Sleeping and ADHD: Why Night-Time Can Be a Challenge

If you have ADHD and find yourself tossing and turning at night, you’re not alone. Trouble sleeping is a common companion to attention deficit hyperactivity disorder.

In fact, research has found that about two-thirds of individuals with ADHD have difficulty getting a good night’s sleep.

It’s not just a minor annoyance—insomnia and ADHD tend to go hand in hand, and this connection can affect your daily life. Lack of sleep can leave anyone feeling groggy, but for someone with ADHD it can actually make symptoms like inattention and impulsivity even worse the next day.

In this blog, we’ll explore how ADHD affects sleep, what common sleep difficulties come with ADHD, why they happen, and share some practical sleeping tips for ADHD to help you improve your rest. All the insights here are backed by scientific findings, but we’ll keep things casual and easy to understand.

ADHD and Insomnia often go hand-in-hand

The Link Between ADHD and Sleep Difficulties

ADHD isn’t just about focus and hyperactivity – it can also throw a wrench in your sleep schedule. Many adults and children with ADHD experience chronic sleep issues. The NHS even notes that people with ADHD often have additional problems like sleep disorders.

To give you an idea of how closely tied they are: experts estimate that 50–75% of adults with ADHD have sleep problems of some kind. Similarly, around 75% of children with ADHD struggle with sleep – they may have trouble falling asleep at bedtime, wake up frequently during the night, or wake up too early. That’s an overwhelming majority.

Why is sleep such a big issue for those with ADHD? One reason is a kind of vicious cycle. ADHD symptoms (like a racing mind or restless energy) can make it hard to wind down at night, leading to less sleep. Then, being sleep-deprived can aggravate ADHD symptoms during the day, as one UK press release noted, losing sleep can make children’s ADHD behaviours and concentration worse. This cycle can affect not just the person’s mood and focus but also their family and daily life.

Think about it: when you’ve barely slept, it’s even harder to manage distractions, big emotions, or impulsivity. Over time, consistent poor sleep can really impact school, work, and overall quality of life for someone with ADHD.

It’s clear that ADHD and sleep difficulties are deeply connected. But what do these sleep problems actually look like? Let’s dive into some of the common ADHD sleep problems and how they tend to show up.

Common Sleep Problems in People with ADHD

Insomnia (difficulty falling or staying asleep) is one of the biggest challenges, but it’s not the only one. Many individuals with ADHD also experience circadian rhythm quirks – essentially, their internal body clock is shifted later, making them “night owls” who get a burst of energy in the evenings and struggle to sleep at a conventional time.

Conditions like sleep-disordered breathing (for example, sleep apnea) and restless legs syndrome (an urge to move the legs at night) appear to be more common in the ADHD population as well. In fact, research suggests up to 25% of people with ADHD may have sleep apnea, and around 44% could have restless legs syndrome.

(No wonder sleep is often a hot topic in the ADHD community!)

So, what specific sleep problems do people with ADHD deal with most? Here are some of the common ones:

Sleep Issue	Description
Difficulty falling asleep (chronic insomnia)	Many with ADHD find it hard to “switch off” at night. You might lie in bed with your mind racing through thoughts and ideas, unable to drift off for an hour or more. This is especially common in those with the hyperactive/impulsive type of ADHD.
Trouble staying asleep	It’s not just falling asleep; staying asleep can be difficult too. Frequent awakenings or restless, fragmented sleep can leave you feeling unrested, even if you technically spent enough hours in bed.
Feeling more awake at night (delayed sleep phase)	Many people with ADHD get a “second wind” of energy in the evening, making it difficult to sleep at a conventional bedtime. This delayed sleep phase leads to naturally falling asleep much later than others.
Restless legs or restless body	Restless legs syndrome (RLS) is more common in ADHD, affecting nearly one in four adults. It causes tingling or an urge to move the legs (or even arms) at night, making it hard to relax and fall asleep.
Difficulty waking up and morning sleepiness	ADHD-related sleep issues often lead to extreme difficulty waking up on time and feeling unrefreshed. You might sleep through alarms or experience grogginess due to poor sleep quality or a delayed bedtime.

With all these potential sleep difficulties, it’s easy to see why someone with ADHD might rarely wake up feeling well-rested. You might experience one or two of these issues, or a whole mix. For example, a person with ADHD could be a night owl who can’t fall asleep (delayed sleep phase + insomnia), and then also tosses and turns all night and struggles with morning grogginess. Everyone’s experience is a bit different, but the key point is that sleep problems are very common in ADHD.

Now that we’ve outlined the kinds of sleep troubles that can come with ADHD, let’s look at why this happens. Understanding the causes can help us figure out how to fix the problem.

