Why ADHD and sleep can clash (and 9 ways to get better rest)

Sleep

Nov 5

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Struggling with sleep due to your ADHD? Learn about the connection between the two, common sleep disturbances, and 9 tips to help you rest easier and feel more balanced.

Does it ever seem like no matter how tired you are, racing thoughts keep you awake at night? You lie in bed with your eyes closed, but instead of drifting off, your mind is busy replaying conversations from earlier, going over tomorrow’s to-do list, and obsessing over unlikely what-if scenarios. By the time you fall asleep, it’s hours later than you planned — and waking up feels impossible.

If you live with attention-deficit/hyperactivity disorder (ADHD), this scenario might feel painfully familiar, as research shows that people with ADHD are far more likely to struggle with falling asleep, staying asleep, and feeling rested the next day.

In this article, we’ll explore the link between ADHD and sleep, including common sleep disturbances, how poor sleep can amplify ADHD symptoms, and practical strategies that work. Here’s everything you need to know.

What’s the correlation between ADHD and sleep?

Challenges with sleep are very common for people with ADHD. In fact, as many as 70–80% of people with ADHD live with ongoing sleep problems, and the reasons are rooted in how ADHD affects the brain.

ADHD involves differences in the regulation of dopamine and norepinephrine — chemicals that guide a person’s circadian rhythm. When those rhythms are off or become irregular, the brain can struggle to send clear signals about when it’s time to wind down or wake up. When you factor in the mental restlessness many people with ADHD experience in the evenings, it becomes even clearer why falling asleep can be so difficult.

Coexisting conditions like anxiety, depression, and restless legs syndrome can add another layer, making it difficult for someone with ADHD to move smoothly into restorative sleep.

4 common sleep disturbances for people with ADHD

While the reasons behind ADHD-related sleep issues can be complex, some recognizable patterns tend to appear. Here are four of them:

1. Difficulty falling asleep: Many people describe their minds as switching into overdrive at bedtime. Thoughts speed up, creative ideas spark, and sensory details become impossible to ignore.

2. Restless or disrupted sleep: Staying asleep can be as difficult as falling asleep. Frequent waking, tossing and turning, and vivid dreams are common. Sleep disorders like restless legs syndrome or periodic limb movements are common, and they can lead to sleep fragmentation too.

3. Delayed sleep phase: ADHD is strongly linked to being a “night owl.” People often feel more awake and focused in the evening, then struggle to drift off until later in the night.

4. Daytime sleepiness: After a restless or delayed evening, people feel fatigue during the day. This can mean overwhelming drowsiness that makes functioning at school, work, and social events a lot harder.

How can sleep disturbances due to ADHD impact your waking life?

A rough night’s sleep can make anyone feel off. But if you have ADHD, those effects can hit harder and linger longer throughout the day. Here’s how:

Focus and attention: Without rest, your brain struggles to filter distractions. As a result, tasks that already require extra effort, like finishing a project or listening closely, become a lot harder.

Emotional regulation: Sleep loss heightens reactivity, which can make frustration, irritability, and mood swings more intense.

Memory and learning: Sleep consolidates memory. So when you don’t get enough of it, recalling details or retaining new information can feel impossible.

Impulsivity and risk-taking: Fatigue lowers your brain’s “pause button,” which makes you more likely to blurt things out, overspend, and take risks without thinking them through.

Physical health: Chronic sleep problems affect your hormones, stress levels, and immunity. It also raises your risk for long-term issues like weight fluctuations or cardiovascular problems.

How to treat ADHD-related sleep problems: 9 tips for better rest

ADHD can make it harder to wind down, stay asleep, and wake up on a regular schedule, but there are still manageable ways to build better sleep habits that actually work for your brain. These nine tips can help you get the rest you deserve.

1. Screen for other sleep disorders

If you snore loudly, gasp in your sleep, wake up with headaches, or feel unrefreshed when you wake up, talk to your doctor about obstructive sleep apnea. They can help get to the bottom of what’s going on.

They can also offer solutions like a CPAP machine or refer you to a sleep clinic to see if you’re experiencing disorders like narcolepsy or periodic limb movements.

💙 Need extra support? Press play on Calm’s ADHD Support Series Be Kind to the Mind with Jeff Warren.

2. Shift your body clock on purpose

Waking up at the same time, even on weekends, and getting 30–60 minutes of bright natural light first thing in the morning can naturally shift your circadian rhythm and help you sleep at night.

You might also try dimming the lights 2–3 hours before bed.

