Best Sleep Tips for People with ADHD (That Actually Work)

Getting good sleep can be a challenge for anyone, but for people with ADHD, it’s often even more difficult. Racing thoughts, restless energy, and trouble sticking to a routine can all contribute to poor sleep quality, and unfortunately, not getting enough sleep can worsen ADHD symptoms the next day. If this sounds familiar, you’re not alone: research suggests that people with ADHD are more likely to struggle with insomnia, delayed sleep phase, and other sleep disorders.

The good news? There are practical, evidence-based strategies that can help. Below, we explore the science behind ADHD and sleep, and share real-world tips that have been shown to make a difference.

Why Sleep is a Struggle with ADHD

People with ADHD often experience something called "delayed sleep phase disorder," where the body’s natural sleep-wake cycle is shifted later than usual. This means that even when someone with ADHD tries to go to bed at a reasonable time, they may not feel tired until the early hours of the morning. According to a study published in Sleep Medicine Reviews, up to 73% of children with ADHD have sleep problems, including difficulty falling asleep, frequent night-waking, and shorter total sleep time.

Sleep and ADHD are also connected neurologically. ADHD is associated with dysregulation of dopamine and melatonin, both of which are crucial in managing sleep. Research shows that people with ADHD tend to have a delayed melatonin release in the evening, which contributes to later sleep onset and more disrupted rest.

1. Stick to a Consistent Sleep Schedule

ADHD often makes it difficult to stick to routines, but when it comes to sleep, consistency is key. Going to bed and waking up at the same time each day (even on weekends) helps regulate your internal clock, making it easier to fall asleep and wake up naturally. According to the UK’s Sleep Charity, consistency is one of the most effective ways to improve sleep hygiene.

Setting an alarm not just for the morning but also for bedtime can be helpful. Over time, the body starts to associate specific times with winding down, and it becomes easier to fall asleep, even if you don't feel tired right away at first.

2. Use a Wind-Down Routine to Signal Sleep

People with ADHD often report difficulty transitioning from high activity to rest. Creating a wind-down routine helps signal to the body and brain that it’s time to shift gears. This could include dimming the lights, taking a warm shower, listening to calming music, or reading a physical book.

Discover biohacker and sleep aficionado Bryan Johnson's wind-down routine:

3. Avoid Screens Before Bed

Blue light from phones, tablets, and computers can suppress melatonin production — the hormone that helps signal sleep. People with ADHD may be particularly sensitive to light cues and late-night stimulation.

Try setting a screen curfew about 60 minutes before bed. Switch off devices, dim household lighting, and opt for non-screen activities like journaling or stretching.

4. Try Weighted Blankets

Weighted blankets offer deep pressure stimulation, which can calm the nervous system.

While not everyone responds the same, many people with ADHD find that weighted blankets create a sense of comfort that helps settle both the body and mind.

5. Consider Melatonin (With Professional Advice)

Melatonin supplements can be helpful for people with ADHD who struggle to fall asleep, especially if they have delayed sleep phase syndrome. A well-regarded study in Journal of Child Neurology found that melatonin significantly improved sleep onset and duration in children with ADHD and chronic sleep onset insomnia.

In the UK, melatonin is only available via prescription. Speak with your GP if you're considering it. In some cases, a short-term course may be recommended under medical supervision.

6. Limit Caffeine After Midday

Caffeine can linger in the system for hours, and people with ADHD may be especially sensitive to its effects. Limiting caffeine intake to before noon can prevent it from interfering with sleep.

Caffeine is found not just in coffee and energy drinks, but also in tea, fizzy drinks, and even some painkillers. Tracking intake through a food diary can help identify hidden sources.

7. Don’t Stay in Bed Awake

If you’ve been lying awake for more than 20–30 minutes, it’s often better to get up and do something calming (in dim lighting) until you feel sleepy again. Lying in bed awake can create a mental association between the bed and sleeplessness, making it harder to fall asleep the next night.

This technique is recommended by NHS sleep clinics and is a core part of Cognitive Behavioural Therapy for Insomnia (CBT-i).