Causes of ADHD-Related Sleep Issues (Why ADHD Affects Sleep)

What is it about ADHD that makes sleep so tricky? Researchers have been untangling this question, and it turns out there are several factors – biological, psychological, and environmental – all tangled up together. Here are some of the major causes and theories explaining how ADHD affects sleep:

Biology and Brain Chemistry: 

ADHD brains are wired a bit differently, and this can impact sleep-regulating systems. One big factor is the hormone melatonin, which our bodies produce to signal that it’s time to sleep. In people with ADHD, melatonin release in the evening may be delayed. Essentially, your brain doesn’t start feeling sleepy until much later at night because the “sleep hormone” is running late. That’s a biological reason many folks with ADHD just aren’t tired at the bedtime when they “should” be. Additionally, some studies suggest differences in the circadian rhythm (your internal 24-hour clock) in ADHD. If your internal clock is out of sync, you might not enter the deeper, restorative stages of sleep until very late, compared to people without ADHD.

A Racing Mind and Hyperfocus: 

Beyond hormones, the very nature of ADHD can keep your brain buzzing when it’s time to wind down. Many people with ADHD say that as soon as their head hits the pillow, their mind starts racing – replaying the day, jumping between random thoughts, or hyper-focusing on something interesting. In fact, some individuals experience a burst of creativity or focus at night because there are fewer distractions and interruptions around.

Recommending sleep hygiene practices, ADHD expert and physician Patricia Quinn remarked:

“A disorganized brain cannot go to sleep"

It’s as if your brain finds midnight the perfect time to plan projects or dive into a hobby! This can make it hard to fall asleep. If you’ve ever gotten “in the zone” late at night and suddenly hours have flown by, you’ve experienced this ADHD hyperfocus effect. So, behaviorally, night-time becomes a prime time for engagement rather than rest, which delays sleep even more.

Co-Existing Conditions (Anxiety, etc.): 

ADHD rarely travels alone. It often comes with other conditions like anxiety disorders, depression, or learning differences, and these co-morbidities can contribute to sleep issues. For instance, anxiety can cause excessive worry at night (“Did I forget to do something? What about tomorrow?”), making it hard to relax. In children with ADHD, anxiety is one of the most common reasons for resisting bedtime. There can even be a bit of a chicken-and-egg situation – does ADHD cause the poor sleep, or does poor sleep worsen the ADHD (or both)? Often, it’s both. Managing any significant anxiety or mood problems alongside ADHD is important because they can each feed into the sleep difficulties.

Medication Effects: 

The medications used to treat ADHD can sometimes impact sleep – for better or worse. Stimulant medications (like methylphenidate or amphetamines) help a lot with daytime ADHD symptoms, but because they are stimulants, they can also make you feel more awake and make sleeping harder if the dose is too high or taken too late in the day. For example, an ADHD medication might improve a person’s focus during the day, but if it hasn’t worn off by bedtime, they might be too alert to fall asleep easily. On the other hand, being on the right medication and dose can actually improve sleep for some people, because their daytime symptoms are managed (so they’re not napping late or being overstimulated at night). The impact of medication on sleep varies a lot from person to person. If you suspect your ADHD meds are keeping you up, it’s worth discussing this with your doctor.

Lifestyle and Daily Habits: 

Lastly, general lifestyle factors associated with ADHD can lead to poor sleep. ADHD can make it challenging to stick to routines, so things like keeping a regular bedtime or a wind-down ritual might be inconsistent. You might also have habits that accidentally sabotage sleep – for example, drinking coffee in the late afternoon or scrolling on your phone in bed for hours. The blue light from screens can trick your brain into staying alert, especially for an ADHD brain that’s easily stimulated. Stressful life events or changes (which people with ADHD can be extra sensitive to) also spike anxiety and disturb sleep. Basically, having ADHD can make life a bit chaotic at times, and that chaos often extends to one’s sleep patterns.

All these factors – brain chemistry, mental state, medication, and habits – combine to create the perfect storm for sleep troubles in ADHD. The exact reasons can differ for each person. For one individual, the biological clock issue might be the biggest culprit, while for another, late-night screen time and anxiety are the main problems. Often it’s a mix of a few of these. The good news is that knowing why you’re struggling with sleep is the first step to finding solutions. And indeed, there are plenty of strategies that can help break the ADHD-sleep curse.

Solutions and Strategies to Improve Sleep

Exercise can manage ADHD symptoms and improve sleep quality

By now, you might be thinking, “Alright, I get it — sleep is hard when you have ADHD. But what can I actually do about it?” The encouraging news is that there are many sleeping tips for ADHD that can make a real difference. They range from simple habit tweaks to considering supplements like melatonin (with medical advice).

Here are some practical strategies and solutions to help improve sleep for people with ADHD:

• Set a regular schedule and bedtime routine: 

  Consistency is key for training your body to sleep better. Try to go to bed and wake up at the same times each day (yes, even on weekends). Also establish a relaxing pre-bed routine to wind down each night – for example, dim the lights, take a warm shower, or read a calming book in the 30–60 minutes before bed. Following the same pattern every evening helps signal your brain that it's time to slow down and sleep.

• Limit screen time and bright lights in the evening:

  We’ve all heard that looking at phones or tablets before bed is bad for sleep. This is extra true for ADHD brains. The blue light from screens tricks your brain into staying alert. Try to set a rule for yourself: no screens for at least 30 minutes (ideally 60 minutes) before bedtime. If you must use a device, consider turning on a blue-light filter or “night mode,” and dim the brightness. Also, make your environment dimmer in that last hour – lower the lights in the house to cue your body that bedtime is approaching.

