Late-night scrolling, tossing in bed, and waking up feeling groggy might not just come from too much caffeine or bad sleep habits. These could be signs of something more serious. As ADHD diagnoses increase among adults, experts explain how this condition can influence sleep patterns in often overlooked ways. If you’re facing similar challenges, there are some expert-recommended strategies that could help improve your sleep.
1. Sleeping And Waking At Odd Hours
It’s easy to label someone as a night owl, but there’s a significant link between ADHD and disruptions in circadian rhythms, such as delayed sleep phase syndrome (DSPS). “Individuals with ADHD may experience a delayed release of melatonin, which makes it tough to feel sleepy at conventional times,” says Dr. Chelsea Sarai, a clinical psychologist. “This, combined with issues transitioning between tasks and recognizing internal cues, can cause their sleep-wake cycles to shift later, often without them realizing it.”
For those with DSPS, the brain is wired to be active at night, making it hard to align with standard daily schedules. Gradually shifting the sleep schedule earlier can be helpful. Morning exposure to natural light can reset the body’s internal clock. Sarai adds that cutting down on blue light in the evening and sticking to a calming bedtime routine can reinforce these changes.
2. Difficulty ‘Turning Off’ The Brain At Night
Even if you’re physically tired, feeling mentally alert can lead to sleepless nights and growing sleep debt. “A key characteristic of ADHD is the struggle to regulate attention—not just focusing when it’s needed, but also disengaging mentally when it’s time to do so,” Sarai notes. “At night, as external distractions fade, the brain often gets a chance to process everything postponed during the day, causing a flood of thoughts that makes winding down challenging.” These could resemble anxious thoughts, but they might also be creative ideas or intense interests.
It’s crucial to set realistic expectations on how long it might take to fall asleep and have a wind-down routine in place. One useful technique, according to Sarai, is writing down any thoughts before bed as a way to acknowledge them and assure yourself you can revisit them later.
3. Struggling To Wake Up Despite Enough Sleep
If you find it tough to wake up even after getting plenty of sleep, it often gets unfairly categorized as laziness or a lack of self-discipline. In reality, this can stem from having a delayed circadian rhythm, with the ADHD brain struggling to transition from sleep to wakefulness, explains Dr. Zishan Khan, a psychiatrist. “Low levels of dopamine and norepinephrine in the morning can add to feelings of grogginess and poor motivation,” he adds. He recommends creating a consistent schedule for sleep and wake times, even on weekends, and using visually stimulating alarms that gradually increase in volume or light.
4. Using Screens To Fall Asleep
Many people with ADHD often resort to screens to help calm a restless mind. “The sensory stimulation from screens can act as a distraction from intrusive thoughts or anxiety, making it easier to fall asleep,” Khan explains. However, although using a screen might help some find sleep, it can also disrupt sleep schedules since screens can suppress melatonin production.
To foster better sleep, gradually swap out screens for low-stimulation activities like audiobooks, white noise, or guided meditations. “Establishing a 30- to 60-minute wind-down period before bed, focusing on non-screen activities, is vital,” Khan advises. Ideas include dim lighting, soothing music, or using tactile tools like weighted blankets.
5. Procrastinating Bedtime
Putting off bedtime, even when you know it’s time to sleep, often ties back to poor time perception or difficulties when transitioning from engaging activities. “People with ADHD might hyper-focus on enjoyable tasks late into the night or delay sleep as a way to prolong their ‘free time’ after a busy day,” Khan explains.
This can sometimes be mistaken for defiance in children and teens. Establishing a consistent, rewarding bedtime routine, along with visual timers or reminders, can assist. Khan suggests that for individuals with ADHD, allowing extra time for winding down is crucial, as it may take longer than expected to shift focus.
6. Waking Up Frequently Throughout The Night
People with ADHD frequently experience fragmented sleep, often due to heightened sensitivity to things like noise or light. “When they awaken—something normal even for good sleepers—they might find it hard to return to sleep due to intrusive thoughts or the urge to engage in stimulating activities,” explains Dr. Nicole Moshfegh, a licensed clinical psychologist. These disturbances can hinder the brain from cycling through essential sleep stages, notably deep and REM sleep, leading to grogginess and impaired focus the next day.
If you wake during the night, try to avoid checking the clock or using screens, as this can heighten alertness. Moshfegh suggests practicing stimulus control: if you’re awake for 15-20 minutes, consider getting out of bed and doing a quiet, low-light activity like reading until you feel sleepy again. This way, you help condition your brain to link the bed with sleep.
7. Oversleeping On Days Off
Sleeping in on your days off often reflects an effort to compensate for late or irregular bedtimes during the week. “Without a structured schedule, individuals may revert to their natural rhythm of going to bed and waking up later,” Moshfegh says. This oversleeping can lead to social jet lag, a mismatch between biological and social schedules.
Such patterns can complicate falling asleep on Sunday nights and leave you tired at the beginning of the week. To maintain proper sleep, stick to consistent wake-up times and seek morning light—whether directly outdoors or through a light therapy box—within 30-60 minutes of waking up. “This helps anchor your internal clock and reduces daytime fatigue,” Moshfegh adds.
When To Consider An ADHD Assessment
If you consistently encounter issues with falling asleep, staying asleep, or waking up feeling unrested despite maintaining healthy sleep routines, and these challenges coincide with problems in focus, organization, or emotional regulation, it might be beneficial to seek an evaluation for ADHD.
Khan emphasizes that this is particularly pertinent if sleep issues have been ongoing or began in childhood, significantly affecting daily functioning at work, school, or in relationships. “It’s crucial to not view these sleep troubles in isolation, but rather in the context of other symptoms that may suggest a broader neurodevelopmental condition.”
