose in the morning can stretch your muscles and improve your flexibility while giving you a sense of calm.
Afternoon Exercise: Ideal Preparation for Night
Afternoon exercise can also contribute to better sleep, as long as it's completed several hours before bedtime. Activities like swimming, tennis, or strength training can be incorporated into your routine. Here are some examples:
- Swimming : A late afternoon swimming session is excellent for strengthening the heart and muscles while reducing stress levels.
- Strength Training : Moderate strength training in the early evening can help you release tension accumulated during the day, preparing your body for a restful night.
Avoid in the evening: Caution is advised
It's important to avoid strenuous exercise just before bedtime, as it can increase your energy levels and make it harder to fall asleep. For example:
- HIIT Training : High-intensity workouts can raise your heart rate and make you more alert, which can make it harder to fall asleep if done too close to bedtime.
- Competitive sports : Competitive activities, such as evening football or basketball games, can also increase arousal and make it harder to fall asleep.
Incorporating exercise into your daily routine is a great way to improve the quality of your sleep. By opting for activities in the morning or afternoon and avoiding intense exercise in the evening, you maximize the benefits of exercise while promoting restful sleep. Adopt these tips to optimize your overall well-being and enjoy more peaceful nights.
Consult a health professional
If you're experiencing persistent sleep difficulties despite practicing good sleep practices, it may be helpful to consult a healthcare professional. A professional can assess your symptoms, identify any underlying issues, and offer tailored solutions. Personalized medical monitoring is often essential for obtaining an accurate diagnosis and developing an effective treatment plan to improve your sleep quality.
3.Why choose our 100% natural latex mattresses from Alba Mattress for ADHD?
For people with ADHD, a quality mattress is crucial to improving sleep quality and promoting restful rest. Alba Matelas' 100% natural latex mattresses offer an ideal solution to meet these specific needs.
Natural latex is renowned for its exceptional comfort and support properties. It offers a balanced firmness that helps maintain optimal spinal alignment, reducing pressure points that can lead to frequent awakenings. We offer two remarkable models: the Original mattress and the Pearl mattress. The Original mattress is perfect for those looking for an ideal balance between firmness and softness. It provides even support while contouring to the body, helping to reduce pressure points and promote good posture during sleep. Its natural latex design also ensures effective temperature regulation, creating a comfortable and cool sleeping environment.
On the other hand, the Pearl mattress is designed to offer even more personalized comfort thanks to its innovative structure. It combines natural latex with specific support zones that meet the individual needs of each sleeper. This model is particularly recommended for those who need additional support in certain areas of the body, while benefiting from the hypoallergenic and breathable properties of natural latex.
Additionally, natural latex is hypoallergenic and dust mite resistant, making it a perfect choice for those with allergies or sensitivities, often exacerbated by poor sleep. Its ability to regulate temperature also helps create a cool, comfortable sleeping environment, essential for avoiding restless nights. Finally, the resilience of natural latex ensures exceptional durability, providing consistent support over time, which is especially important for those with specific sleep needs related to ADHD. By choosing our 100% natural latex mattresses, you are investing in optimal comfort and better sleep quality, tailored to the unique challenges of ADHD.
