The sleep-ADHD-perimenopause cycle: How lack of sleep impacts your mental and physical health
Sleep is vital for everyone, but its role in mental and physical well-being becomes even more crucial when you’re navigating ADHD or perimenopause. Poor sleep doesn’t just make you tired—it can deeply impact your executive functions, emotional regulation, and even your ability to manage day-to-day tasks. For those with ADHD, this effect is magnified, and when perimenopause is thrown into the mix, the challenges can feel overwhelming. Let’s unpack why sleep is so important, how ADHD and perimenopause make it worse, and, crucially, what you can do about it.
The importance of sleep for mental and physical health
Sleep is restorative. It’s the time when your body heals, your brain processes information, and your emotional state recalibrates. Without it, you may notice:
Impaired memory and concentration
Difficulty managing emotions
Increased anxiety and irritability
Lowered immune response
A heightened risk of physical conditions such as heart disease, diabetes, and obesity
For people with ADHD, sleep deprivation can intensify the struggles they already face, particularly with executive functions like planning, prioritisation, and impulse control.
Why sleep is even more crucial for people with ADHD
ADHD brains are wired differently. The regulation of dopamine and other neurotransmitters plays a huge role in why people with ADHD often have difficulty winding down at night. This can lead to:
Trouble falling asleep (known as "sleep onset insomnia")
Waking up frequently during the night
Non-restorative sleep, where you wake up feeling as tired as when you went to bed
When sleep is disrupted, it creates a vicious cycle. Poor sleep worsens ADHD symptoms such as impulsivity, forgetfulness, and emotional dysregulation, which can make it even harder to establish healthy routines or focus on managing ADHD effectively.
The perimenopause factor: a double whammy
Now layer in perimenopause. As hormone levels fluctuate—particularly oestrogen and progesterone—your ability to get quality sleep can plummet. Common symptoms during perimenopause include:
Night sweats
Hot flashes
Anxiety or low mood
Disrupted sleep patterns
These hormonal changes can exacerbate ADHD symptoms, leading to increased forgetfulness, emotional sensitivity, and even more difficulty managing sleep. The overlap of perimenopause and ADHD creates a perfect storm, leaving you feeling depleted and overwhelmed.
Signs that lack of sleep is affecting you
If you’re unsure whether your sleep habits are impacting your ADHD or perimenopause symptoms, look out for these signs:
Increased irritability and mood swings
Forgetfulness and difficulty concentrating
Struggling to stick to plans or routines
Physical fatigue, but still feeling wired at bedtime
Worsening of anxiety or low mood
What you can do about it
The good news is that there are ways to manage sleep difficulties and their effects on ADHD and perimenopause:
Create a consistent sleep routine:
Go to bed and wake up at the same time every day.
Avoid screens at least an hour before bedtime.
Develop a calming wind-down routine, such as reading or gentle stretches.
Optimise your environment:
Keep your bedroom cool and dark.
Invest in breathable bedding to reduce discomfort from night sweats.
Use white noise or earplugs if external noise is an issue.
Consider hormonal support:
Speak to your GP about hormone replacement therapy (HRT) if you’re in perimenopause. HRT can help stabilise hormonal fluctuations, improving sleep and reducing symptoms like hot flashes.
Support your ADHD brain:
Use tools like guided meditations or apps designed to help people with ADHD relax and fall asleep.
Keep a notebook by your bed to jot down racing thoughts.
Diet and exercise:
Avoid caffeine or heavy meals close to bedtime.
Include regular exercise in your day, but avoid high-intensity workouts in the evening.
Seek professional help:
ADHD coaching can help you establish strategies for better sleep and managing symptoms.
Consider therapy for managing stress or anxiety around sleep and life transitions.
For people with ADHD, the impact of poor sleep extends far beyond feeling tired. It affects every aspect of life, from memory and focus to mood and physical health. When you add perimenopause to the equation, the effects can be even more pronounced, but recognising the connection between sleep, ADHD, and hormonal changes is the first step in breaking the cycle.
By understanding your body’s unique needs, seeking support, and making small, intentional changes, you can regain control and improve both your sleep and quality of life. Remember, prioritising rest isn’t a luxury—it’s a necessity for thriving with ADHD and navigating perimenopause.
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