ADHD and Sleep: Unlocking Restful Nights and Daily Focus

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: July 3rd, 2025 | Estimated Read Time: 8 min

Living with ADHD (Attention Deficit Hyperactivity Disorder) brings unique strengths and challenges, and sleep can sometimes feel like a puzzle. ADHD, as defined in the DSM-5, involves patterns of focus, impulsivity, and hyperactivity that shape daily life. This might mean having bursts of creative energy, needing to multitask, or feeling restless at times. If you often find yourself lying awake at night with your mind buzzing, or waking up still tired, know that you’re not alone. Sleep struggles are common for people with ADHD, but the good news is that there are effective ways to improve your rest and thrive.

Why Does ADHD Affect Sleep?

ADHD impacts how the brain manages attention, emotions, and behaviours, and these same systems play a crucial role in sleep. According to research published in Clinical Psychology Review (2013), dysregulation in these brain systems affects the ability to transition from wakefulness to sleep, contributing to challenges in settling down at night. For example, the prefrontal cortex, which regulates self-control and focus, also helps signal when it’s time to wind down. Dysregulation in this area can make it harder for people with ADHD to transition from wakefulness to sleep, leading to challenges with settling down at night. However, it's important to note that sleep disorders can sometimes mimic or exacerbate ADHD symptoms. Sleep problems like sleep apnea, restless leg syndrome, or insomnia can cause difficulty concentrating, irritability, and impulsivity, which are also hallmark signs of ADHD. These issues overlap because both ADHD and sleep disorders disrupt the brain’s ability to regulate attention, mood, and energy levels. For instance, fragmented sleep from apnea can lead to daytime fatigue and distractibility, closely mimicking ADHD symptoms, as highlighted in a 2018 study in Sleep Medicine Reviews. Understanding the root cause often requires evaluating whether symptoms improve with better sleep habits or specific treatments for underlying sleep conditions. Here’s why sleep can be tricky when dealing with ADHD or related conditions:

1. Racing Thoughts: Many people with ADHD feel like their brain is stuck on fast-forward, especially at night. This can mean replaying conversations, planning the next day, or just random ideas running on repeat, making it hard to relax.
2. Night Owl Tendencies: Some people with ADHD naturally feel more awake at night and struggle to wind down at a typical bedtime. This phenomenon, often linked to delayed sleep phase syndrome (DSPS), causes a mismatch between internal body clocks and societal schedules.
3. Sensitivity to Surroundings: Light, noise, or even the feel of your sheets can keep you awake if you’re extra sensitive to stimulation. Sensory sensitivities often associated with ADHD can heighten awareness of small discomforts, making it hard to fall and stay asleep.
4. Medication Effects: ADHD medications, especially if taken late in the day, can make falling asleep harder. Stimulants like methylphenidate or amphetamines can keep your brain active longer, delaying the natural wind-down process.
5. Other Conditions: Anxiety, depression, or other related conditions can also interfere with sleep. Research published in Journal of Attention Disorders (2017) shows that comorbid conditions such as anxiety and depression are prevalent in people with ADHD, further exacerbating sleep difficulties.

What Happens When Sleep Suffers?

Not getting enough sleep worsens ADHD symptoms like trouble focusing, impulsiveness, and irritability. Sleep deprivation disrupts the brain’s prefrontal cortex, the area responsible for decision-making and self-regulation, making it harder to manage emotions or stay organized. Studies, such as one published in Sleep Medicine Reviews (2017), show that lack of sleep significantly impairs working memory, which is already a challenge for many with ADHD. For example, a 2017 study published in the journal Sleep Medicine Reviews found that sleep deprivation significantly affects cognitive functions, including memory retention and attention span, both of which are critical for managing ADHD symptoms. This makes remembering tasks, following through on plans, or even recalling simple details much harder.