• Watch your caffeine (and other stimulants): 

  ADHD or not, caffeine can really interfere with sleep. Many of us rely on coffee or energy drinks to get through the day, especially if we’re tired. But consuming caffeine too late can perpetuate the cycle by keeping you up at night. Try to avoid caffeine in the late afternoon and evening (some people with ADHD cut off caffeine after 2–3 p.m.). Similarly, avoid nicotine in the evening (another stimulant). And while alcohol might relax you at first, it tends to disrupt sleep later in the night, so heavy nightcaps aren’t a good idea either.

• Staying active during the day:

  Exercise helps burn off excess energy and increases your body’s need for sleep at night. It’s even better if you can get outdoors for some sunlight. Sunlight exposure in the daytime helps set your circadian rhythm by keeping you alert at the right times. A morning walk or afternoon bike ride can not only help with ADHD symptoms but also prime you for better sleep. Just try not to do vigorous exercise right before bed, as that could energize you too much. Earlier in the day is best for physical activity when it comes to sleep benefits.

  
  

• Calm your racing mind: 

  To tackle that ADHD “brain chatter” at night, try techniques that help clear your head. One useful habit is keeping a notebook by your bed to jot down thoughts. If your mind is buzzing with things you need to remember or ideas popping up, write them down earlier in the evening or if you wake up at 2 a.m. with a thought. This way, you get it out of your head and can revisit it in the morning. Another approach is practising relaxation exercises or mindfulness meditation before bed. Even 5–10 minutes of deep breathing, progressive muscle relaxation (tensing and releasing muscle groups), or a short guided meditation can help quiet the mind and ease tension. Some people find that soft background sounds like white noise or gentle music also soothe a restless mind.

• Don’t stay in bed tossing and turning: 

  Here’s a counter-intuitive tip – if you can’t fall asleep after about 20–30 minutes, get out of bed and do something relaxing in low light, then try again. This is a classic insomnia remedy known as stimulus control. Lying in bed wide awake can train your brain to associate the bed with frustration instead of sleep. So instead, get up and go to another room for a bit. Do a quiet, calm activity (like reading a dull book or listening to quiet music). Avoid screens or anything too stimulating. After ~15 minutes, once you feel a bit more sleepy, head back to bed and see if sleep comes easier. This technique can break the cycle of anxiety about not sleeping.

• Consider melatonin or talk to your doctor: 

  Sometimes, despite your best efforts with good habits, you might need extra help. ADHD and melatonin often come up together when discussing sleep solutions. In the UK, melatonin is a common go-to for kids with ADHD who can’t sleep, and a pediatric prolonged-release melatonin was recently licensed to ensure safer dosing. However, doctors note that melatonin does not always work for every child and can have side effects, so it should be used with medical guidance. Always talk to your GP or specialist before starting a melatonin supplement to get advice on proper timing and dosage. Additionally, if you suspect your ADHD medication is interfering with sleep, discuss this with your doctor – they might adjust the timing or dose, or suggest a different medication. The same goes for other issues like severe anxiety or RLS: treating those can in turn improve your sleep.

By trying out these strategies, you can hopefully improve your sleep over time. It might take some patience and consistency (not always an ADHD strength, we know!), but even small changes can help. Many people find that a combination of several tips works best – for example, exercise during the day plus no screens at night plus a melatonin supplement (if recommended by a doctor) can together make a big difference.

Scientific Insights and UK Perspectives on ADHD and Sleep

You may be wondering what researchers and health organizations in the UK say about ADHD and sleep. The topic has been getting a lot of attention. UK experts recognize that sleep problems are a major issue for people with ADHD, and they’re looking for better solutions. Currently, there’s no official nationwide NHS guideline in the UK just for managing sleep in ADHD, so doctors have had to rely on general advice. Because of this, many healthcare providers often recommend melatonin for kids with ADHD who struggle to sleep. But as we noted, melatonin isn’t a cure-all and might not work for everyone.

On the research front, British experts are actively looking for better solutions. One recent study funded by the NHS is testing a new digital program to help children with ADHD sleep better. The researchers point out that helping kids get better sleep could in turn improve their ADHD-related behaviour and focus during the day. In other words, tackling sleep might be a key part of managing ADHD symptoms effectively.

Conclusion

Living with ADHD can feel like you’re constantly running a marathon, and trying to do that on poor sleep is like running with your shoelaces tied together. It’s tough – but not impossible – to get a handle on. The first step is recognising that ADHD sleep problems are very real and very common, not just “bad habits” or personal failings. The next step is making changes and seeking support to improve the situation. With some adjustments to your routine, a bit of experimentation, and help from medical professionals when needed, people with ADHD can improve their sleep.

Better sleep is possible, and it can be a game-changer for your focus, mood, and overall well-being. So, if you’re dealing with ADHD and sleep struggles, know that you’re not alone – and hopefully, some of the tips and insights above can help you move towards sweeter dreams.