For most individuals with ADHD (Attention-Deficit/Hyperactivity Disorder), night is a time to run uphill rather than a time to unwind. The body is tired, but the brain is alert, buzzing along on a whirlwind of ideas, reminders, recollections, and worries. The very fuel of restfulness to bring about clarity and peace is constantly lost. But why is ADHD so persistently interrupting night time sleep? And more to the point, what is to be done about it?
The ADHD–Sleep Relationship: More Than Just Restless
ADHD is so much more than mere overactive restlessness or inattention. It is a neurodevelopmental disorder characterised by an imbalance in brain control over attention, emotions, impulsivity – and even over sleep-wake cycles. Several studies conducted over the years show that between 25% to 55% of individuals with ADHD continually experience sleeping problems.
But, it is interesting to note that sleep disturbance is both a symptom and a cause of ADHD-like behaviours. A bad night of sleep can aggravate inattention, moods, and emotional control and mimic the manifestations of ADHD – or make them even stronger if already in place.
Why ADHD and Sleep Don’t Always Mix
ADHD isn’t just about attention or hyperactivity – it’s about regulation. That includes regulating thoughts, impulses, energy levels… and yes, even sleep cycles. Research has shown that adults with ADHD often experience:
- Delayed Sleep Phase Syndrome (DSPS): The body’s internal clock shifts later, making you feel more alert at night and sleepy in the morning.
- Increased mental hyperactivity: Even at rest, the ADHD brain can feel like it’s stuck in fifth gear.
- Low dopamine levels: Dopamine plays a role in sleep regulation, and ADHD is linked to lower dopamine activity.
Together, these factors can make bedtime feel like a battle.
Common ADHD-Related Sleep Issues Include:
- Difficulty falling asleep (extended time to fall asleep)
- Night-time restlessness and excessive night-time awakenings
- Resistance to bedtime routines
- Morning struggle to wake up
- Excessive daytime sleepiness
- Sleep-disordered breathing (e.g., obstructive sleep apnoea)
- Restless legs syndrome and periodic limb movements
What Is to Be Done? Evidence-Based, Proactive Solutions
Let’s face it – there isn’t a one-size-fits-all answer to sleeping with ADHD. But these effective strategies, derived from science and everyday experience, can calm the ADHD brain and facilitate restful sleep.
- Prioritise a Sleep Routine (But Keep it Flexible)
Strict bedtime routines may not always work for ADHD brains. Establish a realistic and soothing routine to signal to the body to relax and slow down. This can include:
- A warm shower
- Reading (ideally fiction, but not stimulating stuff)
- Listening to calming music or white noise
- Deep breathing
- Trial Behavioural Sleep Interventions
There is evidence to suggest that behavioural therapy for sleep issues is extremely effective. Some examples include stimulus control, cognitive behavioural therapy for insomnia (CBT-I), or light therapy for a circadian rhythm issue.
- Assess for Underlying Sleep Disorders
These conditions have to be ruled out—namely, obstructive sleep apnoea, restless legs syndrome, or delayed sleep phase syndrome – all of them more likely to occur in individuals with ADHD.
- Time Medications Strategically
If medication is prescribed for ADHD, discuss timing and dosage with your doctor. Changing when or what type of medication is taken may help reduce disturbance to sleep.
- Make Use of Environmental Cues
Your bedroom is for relaxing in:
- Turning out the lights one hour before bedtime
- A refreshing, serene room
- Weighted blankets (which are soothing to certain adults with ADHD)
- No screens at least 30 minutes before bed
- Manage Mental Overload
Writing down one’s ideas or tomorrow’s to-do list in the evening is a means of clearing one’s head. There are sleep meditations in apps like Calm or Headspace specifically aimed at racing minds.
Looking to the Future: A Whole-Person Approach
Managing sleep in ADHD is more than a matter of sleep hygiene—more about understanding the interconnected systems at play. Mood, medication, comorbidities, environment, and routine are all important factors. It is for this reason that it is advised by leading experts to assess sleep pre-treatment and review it on a regular basis in conjunction with a more overall management plan.
The Goal Is Not to Sleep Earlier. It Is to Wake Refreshed.
To greet the day with greater vigour, less disorientation, and fewer crashes.
Sleep Is a Skill – And It Can Be Learned
Sleeping should be something you can do naturally. But for a decent number of adults with ADHD, it takes work, experimentation, and copious self-compassion. You are not a failure—you’re a learner. And in learning to sleep more healthily, you’re investing in a gift of a less frantic, less blurry life.
#BeTheForce
If you’re an adult living with ADHD, chances are your mind is constantly juggling a thousand tabs—emails, reminders, missed appointments, forgotten tasks. Your brain feels like a web browser that never quite shuts down.
Many individuals with ADHD also contend with anxiety, which can profoundly impact their everyday activities. Anxiety symptoms often include an elevated heart rate, rapid breathing, and increased muscle tension. However, there are straightforward and effective methods to mitigate these effects, such as breathing exercises, which can be particularly beneficial for those with ADHD.