Emotionally, poor sleep increases stress hormones like cortisol, which can lead to more mood swings and heightened frustration. This connection was detailed in a 2015 study in Psychoneuroendocrinology. Relationships might feel the strain as it becomes tougher to communicate effectively or control irritability. Physically, inadequate sleep weakens the immune system, leaving you more susceptible to illnesses, and raises risks of conditions like hypertension and heart disease.

For individuals with ADHD, creativity and problem-solving, often strengths, can feel dulled after sleepless nights. This compounds the feeling of being stuck, as exhaustion saps energy needed to tackle daily challenges. The result? A tough cycle where poor sleep amplifies ADHD struggles, making each day feel a little harder to navigate.

Tips to Improve Sleep

Getting better sleep isn’t about perfection; it’s about finding what works for you. Here are some ideas to try:

Stick to a Routine:

Go to bed and wake up at the same time every day, even on weekends. This helps your body learn when it’s time to sleep. A predictable routine can train your brain to associate certain times with rest.

Cut Back on Screens:

Turn off phones, tablets, and computers at least an hour before bed. The blue light can trick your brain into staying awake. Using blue light filters or nighttime modes on devices can also help reduce the impact.

Relax Before Bed:

Try calming activities like reading, meditating, or listening to soothing music to help your brain slow down. Deep breathing exercises or progressive muscle relaxation can also signal to your body that it’s time to unwind.

Make Your Bedroom Cozy:

Block out light with curtains, use a white noise machine if sounds bother you, or try a weighted blanket if it feels comforting. Decluttering your sleep space can also promote a sense of calm.

Limit Caffeine:

Avoid coffee, tea, or energy drinks in the afternoon or evening. Even small amounts of caffeine later in the day can disrupt sleep cycles, particularly for individuals with ADHD.

Move Your Body:

Regular exercise can help you sleep better, but avoid intense workouts right before bed. Activities like yoga or stretching in the evening can have a calming effect.

Track Your Sleep:

Use an app or journal to spot patterns or habits that might be affecting your rest. Awareness is a powerful tool for identifying what’s working and what’s not.

Experiment with Strategies:

No two people are the same. Some might benefit from aromatherapy, like lavender essential oil, while others find comfort in bedtime routines involving journaling or gratitude lists.

When to Ask for Help

If you’ve tried these tips and still can’t sleep, it’s important to seek professional guidance. Before your appointment, consider tracking your sleep habits, noting when and how often you wake up, and any patterns you’ve observed. Documenting specific challenges, like difficulty falling asleep or staying asleep, can help your healthcare provider pinpoint the issue and offer more targeted solutions. A healthcare provider can help distinguish between ADHD and a sleep disorder by assessing your symptoms and sleep patterns. For example, a sleep study can identify issues like sleep apnea, which may cause fragmented sleep and lead to ADHD-like symptoms. Similarly, insomnia or restless leg syndrome might explain difficulties staying asleep or feeling rested.

A doctor, ADHD specialist, or sleep therapist can also guide treatment, whether that involves adjusting medication, addressing underlying sleep issues, or using cognitive-behavioural therapy for insomnia (CBT-I). Understanding whether your struggles stem from ADHD, a sleep disorder, or a combination of both is the first step toward effective solutions.

It’s also worth exploring ADHD-focused support groups or online communities. Sharing experiences and learning from others who have faced similar struggles can be both comforting and inspiring.

Final Thoughts

Sleep can feel out of reach when you have ADHD, but small changes can add up. Start by trying one or two tips that feel doable. Celebrate the progress you make, even if it’s just an extra 15 minutes of rest. Remember, it’s okay to ask for help if you need it. Each step you take brings you closer to better nights and brighter days. So why not start today? Even small changes can lead to big improvements. Your journey to restful sleep and improved focus begins with one step, and you’re capable of taking it.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

References

National Institute of Mental Health. "Attention-Deficit/Hyperactivity Disorder (ADHD)." www.nimh.nih.gov

Centers for Disease Control and Prevention. "ADHD and Sleep Problems." www.cdc.gov

CHADD (Children and Adults with ADHD). "Managing Sleep Problems in ADHD." www.chadd.org