3. Build a gentle wind-down that actually fits your brain

ADHD brains benefit from cues and closure. Try a 20–40 wind-down ritual: finishing one small task (like doing the dishes), writing down a quick to-do list for tomorrow, and then shifting to a low-effort activity, such as re-reading a favorite book, taking a relaxing shower, or cuddling with your pet.

4. Reduce evening stimulation

Scrolling may feel soothing, but it can actually keep you awake. Switch your screen to night mode or lower the brightness, and engage with content like audiobooks and nature videos.

💙 Embrace total relaxation by listening to Calm’s Restful Sleep with Elisha Goldstein.

5. Optimize your sensory setup

Let your senses know it’s time for rest by keeping your bedroom cool, dark, and quiet.

Keep the room around 60–67°F, hang blackout curtains, and turn on a white-noise machine. An eye mask, earplugs, and lip balm can also come in handy.

6. Move your body

Regular activity helps to tire you out and can improve your sleep. Try going for a 10–20-minute walk in the morning or practicing some gentle yoga during your lunch break.

If you’re up to a vigorous workout, do it earlier in the day, as late-night exercise can rev you up.

7. Time your caffeine and alcohol properly

Many people with ADHD sleep better if they set a personal caffeine curfew around 6–8 hours before bed. This helps to make sure the stimulants are out of your system when you’re trying to rest.

You should also avoid alcohol too close to bedtime. It can disrupt your sleep and cause early-morning wakeups, so if you’re going to drink, do it earlier in the night and make sure to hydrate after.

8. Nap strategically

If you’re dragging, try a 10–20 minute coffee-nap before 3pm: sip coffee, immediately lie down, and wake up as the caffeine kicks in. This can help you feel well-rested without disrupting your sleep later on.

If naps wreck your night, try non-sleep rest by closing your eyes, breathing slowly, and gently stretching for 10 minutes.

9. Use morning ramp ups

ADHD can make waking up feel like wading through mud. To help make it easier, try stacking cues. You could set a sunrise alarm, get smart plugs to turn on a lamp and kettle, or put on music you only use in the mornings.

You can also make the mornings more enjoyable by listening to your favorite podcast or watching your favorite sitcom.

ADHD and sleep FAQs

Why do people with ADHD have sleep problems?

The reasons are layered. Neurobiologically, ADHD involves differences in how the brain regulates dopamine and norepinephrine — chemicals that influence circadian rhythm and arousal. This can make it harder for the brain to transition smoothly between wakefulness and sleep.

On top of that, ADHD often comes with racing thoughts, bursts of creativity at night, and difficulty winding down. Many people also experience coexisting conditions like anxiety, depression, or restless legs syndrome, which can further disrupt sleep.

What are the most common sleep disturbances for ADHD?

Some of the most common sleep disturbances for people with ADHD are trouble falling asleep, restless sleep, delayed sleep phase (being a “night owl”), and daytime sleepiness. These aren’t just occasional issues — for many people with ADHD, these disturbances are ongoing patterns that affect both their night and day.

Some people with ADHD also experience comorbid sleep disorders such as sleep apnea or restless legs syndrome at higher rates, which makes sleep even more fragile.

Does poor sleep make ADHD symptoms worse?

Yes. Sleep deprivation affects the same brain networks that are already challenged in ADHD: those linked to attention, memory, and self-regulation.

When you don’t get enough sleep, tasks requiring focus or organization feel harder, emotional regulation becomes shakier, and impulsivity can increase. Over time, the cycle becomes reinforcing: ADHD makes sleep tricky, and lack of sleep makes ADHD symptoms sharper.

Can ADHD medication affect your sleep quality?

Stimulant medications can be a double-edged sword. For some, they can improve sleep by reducing late-night hyperactivity and racing thoughts. For others, especially when it’s taken too late in the day, they can delay sleepiness and cause nighttime restlessness.

But certain non-stimulant medications, like guanfacine or atomoxetine, may have different effects and could improve sleep. So if you’re thinking of taking or are taking ADHD medication, work closely with a prescribing clinician to make sure you get the timing and dosage right.

What treatments help with ADHD sleep issues?

Behavioral strategies with medical support are typically an effective treatment plan for ADHD sleep issues. Some clinically backed approaches you could try are:

Behavioral interventions: Cognitive behavioral therapy for insomnia (CBT-I), consistent wake times, and realistic wind-down routines can all support better rest.
Circadian rhythm supports: Light therapy in the morning and melatonin at carefully timed doses in the evening can help you get more quality sleep.
Medication adjustments: Going on medication, in consultation with a clinician, may improve your ability to fall and stay asleep.
An understanding of comorbid sleep disorders: Talking to a doctor about disorders, like sleep apnea or restless legs syndrome, can also make a big difference in your sleep.

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Calm Editorial Team