How To Manage ADHD Difficulty Waking Up In The Morning
When you’re living with ADHD, difficulty waking up in the morning can be a common challenge. This may be due to a range of factors, from medication side effects to underlying sleep disorders, which can be common for people with ADHD. Alongside professional treatment, several strategies may make it easier to wake up in the morning if you have ADHD, from adjusting your eating habits to exercise, therapy, and more.
An introduction to sleep disorders
A sleep disorder can be defined as a condition that causes problems falling asleep, waking up, or getting healthy sleep. Because getting enough quality sleep usually plays an important role in physical and mental health, sleep disorders can negatively impact daily life in various ways.
Some common types of sleep disorders can include the following:
- Delayed sleep phase syndrome: Delayed sleep phase syndrome is usually classified as a type of circadian rhythm sleep disorder. It may disrupt your circadian rhythm or your body’s “internal clock,” potentially causing a longer-than-average delay in going to bed.
- Sleep-disordered breathing: Sleep-disordered breathing can be considered a category of sleep disorders that typically make it harder to breathe during sleep. The most common type tends to be obstructive sleep apnea, in which your airway becomes partially blocked. This can lead to pauses in breathing that result in waking up throughout the night.
- Insomnia: When you regularly have problems falling or staying asleep, this is generally known as insomnia.
- Restless legs syndrome: Restless legs syndrome usually causes an overwhelming urge to move your legs, especially when you’re sitting or lying down. It tends to be more severe at night, and it can often be uncomfortable enough to cause sleep disturbances.
Other examples of sleep disorders can include narcolepsy (excessive sleepiness during the day), bruxism (clenching or grinding your teeth at night), sleepwalking, and sleep paralysis.
Sleep problems and ADHD: Is there a connection?
Also known as attention-deficit/hyperactivity disorder, ADHD is a condition that can make it hard to make plans, follow directions, stay focused, and more. There are two main types of ADHD symptoms: inattentive and hyperactive-impulsive.
Symptoms of inattentiveness may include things like forgetfulness, concentration issues, and challenges with motivation. In contrast, hyperactivity and impulsivity may make it hard to sit still, control urges, and think before acting or speaking.
Sleep disorders may be common in people with ADHD. Research has found that ADHD frequently co-occurs with restless legs syndrome, obstructive sleep apnea, and circadian rhythm sleep disorders.
The reason for this connection is not completely clear, but there are a few possibilities. Because people with ADHD often struggle with impulse control and distractibility, it may be harder for them to establish a consistent and healthy bedtime routine. Medication may also play a role. Stimulants, which are commonly used to treat ADHD, can cause higher energy levels and alertness, which may contribute to difficulty falling asleep. No matter the reason, however, struggling to get quality sleep may also make it harder to wake up in the morning.
How to make waking up easier
If trouble waking up is interfering with your daily life, it can be important to consult a medical professional, especially if you notice other distressing symptoms. Your doctor may want you to undergo a sleep study to monitor your brain activity while you sleep and rule out any sleep disorders. They may also prescribe other treatments based on your situation.
That said, if you have ADHD, there are other things you can try that may make it easier to wake up in the morning.
Establish a healthy bedtime routine
Poor sleep hygiene can contribute to poor sleep quality. Setting healthy habits may help you find a more consistent sleep-wake cycle and make it easier to transition into a state of wakefulness. Some examples can include those listed below:
- Going to bed and setting your alarm for the same times each day
- Avoiding screens and bright lights for 30 to 60 minutes before bed
- Sleeping in a cool, dark environment
- Doing relaxing activities before bed, like meditation, restorative yoga, or listening to soft music
- Avoiding naps during the day, especially in the afternoon
- Avoiding using your bed for things other than sleep
Get plenty of exercise
Getting regular physical exercise may boost mood and lower stress levels. This may make it easier to fall and stay asleep. Even if your challenges are with waking up, these changes may help by improving your overall quality of sleep.
Change your eating habits
What you eat and drink—and when—can play a large role in your sleep patterns. Caffeine’s effects can take up to 12 hours to wear off, so consider limiting your caffeine intake or only consuming it early in the day. You may also want to avoid eating for up to two hours before going to bed, as food can disrupt sleep.
Be mindful of medications
Medications for ADHD can make it harder for some people to fall asleep and stay asleep. If you believe this could be the case for you, consider discussing your regimen with your doctor. They may be able to advise you on the best times to take your medication, suggest alternatives, or prescribe supplemental sleep aids.
Avoid snoozing your alarm
While some people may benefit from hitting the snooze button in the morning, it may not be a good idea if you already have trouble waking up. In a series of 2023 studies, researchers analyzed people’s levels of wakefulness and alertness after hitting the snooze button. They found that snoozing the alarm was usually linked to greater morning drowsiness and shorter sleep time overall.
Consider therapy
Therapy can be a useful treatment for all ADHD symptoms, including difficulty waking up. A therapist may be able to help you adjust your thought patterns and behaviors to better manage your sleep schedule, set consistent routines, and wake up more easily in the morning.
That said, if you’re experiencing ADHD-related sleep problems, leaving the house to commute to a therapist’s office may be easier said than done. With online therapy, you can see a licensed therapist from the comfort of your own home. This may make it a more accessible option than in-person therapy for people with ADHD.
Research has found that online therapy may improve symptoms of sleep problems. In a 2019 study, 33 people with symptoms of sleep disorders received either an in-person or internet-based treatment program. Researchers found that both forms of therapy typically led to significant symptom improvements.
Takeaway
People with ADHD often struggle with sleep challenges, such as trouble waking up in the morning. This may be due to medication side effects or ADHD symptoms themselves. However, research has also found a link between ADHD and sleep disorders, which can be seen as conditions that interfere with your ability to get enough healthy sleep. If you have ADHD and you struggle to wake up in the morning, it can be important to consult your doctor to rule out a sleep disorder. In addition, habits like practicing good sleep hygiene and not snoozing your alarm may make it easier to wake up. A therapist can further help you develop healthy sleep habits through online or in-person sessions.
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