Why people with ADHD “delay” their bedtime, according to a neurodiversity coach

A neurodivergence trainer went viral on TikTok with an explanation of why people with ADHD often delay going to bed.

Despite feeling tired after a long day, Kelly Banks, 40, points out that some people with attention deficit hyperactivity disorder may “avoid sleep.”

The “revenge for delaying sleep” video, which has been viewed by over 521,000 people, has resonated with thousands of people. Banks spoke exclusively from Austin, Texas Newsweek about how it can affect everyday life and presented the most important tips that will help people affected by this problem wind down in the evening.

In the September 13 clip, she explained that people with ADHD stay up late to make time for themselves because their day seems too “chaotic, overwhelming or demanding.”

“After a day full of distractions or pressure, many people with ADHD crave control, so delaying sleep is a way to push away all the demands and tasks,” she said, adding, “so that instead of winding down, they continue to engage in activities that feel good in the moment.” , even if they pay for it the next day.

Banks said Newsweek: “Sleep delay can significantly exacerbate common ADHD problems, such as impaired concentration, increased impulsivity, emotional dysregulation, and decreased ability to manage time effectively.

“A disrupted sleep schedule can also increase brain fog and hyperactivity (both internal and external), making it difficult to stick to a routine and complete daily tasks.”

According to a 2022 national parent survey, approximately 7 million American children ages 3 to 17 have ever been diagnosed with ADHD. However, for some adults, the disease may never be diagnosed.

Symptoms – such as fidgeting, disorganization and trouble concentrating, to name a few – can lead to challenges in a variety of areas, including work, home life and relationships. In adults, these symptoms may present differently, with hyperactivity manifesting as intense anxiety. As the responsibilities of adulthood increase, symptoms may also become more pronounced.

So far, the film has generated a lot of interest – much from viewers who watched it in the early morning hours.

A common topic seems to be statements from people who feel as if they were “triggered” while watching at, say, 4 a.m. Other comments explain the reason why people don’t go to bed earlier.

“This is the only time I can just sit without fear of being disturbed,” said one user, while another shared the solution: “Unfortunately, the only way to avoid this is to work a maximum of 4 hours a day and have the rest of the day to yourself.” .

10 tips to relax before bed

Banks shared the following tips for people who have difficulty switching off before bed.

1. “Permission to exit” alarm.: Set an alarm an hour before bed to remind you to take a break from activities and wind down.
2. Body-based grounding rituals: Engage in body-calming activities, such as alternating hot and cold showers, gradual muscle relaxation, or gentle yoga exercises.
3. YouTube videos with guided visualization: Listen to visualizations that guide you through calming images before bed. People with ADHD are often highly imaginative, so visualizations can be more effective than trying to “clear your mind.”
4. Brain dump: Spend a few minutes before bed letting go of your thoughts, worries, worries and feelings. Let it be a stream of consciousness. Don’t edit or re-read it.
5. Touch comfort zone: Use textured blankets, pillows or fidget toys to engage your sense of touch for relaxation.
6. Make your bed and surroundings more attractive: If possible, invest in really beautiful and comfortable bedding that you will love. Use many lamps that will allow you to change the atmosphere of the space and naturally stimulate the production of melatonin. I love salt lamps for this!
7. Breathable bookends: While lying in bed, use a simple 4-7-8 breathing pattern (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) to encourage sleep.
8. “Screen replacement” for bedtime: Replace screens with physical books or audio content at least an hour before bed.
9. Tactile breathing patterns: Try breathing exercises that involve tracing a pattern on your hand, focusing on the sensation.
10. Mindfulness in the moonlight: If possible, sit or stand by an open window and look at the moon or stars for a few minutes.

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