ADHD is commonly associated with difficulties in regulating attention, impulsivity, and hyperactivity, but it also has a significant impact on sleep. People with ADHD often experience restlessness, difficulty falling asleep, and frequent awakenings. The holidays only add to these struggles, as the excitement, schedule changes, and sensory overload can exacerbate ADHD symptoms.
1. Heightened Sensory Sensitivity
During the holidays, homes are often decorated with bright lights, loud music, and festive smells. For someone with ADHD, these sensory overloads can be overstimulating, making it difficult to wind down at night. The brain is constantly processing these stimuli, preventing relaxation and making it harder to fall asleep.
2. Disrupted Routines
ADHD thrives on routine. But the holiday season is full of last-minute plans, traveling, and spontaneous gatherings, which disrupt your usual schedule. Without a consistent bedtime, your circadian rhythm can get out of sync, leading to poor sleep quality and difficulty waking up the next day.
3. Racing Thoughts and Anxiety
ADHD is often accompanied by racing thoughts. With the holiday season bringing an onslaught of to-do lists, gift shopping, and social commitments, anxiety can skyrocket. This mental chatter can prevent you from winding down and getting into a restful state before bed.
4. Difficulty Relaxing
People with ADHD frequently have trouble transitioning from high-energy activities to relaxation mode. The holidays, full of events and activities, make this even more challenging. As a result, individuals with ADHD might find it especially difficult to de-stress and ease into sleep after a busy day.
5 Simple Ways to Improve Sleep with ADHD During the Holidays
While ADHD and the holidays can make sleep more difficult, there are several strategies you can implement to improve your sleep hygiene and rest better.
1. Create a Consistent Sleep Schedule
Try to maintain a regular bedtime—even during the holidays. Consistency is key to regulating your circadian rhythm. Go to bed and wake up at the same time every day, even if your schedule is more flexible during the holidays. This will help you fall asleep more easily and wake up feeling more refreshed.
2. Reduce Stimulation Before Bed
Turn down the holiday lights, avoid stimulating activities (like playing video games or watching action-packed movies), and dim the room lighting at least 30 minutes before bed. Limit exposure to screens, including phones and computers, as the blue light emitted can interfere with melatonin production and make it harder to fall asleep.
3. Practice Relaxation Techniques
Before bed, engage in calming activities such as meditation, deep breathing exercises, or gentle stretches. For those with ADHD, mindfulness practices can help calm the mind and reduce the racing thoughts that keep you awake. Apps like Headspace or Calm offer guided meditations specifically designed to aid sleep.
4. Create a Calming Bedtime Environment
Make your bedroom a peaceful sanctuary for sleep. Use calming colors, invest in blackout curtains to block out light, and ensure your room is quiet and cool. You may want to try a white noise machine or earplugs to reduce background noise. A clutter-free environment can also help reduce distractions, allowing your brain to focus on rest.
5. Watch Your Diet and Caffeine Intake
During the holiday season, it can be tempting to indulge in caffeine-heavy drinks and sugary treats. However, consuming these in the late afternoon or evening can interfere with sleep. Try to avoid caffeine, chocolate, and sugary snacks at least 4-6 hours before bedtime. Opt for relaxing, non-caffeinated teas like chamomile or peppermint instead.
Bonus Tips: Stay Active, Stay Healthy
Physical activity can help manage ADHD symptoms and improve sleep. Engage in daily movement—even a 20-minute walk during the day—to help release pent-up energy and reduce stress. However, avoid strenuous exercise right before bed as it could make it harder to relax.
Final Thoughts: Managing ADHD and Sleep During the Holidays
The holiday season doesn’t have to mean sleepless nights and stress. By incorporating these strategies into your routine, you can improve your sleep hygiene and manage the unique challenges of ADHD during the holidays. Remember to prioritize your mental and physical health, and don’t hesitate to ask for support if needed. With some planning and consistency, you can enjoy restful nights and wake up refreshed, ready to embrace the holiday season.
