ADHD & Sleep: The Many Ways It Gets Complicated

If you’ve ever had the “why can’t I just fall asleep like a normal person?!” conversation with yourself… you’re not alone.

ADHD and sleep have a complicated relationship.

In fact, research shows that ADHD often comes with a higher likelihood of sleep difficulties, and it’s not just one thing. There are many ways our brains and bodies can struggle to find rest.

Here are some common ADHD + sleep challenges I see with clients:

1️⃣ The Racing Brain at Bedtime

Your body is tired, but your brain just got its second wind. That’s thanks to delayed circadian rhythm patterns in ADHD, plus all the ideas, worries, and unfinished to-do lists coming out to play the moment the lights go out.

2️⃣ Time Blindness = Sleep Sabotage

Without a strong internal clock, “I’ll go to bed in 10 minutes” can turn into “How is it 2:30am?!” in a flash. Screens, projects, and hyperfocus can easily push bedtime hours past what’s healthy.

3️⃣ The Dopamine Chase

ADHD brains crave stimulation. Scrolling, gaming, late-night conversations, or even reorganizing the pantry can give a satisfying dopamine hit… right when we should be winding down.

4️⃣ Restless Body, Restless Mind

Some folks with ADHD also deal with restless legs, fidgeting, or tossing and turning, making it harder to settle physically.

5️⃣ Disrupted Sleep Cycles

Even if you do fall asleep, ADHD can make it harder to stay asleep, whether from heightened reactivity to noise/light or from comorbid anxiety.

So, what can help?

Build a wind-down ritual 🕯 Gentle, consistent cues to tell your brain “we’re shutting down now” (dim lights, calming music, reading).
Time boundary tricks ⏳ Set alarms for when to start bedtime, not just when to wake up.
Reduce dopamine late at night 📵 Limit stimulating activities 1–2 hours before bed.
Externalize your thoughts ✍ Brain-dump your to-do’s and worries so they don’t cycle endlessly in your mind.
Advocate for yourself 🗣 Talk with a healthcare provider about ADHD-specific sleep supports.

The key: Sleep challenges with ADHD aren’t about “laziness” or “bad discipline.” They’re about brains wired differently. You deserve to approach rest with strategies that honor your needs.

💌 P.S. Want more tools to help your twirly ADHD brain find structure and calm? My Free Navigating ADHD Mini Workbook is full of strategies and prompts. Snag it here:

Take me to my Free ADHD Workbook!