ADHD and Sleep: Why It’s So Hard to Rest—and What You Can Do
You’re exhausted but can’t fall asleep. Or maybe you do sleep—but it feels like your brain never really shut off.
Sound familiar? You might find yourself wide awake at 1 a.m., scrolling your phone, promising that tomorrow will be the night you get to bed earlier… again.
If you have ADHD, this cycle might feel all too familiar. Sleep struggles are extremely common in both children and adults with ADHD. In fact, studies suggest that up to 75% of people with ADHD experience chronic sleep issues (CHADD.org; Journal of Clinical Psychiatry).
Sleep difficulties aren’t just a side effect of ADHD—they’re often deeply intertwined with how the ADHD brain functions. The good news? Once you understand the link, you can start taking small, manageable steps toward better rest.
How ADHD Affects Sleep
While everyone has the occasional restless night, ADHD-related sleep issues tend to be more persistent and harder to manage. Here are a few ways ADHD may interfere with sleep:
Delayed Sleep Phase: Difficulty falling asleep until very late at night.
Racing Thoughts: Trouble mentally “powering down” at bedtime.
Sensitivity to Stimulation: Light, noise, or textures can feel more disruptive.
Hyperfocus: Losing track of time while absorbed in tasks or screens.
Coexisting Mood Disorders: Anxiety or depression can further affect sleep patterns.
Is ADHD Disrupting Your Sleep?
If you live with ADHD, some of these sleep patterns may sound all too familiar:
Difficulty winding down at night
Morning grogginess or brain fog
Inconsistent sleep and wake times
Heavy reliance on caffeine or screen time
Nighttime movement issues (e.g., restless legs, sleepwalking)
Why Sleep Matters So Much with ADHD
Poor sleep doesn’t just leave you tired—it can magnify ADHD symptoms:
Inattention and forgetfulness
Irritability and emotional reactivity
Impulsivity and low frustration tolerance
Low energy and motivation
Improving your sleep isn’t just about feeling more rested—it’s about supporting your brain and your daily functioning.
Tips for Better Sleep with ADHD
There’s no one-size-fits-all fix, but these strategies can help:
1. Create a Predictable Bedtime Routine
Establish nightly rituals—like dimming lights, brushing teeth, or reading—to cue your brain that it’s time to relax.
2. Limit Screens Before Bed
Blue light from phones or tablets can delay melatonin production. Try a digital curfew 30–60 minutes before bedtime.
3. Use Timers or Reminders
Set alarms or visual cues if you tend to hyperfocus past bedtime.
4. Make Your Sleep Space ADHD-Friendly
Try blackout curtains, white noise, weighted blankets, or earplugs to reduce sensory distractions.
5. Be Mindful of Stimulants
Talk to your doctor about the timing of caffeine or ADHD medications if they’re affecting your ability to fall asleep.
6. Get Moving
Daily movement helps regulate your body clock and reduce excess energy.
How Therapy Can Help with ADHD and Sleep
Therapy offers powerful tools for building better sleep habits and managing ADHD symptoms. A licensed therapist can help you:
Create routines and structure that support rest
Address coexisting anxiety, depression, or overwhelm
Learn emotional regulation skills like mindfulness
Set realistic goals and stick to them
Let go of sleep shame and self-blame
Ready to Get the Rest You Deserve?
Struggling with ADHD and sleep can feel like a never-ending loop—but you don’t have to navigate it alone. Therapy can help you build healthier habits and feel more in control. I offer in-person sessions in Los Angeles and telehealth throughout California. Reach out to get started.
