The reduced intensity of sunlight and the shorter days at the end of the year impacts the energy levels of quite a few people. But individuals with ADHD are already naturally sensitive to influences on their mood and certainly their sleep.
In this blog you will read more about the links between ADHD, sleep problems, winter depression and the influence of light on this. Light therapy can be a good tool for many ADHD sufferers. I also give you practical tips to improve your sleep and mood and support your well-being, especially in the dark season.
Sleep problems in ADHD
The majority of adults and children with ADHD (70%-80%) experience sleep problems. The type of sleep issues that are common is that there is a delayed sleep phase. That is, the sleep hormone melatonin begins to rise later than average, with the result that the time of falling asleep is also later. As a result, many ADHD individuals will be characterized as night owls.
Other sleep disorders also occur, resulting in poorer sleep quality. This is a major cause of fatigue and ADHD characteristics, affecting daytime functioning.
Sleep problems are not only a problem for now, but possibly for the future as well. Because this chronic lack of sleep is associated with various physical conditions such as obesity, diabetes, high blood pressure, cardiovascular disease and cancer.
Seasonal affective disorder and ADHD
Light (intensity) and day length affect mood disorders such as depression and circadian rhythms. The influence of the seasons is also apparent in adults and children with ADHD.
In one study, children between the ages of 6 and12 show fewer symptoms of ADHD in summer, compared with winter. And in adults with ADHD, winter depression is more common. In Dutch society, seasonal affective disorder (SAD) occurs in 3% of people. Among adults with ADHD, this percentage is much higher at 27%, and among those who struggle with bipolar disorder or have (had) major depression, this number rises quite a bit higher.
Because adults with ADHD often struggle with both depression and sleep disorders, researchers became interested in examining the effect of light on these and other ADHD symptoms.
Light therapy for adults with ADHD
Light therapy is the use of visible light to positively affect your well-being. This can be done by going outside, but if this is not enough, you can use a daylight lamp with bright white light of 10,000 lux or light therapy glasses, such as the AYOlite which uses blue light with a light intensity of 135 lux.
Light therapy is a tool to reset the biological clock. Research shows that in adults with ADHD, this is at the core of advancing sleep, alleviating seasonal affective disorder and reducing ADHD symptoms.
Doing a session of light therapy in the morning shortly after waking up stops the production of melatonin. The hormones cortisol and serotonin, which make you awake and alert, rise at that time.
As a result of light therapy in the morning, melatonin levels will start to rise earlier in the evening. Advancing melatonin production ensures that falling asleep also comes earlier. This is the most important point to alleviate symptoms of ADHD.
In addition to improving the circadian rhythm, light therapy has a beneficial effect on your mood and symptoms of seasonal affective disorder. In people without ADHD, this has been extensively studied and as a result of the positive outcomes a standard treatment for winter depression. In a small scientific study, light therapy was also investigated in people with ADHD. Light therapy in the morning was associated with a clear decrease in symptoms of ADHD.
Tips for light therapy
I'd like to share some helpful advice with you if you want to start light therapy for ADHD.
Always discuss light therapy with your health care provider, especially if you have bipolar disorder or eye disease in addition to ADHD.
Learn about the benefits and drawbacks of a daylight lamp and light therapy glasses before buying a device. Both are effective, but the application is different. If you choose a daylight lamp, look carefully at the manual beforehand. A lamp should emit 10,000 lux. Also check at what distance this light intensity is measured, what the recommended distance between the lamp and your face should be and the duration of the treatment.
Do a session of light therapy shortly after getting up each morning. A set time for getting up and light therapy is best.
People with ADHD can be extra sensitive to stimuli, including light therapy. Build up light therapy slowly to avoid startup symptoms such as mild headaches or nausea. It is possible that light glasses will cause fewer symptoms than the bright light lamp.
Then some additional tips to improve your sleep and mood.
Research what lifestyle factors make it harder for you to fall asleep. For example, exercising late or using screens in the evening.
Also consider eating late or using caffeine or alcohol. Read more in the blog “Eating, drinking and (not) sleeping".
A dark bedroom is important for a good night's sleep. In the blog “Sleeping in darkness” you can find more information on this. Also consider your use of light in the hours before bedtime. Bright, white light from the ceiling is a signal for the body to stay awake. A warm light color from floor lamps lower down can support melatonin production.
Be consistent in supporting your biological clock through light therapy and good sleep hygiene, such as set times to go to bed and get up, sleeping in the dark, not eating and drinking (alcohol/caffeine) too late at night. These are the important signals for your internal clock. Another important zeitgeber is the timing of your meals. Keep set times for this as well. Applying or stopping these lifestyle measures irregularly can shift the sleep phase back to later.
Consider melatonin supplement in addition to light therapy for chronic sleep problems in ADHD.
Buying light glasses
The AYOlite light therapy glasses are now for sale at Word and Well-being. Interested? Click below to go to the webshop.
Do you still have questions about light therapy? Or would you like a free no obligation personal consultation? Feel free to contact me at info@woordenwelzijn.nl. I am happy to help you.
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