What Is the Connection Between ADHD and Sleep Problems?
Achieve better sleep quality despite ADHD. Learn unique strategies to reduce restlessness, manage daytime fatigue & wake up feeling more focused.
Do you struggle to relax and fall asleep, even when you're very tired? If you have ADHD, you're not by yourself. Research indicates that many people with ADHD also experience sleep issues, such as insomnia and disrupted sleep cycles. Knowing this connection is the first step to improving your sleep, which can help you manage your ADHD symptoms more successfully.
How Does ADHD Specifically Affect Sleep Patterns?
ADHD greatly affects sleep through biological, behavioral, and neurological mechanisms, which can lead to issues like insomnia, irregular sleep schedules, and a higher chance of other sleep problems. About 25-50% of people with ADHD experience sleep disturbances, which can make core ADHD symptoms, such as inattention and hyperactivity, even worse.
Trouble Falling Asleep
People with ADHD often struggle to calm their minds at bedtime. It's hard for them to stop running thoughts. Many people lie in bed for hours, thinking about their day, planning for tomorrow, or letting their minds wander. This "mental hyperactivity" can make it hard to fall asleep, sometimes delaying sleep by hours and causing frustration and worry about sleep itself.
Irregular Sleep Schedule
ADHD can make it hard to stick to a consistent sleeping schedule. Struggling with time management and getting too focused on tasks can result in going to bed later than planned. This irregular pattern can disrupt the body's natural sleep-wake cycle.
Restless Sleep Quality
Even when you sleep, it might not be peaceful. Many people with ADHD tend to move around more while sleeping, wake up often, and have lighter sleep. This restlessness means they might spend enough hours in bed but still wake up feeling tired.
Difficulty Waking Up
Waking up in the morning can be very challenging. People with ADHD often struggle with transitions, and waking up from sleep is a big transition for them. This can lead to hitting the snooze button several times, trouble getting out of bed, and feeling sleepy in the morning that lasts for hours.
Daytime Sleepiness
Not getting enough good sleep and having inconsistent sleep schedules can make you feel very sleepy during the day. This creates a frustrating situation where people with ADHD feel sleepy during the day but have a burst of energy at night when they should be relaxing. The fatigue can worsen ADHD symptoms, making it harder to concentrate and handle everyday jobs.
How Can I Improve My Sleep if I Have ADHD?
Sleep problems related to ADHD can be assisted by using specific techniques that address circadian rhythm delays, sensory sensitivities, and hyperactivity.
Create a Sensory-Friendly Bedroom
Maintain a temperature between 60-67°F (15-19°C) and use blackout shades to keep the light out. Use white noise machines or fans to cover up distracting noises. Use weighted blankets that weigh about 10% of your body weight to help provide a physical sense of calmness.
Build a Consistent Bedtime Routine
Having ADHD means your brain craves structure, even if it resists it. Begin your bedtime process at the same time every night, around 30 to 60 minutes before you plan to go to sleep. This could include changing into pajamas, brushing your teeth, and doing something relaxing. Your brain will slowly learn to recognize these acts as signs that it's time to rest.
Set a 2-Hour Curfew on Screen Time
Turn on night mode on devices at 6 PM and keep gadgets out of the bedroom. Instead of scrolling, listen to audiobooks or podcasts, or try hands-on hobbies like knitting.
Cut Down on Caffeine After Noon
Don't drink coffee, alcohol, or eat chocolate after 12 PM to help avoid sleep latency increases. Replace evening energy drinks with tart cherry juice, which is a natural source of melatonin.
Implement a “Brain Dump” Journal
Keep a notebook by your bed to write down your thoughts when your mind is running, like things you need to do tomorrow, creative thoughts, or any worries. This helps your brain relax, knowing that you've captured those thoughts safely for later. You don't need to solve it now; just write it down and leave it until morning.
Manage Medication Timing Thoughtfully
If you take ADHD medication, ask your doctor how it might impact your sleep. Adjusting the timing of your last dose can sometimes really help you relax at night. Some people find that a small amount of immediate-release medication helps them settle into their evening routine.
