ADHD and Sleep Problems - How can you help this?

ADHD and Sleep Problems - How can you help this?

When we think of ADHD, we usually focus on its well-known symptoms—difficulty paying attention, impulsivity, and hyperactivity. However, one of the most frustrating and underappreciated aspects of ADHD is its impact on sleep. Many people with ADHD struggle with falling asleep, staying asleep, and waking up in the morning, leading to chronic exhaustion that worsens ADHD symptoms during the day.

Yet, for years, sleep disturbances were overlooked in ADHD research. The good news? Science is finally catching up. Let’s dive into the ADHD-sleep connection, common struggles, and what you can do to improve your rest.

Why Do People with ADHD have Sleep Problems?

Historically, ADHD-related sleep struggles were dismissed because they didn’t fit into the traditional diagnostic criteria. Early definitions of ADHD required symptoms to appear before age seven, while sleep disturbances typically emerge later—often around age 12 or later.

This delayed onset led many doctors to treat sleep problems as separate issues, rather than recognizing them as part of ADHD itself. But recent research confirms what many people with ADHD already know: the connection between ADHD and sleep is real.

People with ADHD often experience what’s been called “perverse sleep”—they’re wide awake when they want to be asleep and exhausted when they need to be alert. Why does this happen?

Some of the most common explanations include:

• Delayed Circadian Rhythms: Many people with ADHD have an internal clock that runs late, making it hard to sleep and wake at "normal" hours.
• Mental Hyperactivity: Racing thoughts don’t stop when the lights go out, making it difficult to relax and fall asleep.
• Arousal and Alertness Issues: The brain struggles to regulate wakefulness and rest, making the transition to sleep difficult.
• Sensitivity to Stimuli: ADHD brains tend to remain on high alert, leading to restless, light sleep.
• Medication Effects: Stimulants often get blamed for sleep issues, but research suggests that ADHD itself is the primary cause. In some cases, stimulant medications can actually improve sleep.

The Three Biggest Sleep Struggles with ADHD

1. Difficulty Falling Asleep

Many people with ADHD find it nearly impossible to "turn off" their minds at night. They may feel drained all day, only to get a burst of energy when it’s time to sleep. Common experiences include:

• Taking over an hour to fall asleep.
• Thoughts racing from one topic to another.
• Being mistakenly diagnosed with a mood disorder due to excessive nighttime rumination.

Before puberty, about 10-15% of children with ADHD have trouble falling asleep—double the rate of children without ADHD. By adolescence, this jumps to 50%, and by adulthood, over 70% of individuals with ADHD report taking an hour or more to fall asleep.

2. Restless and Disrupted Sleep

Even after falling asleep, many with ADHD don’t stay asleep. Instead, they experience:

• Tossing and turning throughout the night.
• Waking up frequently due to minor noises.
• Feeling exhausted upon waking, as if they barely slept.
• Bed partners complaining about constant movement.

This disrupted sleep prevents the brain from going through full sleep cycles, worsening ADHD symptoms the next day.

3. Difficulty Waking Up and Morning Grogginess

Mornings can be brutal for people with ADHD. Many report:

• Sleeping through multiple alarms.
• Feeling groggy, disoriented, and irritable when woken.
• Not feeling fully awake until midday.

More than 80% of adults with ADHD experience multiple awakenings throughout the night but then struggle to wake up in the morning. Many describe finally falling into a deep sleep around 4 a.m., making it even harder to get up when the alarm goes off.

Why Sleep Matters for ADHD Management

Poor sleep creates a vicious cycle: ADHD makes sleep worse, and lack of sleep makes ADHD symptoms even more difficult to manage. Sleep deprivation can lead to:

• Increased Hyperactivity and Impulsivity: ADHD symptoms become more intense when sleep is inadequate.
• Worsened Emotional Regulation: Sleep-deprived individuals with ADHD are more prone to mood swings, frustration, and anxiety.
• Lower Productivity and Focus: Lack of rest makes it harder to concentrate, leading to underperformance at work or school.

Addressing sleep problems is essential for improving daily functioning and overall well-being.

How to Improve Sleep with ADHD: Tips & Strategies

Establish a Consistent Sleep Routine

• Set a strict bedtime and wake-up time—even on weekends.
• Develop a calming pre-sleep routine (reading, stretching, deep breathing).
• Use the bed only for sleep (and sex)—no work, TV, or doomscrolling.

Optimize Your Sleep Environment

• Use blackout curtains to eliminate light.
• Reduce noise with a fan, white noise machine, or earplugs.
• Keep your bedroom cool and comfortable.

Manage Stimulant Use and Other Medications

• If ADHD medication is affecting your sleep, talk to your doctor about adjusting the dose or timing.
• Some people benefit from taking a small dose of stimulant medication at bedtime to calm their racing thoughts.
• Non-habit-forming sleep aids like melatonin, clonidine, or antihistamines (e.g., Benadryl) may help some individuals.

Address Circadian Rhythm Issues

• Light Therapy: Sunrise-simulating alarm clocks can help reset the body’s internal clock.
• Morning Sunlight Exposure: Getting outside early in the day can help regulate circadian rhythms.

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Try the "Two-Alarm System" for Waking Up

• Set an early alarm to take ADHD medication, then go back to sleep.
• Set a second alarm an hour later—by then, the medication will be working, making it easier to get out of bed‍

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How Much Sleep Do People with ADHD Need?

There isn’t a one-size-fits-all answer to how many hours of sleep a person with ADHD needs. Sleep requirements vary from person to person, but generally, the recommended sleep duration for most adults is 7-9 hours per night for optimal health and daily functioning.

However, for individuals with ADHD, reaching this ideal range can be challenging due to common sleep disturbances. Factors such as difficulty falling asleep, restless sleep, and trouble waking up can make it hard to get the rest their bodies and minds need. If ADHD is accompanied by a sleep disorder, achieving sufficient, high-quality sleep can be difficult.

‍‍‍Do people with ADHD Need More Sleep?

As of 2024, there is no conclusive research proving that people with ADHD require more sleep than those without ADHD. However, sleep recommendations for the general population provide useful guidelines:

• Teenagers (14-17 years): 8-10 hours per night
• Young adults (18-25 years) & adults (26-64 years): 7-9 hours per night
• Older adults (65+ years): 7-8 hours per night

While a definitive answer is still lacking, some research suggests that people with ADHD may benefit from closer to the upper end of the recommended sleep range (8-9 hours). Since sleep deprivation can worsen ADHD symptoms like inattention, impulsivity, and emotional dysregulation, prioritizing adequate rest can significantly improve daily functioning.

If you have ADHD, experimenting with different sleep durations and tracking how you feel may help determine the amount of rest your body truly needs.

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Final Thoughts: ADHD and Sleep Are a 24-Hour Issue

For too long, ADHD-related sleep disturbances have been ignored or dismissed. But research now confirms what many have experienced firsthand: ADHD doesn’t just affect attention—it affects sleep, too.

The good news? By understanding the connection between ADHD and sleep, and implementing targeted strategies, better rest is possible. Improving sleep can lead to:

✅ More focus and productivity
✅ Better mood and emotional regulation
✅ Less stress and frustration
✅ Improved overall well-being

If you or someone you love struggles with ADHD and sleep, don’t ignore it. Prioritizing rest can be one of the most powerful ways to improve daily life.

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