8. Try a White Noise Machine or Sleep Sounds

ADHD brains can be hypersensitive to noise or silence. White noise machines or ambient sound apps (like rain sounds or soft hums) can block out environmental noise and create a consistent, soothing auditory backdrop that makes it easier to drift off.

Final Thoughts

Sleep problems and ADHD often go hand in hand, but there are plenty of steps that can help. From setting a solid bedtime routine and limiting screen time, to considering weighted blankets and consulting your GP about melatonin, small changes can make a big difference.

Remember, there’s no one-size-fits-all approach. What works for one person might not work for another, so give yourself the space to experiment. With consistency and the right tools, better sleep is possible — even with ADHD.

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FAQ: ADHD and Sleep Problems

Why do people with ADHD struggle to sleep?

People with ADHD often experience a delayed sleep phase, meaning their internal clock runs later than usual. This makes it hard to fall asleep at a typical bedtime. On top of that, neurological factors like dysregulation in dopamine and melatonin — both involved in sleep regulation — play a major role in disrupting sleep. ADHD is also linked to increased restlessness, racing thoughts, and difficulty winding down.

Can ADHD cause insomnia?

Yes. Studies have found that insomnia is significantly more common in people with ADHD. One review published in Sleep Medicine Reviews estimated that up to 73% of children with ADHD have sleep problems, including insomnia. The struggle to fall asleep, stay asleep, or wake feeling rested is often worsened by behavioural and neurological aspects of ADHD.

Does lack of sleep make ADHD worse?

Absolutely. Sleep deprivation can exacerbate core ADHD symptoms such as poor concentration, irritability, impulsivity, and emotional dysregulation. Many people find that after a poor night’s sleep, their ADHD feels much harder to manage the next day — creating a vicious cycle that can be difficult to break.

What is delayed sleep phase disorder in ADHD?

Delayed sleep phase disorder (DSPD) is a circadian rhythm condition where the body's natural sleep-wake cycle is shifted later than normal. In people with ADHD, this often means they don't feel sleepy until very late at night and struggle to wake up in the morning. DSPD is common in both children and adults with ADHD.

Are melatonin supplements safe for ADHD?

Melatonin has been found to help people with ADHD, particularly those with sleep-onset insomnia. A study in the Journal of Child Neurology showed improved sleep duration and faster sleep onset in children with ADHD taking melatonin. However, in the UK, melatonin is a prescription-only medicine, and it should only be used under the guidance of a healthcare professional.

Is it normal for people with ADHD to wake up frequently at night?

Yes, frequent night-waking is common in people with ADHD. Even after falling asleep, they may have more fragmented sleep and experience multiple awakenings. This can reduce the restorative quality of sleep and leave them feeling tired the next day.

Do weighted blankets help people with ADHD sleep better?

Many individuals with ADHD report positive effects from using weighted blankets. The deep pressure stimulation helps calm the nervous system and reduce sensory overload, promoting a sense of safety and relaxation. While not a cure-all, weighted blankets can be a helpful part of a broader sleep toolkit.

Is caffeine worse for people with ADHD when it comes to sleep?

Caffeine can be especially disruptive for people with ADHD. Even if it seems to improve alertness temporarily, it can worsen sleep quality and delay melatonin production. Limiting caffeine to the early part of the day — ideally before noon — is often recommended.

What is the best sleep routine for someone with ADHD?

Consistency is key. Going to bed and waking up at the same time every day, even at weekends, helps train the body’s internal clock. A calming wind-down routine that avoids screens, includes relaxing activities, and sets a clear signal for sleep can also improve outcomes. Tools like white noise machines, melatonin (if prescribed), and weighted blankets may also be helpful.

Should people with ADHD stay in bed if they can't sleep?

Not necessarily. If someone with ADHD lies awake in bed for more than 20–30 minutes, it’s usually better to get up and do a quiet, non-stimulating activity in dim lighting. This breaks the association between the bed and wakefulness, which is a principle used in CBT-i (Cognitive Behavioural Therapy for Insomnia).

Do white noise machines help with ADHD sleep issues?

They can. People with ADHD often have heightened sensitivity to noise, which makes quiet environments feel distracting. White noise machines or apps that play ambient sounds (like rainfall, ocean waves, or soft humming) can provide a stable audio backdrop that masks environmental noise and helps the brain settle.