ADHD and Sleep: Tips for Better Rest When Your Brain Won’t Turn Off
ADHD and Sleep: Tips for Better Rest When Your Brain Won’t Turn Off
Let’s be honest—sleeping with ADHD can feel like an epic battle. Your body might be tired, but your brain? Oh no, it’s wide awake, replaying every awkward moment from 2003 or creating a new 47-step plan to “finally get organized.” Sound familiar?
You’re not alone. Sleep challenges are incredibly common in adults with ADHD. In fact, studies show that up to 75% of adults with ADHD experience sleep problems, whether it’s trouble falling asleep, staying asleep, or waking up feeling like you’ve barely rested.
But don’t worry—there’s hope! With a few adjustments, you can calm your racing mind and get the restorative sleep your ADHD brain desperately needs. Let’s dive into why ADHD impacts sleep and, more importantly, how to fix it.
Why Does ADHD Affect Sleep?
The connection between ADHD and sleep is complex, but here are the main culprits:
- Dysregulated Circadian Rhythm
ADHD brains often struggle to align with a typical 24-hour sleep-wake cycle. You might feel wide awake at midnight and exhausted at 7 a.m. This “night owl” tendency is common in neurodivergent individuals. - Hyperactive or Racing Thoughts
Ever feel like your brain has no “off” switch? ADHD often comes with a whirlwind of thoughts, making it hard to relax enough to fall asleep. - Emotional Dysregulation
Stress, anxiety, and even excitement can amplify ADHD symptoms and interfere with your ability to unwind at night. - Sensitivity to Stimulants
Medications, caffeine, or even blue light from screens can delay your body’s natural production of melatonin (the hormone that helps you sleep). - Sleep Disorders and ADHD
Adults with ADHD are more likely to experience co-existing sleep issues like insomnia, restless leg syndrome, or sleep apnea.
Tips to Improve Sleep with ADHD
The good news? You don’t have to settle for sleepless nights. These ADHD-friendly strategies can help you calm your mind, regulate your body clock, and finally get some decent rest.
1. Create a Consistent Sleep Routine
ADHD brains love novelty, but when it comes to sleep, consistency is king. Try:
- Going to bed and waking up at the same time every day (even on weekends).
- Developing a calming bedtime ritual, like reading, journaling, or light stretching.
2. Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs can suppress melatonin production and make it harder to fall asleep.
- Turn off screens at least 30-60 minutes before bed.
- Use blue-light-blocking glasses or enable “night mode” on your devices if you need to work late.
3. Use White Noise or Soothing Sounds
If you’re easily distracted by outside noises, a white noise machine or app can help. You could also try calming sounds like:
- Rainfall
- Ocean waves
- ASMR (if it helps you relax!)
4. Try ADHD-Friendly Meditation or Breathing Exercises
Meditation might sound impossible with a busy brain, but guided ADHD-specific practices can help calm your thoughts. Apps like Headspace or Calm offer beginner-friendly options.
Quick Breathing Exercise to Try:
- Inhale for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly for 8 seconds.
Repeat this 3-4 times to help your body shift into “rest mode.”
5. Pay Attention to What You Eat and Drink
- Avoid caffeine in the afternoon and evening.
- Eat a light, balanced dinner (heavy meals or sugary snacks too close to bedtime can disrupt sleep).
6. Optimize Your Bedroom for Sleep
Turn your room into a calm, cozy space where your brain feels ready to unwind:
- Cool it down: Set the thermostat between 60-67°F (16-19°C).
- Keep it dark: Use blackout curtains or an eye mask.
- Declutter your space: A clean room can help reduce overstimulation before bed.
7. Use Melatonin Responsibly
Melatonin supplements can help regulate your sleep-wake cycle, especially if your circadian rhythm is out of sync. But it’s best to consult your doctor first, as melatonin doesn’t work for everyone.
8. Try “Brain Dumping” Before Bed
Ever feel like your mind won’t stop spinning? Grab a notebook and “dump” all your thoughts, worries, or to-dos onto paper. This can help clear mental clutter so your brain can relax.
9. Exercise Earlier in the Day
Regular exercise helps regulate ADHD symptoms and promotes better sleep. However, intense workouts too close to bedtime can energize your brain and make it harder to wind down.
ADHD-Specific Sleep Tools to Consider
There are some tools designed specifically to help neurodivergent adults get better sleep. Here are a few you might want to try:
- Weighted Blankets: The gentle pressure can help reduce anxiety and promote relaxation.
- Sleep Masks: If light sensitivity keeps you awake, a sleep mask can make a big difference.
- Smart Sleep Devices: Tools like the Hatch Restore combine white noise, meditation, and customizable lighting to create a calming bedtime routine.
What to Do When You Can’t Sleep
Even with the best sleep habits, there will be nights when sleep feels impossible. Here’s how to handle those restless moments:
- Avoid Clock-Watching: Staring at the clock only adds stress. Instead, turn it away from you.
- Get Out of Bed: If you’ve been lying awake for more than 20 minutes, get up and do a calming activity (like reading or stretching) until you feel drowsy.
- Reframe Sleeplessness: Instead of spiraling, remind yourself that resting (even without sleeping) still has value.
Final Thoughts
Sleep is essential for managing ADHD, but it’s also one of the biggest challenges many adults face. With the right strategies—like creating a consistent routine, calming your mind, and making small adjustments to your environment—you can finally take steps toward better rest.
Remember, improving sleep takes time, so don’t be discouraged if it doesn’t happen overnight (pun intended). Start with one or two tips from this list, and build from there.
Need help creating a personalized ADHD game plan, including sleep strategies? Check out my coaching services at ADHD Superpower Mastery and let’s work together to turn those restless nights into well-rested ones!
