Lack of Sleep and ADHD
It is a familiar phrase: Get a good night’s sleep and you’ll feel better in the morning. When we get enough sleep we feel refreshed. We feel ready to face the new day. Our moods are happier. We perform better during the day. Our wits are sharper. We are healthier. We even look better! Sleep, or lack of good quality sleep, is often an issue for those with ADHD.
Helene A. Emsellem, MD, Director for The Center for Sleep & Wake Disorders in Chevy Chase, Maryland and author of Snooze…or Lose! Ten ‘No-War’ Ways to Improve Your Teen’s Sleep Habits, explains that sleep serves a major restorative purpose both physically and mentally.
The best quality sleep is continuous and uninterrupted. According to the National Sleep Foundation, “if sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.”
Sleep experts typically recommend an average of 7 to 9 hours of sleep per night for adults, though the times may vary depending on the individual. There are certainly people who can function well on fewer hours and there are those who require more hours of sleep.
The National Sleep Foundation (NSF) notes that sleep requirements vary over the life cycle. “Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same,” according to the NSF.
“During REM sleep we take the information that we have gathered during the day and lay down new memories and all of the interconnections that we need for quick recall,” says Dr. Emsellem. “Thus, learning and restoration of our psyches takes place during sleep, particularly REM, allowing us to awaken in a good mood, with creative ideas, novel solutions to problems and ready to take on the challenges of the new day.”
What Happens If We Don’t Get Enough Sleep?
According to Dr. Emsellem insufficient sleep results in:
- Irritability and edginess
- Physical tiredness
- Mental slowness and depressed mood
- Slowed visual, auditory, sensory and motor reaction times
- Impaired learning of information that we were exposed to on the previous day (A good night’s sleep is associated with improved performance on cognitive tasks and motor skills tests)
Other Physical Consequences to Insufficient Sleep Besides Tiredness
Our immune system does not function optimally when we aren’t getting enough sleep. Dr. Emsellem notes, that “although our immunity to colds, etc. actually is enhanced initially with insufficient sleep, reduced overall immune function is seen with chronic sleep loss, increasing the chance of catching colds, flus, etc. and taking longer to shake them.”
Getting a good night’s sleep helps our bodies regulate the hormones, leptin and ghrelin. Dr. Emsellem explains, “leptins and ghrelins are intracellular hormones involved with metabolism and utilization of the calories that we take in during the day. Interference with their function may result in difficulty with weight control and weight gain.” Ever feel like eating to boost your energy when you are sleep deprived and tired?
Studies have found that insufficient sleep is associated with increased frequency of risk taking behaviors in teens such as smoking, alcohol, drugs.
"Insufficient sleep has also been associated with decreased school performance," says Dr. Emsellem. A National Sleep Foundation survey for sleep awareness week in the spring of 2006 showed that 4 or more electronic devices in a teen’s bedroom (such as TV, internet, cell phone, etc) were associated with insufficient sleep and resulting poor school performance.
Sleep is important at all stages of life. Chronic sleep loss can have a major impact upon the joys of life. It is as important as diet and exercise, so make an effort to include quality sleep into your regular routine. Read Tips for a Good Night's Sleep.
Click on Healthy Sleep Tips to learn more.
Related Video: Natural Remedies for Better Sleep
Sources:
Helene A. Emsellem, MD. “Re: Request for Expert Quotes.” Email to Keath Low. 12 Dec. 07.
National Sleep Foundation. “How Sleep Works.” 2007.