Make the Most of Your Movement
Exercise can improve sleep, but when you do it is important. Working out in the morning can help set your body's internal clock. Gentle activities like yoga or stretching at night can help relax your body without being too stimulating. Choose a routine that fits your plan and how you feel.
Work With Your Natural Energy Patterns
Notice when you feel tired and try to go to bed then. If you find that you feel more awake at 10 PM, try to go to bed before that time. Some people with ADHD find they sleep better if they go to bed at 11 PM and wake up at 7 AM instead of trying to sleep earlier.
Will ADHD Medications Help with Sleeping Disorders?
The relationship between ADHD medications and sleep is not straightforward, and varies significantly between individuals, medication types, and age groups. It's important to recognize the possible benefits and difficulties.
Medication Type | Category | Effects on Sleep |
Stimulant Medications (Adderall, Ritalin, Concerta) | Benefits | - Help establish more regular daily routines - Can improve daytime alertness, leading to better sleep-wake cycles - May reduce racing thoughts at bedtime |
Challenges | - Difficulty falling asleep if taken too late - Possible "rebound" effects when wearing off - May decrease overall sleep quality for some | |
Non-Stimulant Medications (Strattera, Intuniv) | Benefits | - Less sleep interference than stimulants - Some may actively help with sleep - Can be taken later in the day safely |
Challenges | - Initial sleep disturbances during the adjustment period - Possible vivid dreams or nightmares |
Important Considerations for Taking ADHD Medications
When you take your medicine matters. Most doctors suggest taking stimulant medicines early in the day to minimize sleep disruption. Your doctor may recommend:
- Take your last dose at least 6 to 8 hours before you go to bed.
- Taking shorter-acting medicines in the afternoon.
- Adjusting dosage timing based on your sleep habits.
People react in different ways to ADHD medicines. What helps one person sleep can make another person unable to sleep, so learn to collaborate with your healthcare provider. Your doctor can assist you:
- Find the right prescription and dosage for your needs
- Adjust timing to reduce sleep impacts
- Keep track of how medications impact your sleep
FAQs About ADHD and Sleep
1. What are common sleep issues related to ADHD?
Common sleep problems are insomnia, circadian rhythm disorders, delayed sleep phase syndrome, sleep-disordered breathing, restless leg syndrome, narcolepsy, and daytime drowsiness.
2. Does sleep medicines help with ADHD?
Sleep medications have varying effects on people with ADHD. Melatonin (3-6mg) is the most helpful choice, reducing the time to fall asleep and improving total sleep time. About 22% of children with ADHD use sleep medications- the most commonly used are melatonin (14%) and clonidine (9%). These drugs can help with sleep problems but do not directly improve ADHD symptoms. Try behavioral changes before using sleep meds, and only take them under professional guidance.
3. What else helpful and professional ADHD strategies help with ADHD sleep disorders?
Professional treatments for ADHD-related sleep disorders show promising results. Cognitive Behavioral Therapy for Insomnia (CBT-I) works, with noticeable improvements after 5 to 8 weekly sessions. Mind-body interventions, such as mindfulness meditation, yoga, and progressive muscle relaxing can improve sleep.
4. How does not getting enough sleep affect adults or children with ADHD?
Sleep deprivation makes ADHD signs worse. Studies show that lack of sleep makes people with ADHD have more trouble paying attention, act more on impulse, and have a harder time concentrating. Young adults with ADHD are more at risk and tend to make more mistakes and respond more slowly when they haven't had enough sleep. Children with moderate to serious sleep problems are 12 times more likely to have ADHD, and not getting enough sleep makes their symptoms harder to manage.
5. Are there differences in sleep problems among ADHD subtypes?
Yes, different types of ADHD have different sleep habits.
- People with inattentive ADHD usually go to bed later, but they generally have fewer sleep troubles.
- Those with hyperactive-impulsive ADHD are more likely to experience insomnia.
- People with combined-type ADHD often have trouble going to bed on time and poor sleep quality, and they tend to have more frequent nightmares and breathing problems during sleep.
