How ADHD Affects Sleep (& What to Do About It)

Why Does ADHD Make Sleep So Hard?

If you have ADHD, you may feel exhausted but wired at night, or wake up feeling like you barely slept. ADHD affects sleep due to differences in dopamine levels, delayed melatonin production, and difficulties with sensory regulation.

Common ADHD-related sleep struggles include:

• Difficulty falling asleep due to racing thoughts and hyperfocus

• Waking up multiple times during the night

• Restless sleep with frequent tossing and turning

• Feeling groggy in the morning despite getting enough hours of sleep

• Inconsistent sleep schedules and late-night energy spikes

Why ADHD Causes Sleep Problems

1. The ADHD Brain Struggles to Shut Off at Night

ADHD brains seek stimulation throughout the day, but when everything quiets down at night, thoughts often become louder. Many people with ADHD experience an increase in racing thoughts, overanalyzing the day, and sudden hyperfocus on random ideas.

2. Irregular Melatonin Production

Research shows that ADHD brains release melatonin, the hormone responsible for sleep, later than neurotypical brains. This delayed release explains why many people with ADHD feel more awake at night and struggle to fall asleep at a typical bedtime.

3. Sensory Sensitivities & Restlessness

Many individuals with ADHD experience heightened sensitivity to sound, light, and touch, making it difficult to feel comfortable enough to sleep. Restlessness, tossing and turning, and an inability to fully relax are common challenges.

4. Dopamine and Sleep Cycles

ADHD brains thrive on dopamine, which makes stimulating activities like scrolling through social media, gaming, or binge-watching TV shows feel more rewarding at night. Unfortunately, these activities make it even harder to wind down.

How to Fix Your Sleep with ADHD: Five Strategies That Actually Work

Rather than trying to completely change your sleep habits overnight, focus on small adjustments that work with the way ADHD brains function.

1. Try the “Brain Dump” Method Before Bed

ADHD brains tend to hold onto thoughts at night, making it hard to relax. A brain dump helps clear mental clutter so the mind can wind down.

How to do it:

• Write down anything on your mind before bed, whether it’s tasks for tomorrow, random thoughts, or emotions you need to process.

• Keep a notebook or notes app next to your bed to avoid mental spiraling.

• If something is bothering you, write down a possible action step for the next day.

Many people with ADHD find that writing down their thoughts helps signal to their brain that it’s okay to let go of them for the night.

2. Shift Your Sleep Schedule Gradually

ADHD brains often resist abrupt changes in routine. Instead of forcing an earlier bedtime all at once, adjust your schedule in small increments.

How to do it:

• If you normally sleep at 2 AM, aim for 1:45 AM for a few nights, then shift earlier in 15-minute increments.

• Set two alarms in the evening—one as a reminder to start winding down and another for when to get in bed.

• Establish a routine that helps signal bedtime, such as dimming the lights, reading a book, or stretching.

This method allows your brain to adjust without feeling restricted.

3. Use “Sleep-Friendly” ADHD Stimulation

For some people with ADHD, trying to sleep in total silence makes distractions even louder. Instead of forcing silence, use calming background noise.

What to try:

• White noise or pink noise to block external distractions

• Audiobooks or low-volume podcasts with a monotone voice

• Weighted blankets to help with sensory sensitivity and restlessness

Avoid content that is too engaging, such as suspenseful books, fast-paced YouTube videos, or social media feeds.

4. Reduce “Revenge Bedtime Procrastination”

Many people with ADHD stay up late because it feels like the only time they have to relax. This habit, known as “revenge bedtime procrastination,” often results in chronic sleep deprivation.

How to fix it:

• Set a “wind-down alarm” one hour before bed as a reminder to stop stimulating activities.

• Replace phone scrolling with another form of relaxation, such as listening to calming music, doing gentle stretching, or taking a warm shower.

• Tell yourself, “I can watch one episode, but after that, I will start my wind-down routine.”

Shifting away from overstimulating activities before bed can make falling asleep easier.

5. Get More Sunlight in the Morning

ADHD brains often have delayed sleep cycles, making it harder to wake up feeling alert. Sunlight exposure in the morning helps regulate circadian rhythms and improve melatonin production at night.

How to do it:

• Spend 10-15 minutes outside within the first hour of waking up.

• If going outside isn’t possible, open curtains or use a bright light therapy lamp.

• Pair sunlight exposure with movement, such as a short walk or light stretching.

This simple habit can help reset your body’s internal clock over time.

Final Thoughts: Sleep and ADHD Don’t Have to Be a Struggle

ADHD makes sleep challenging, but with small, intentional adjustments, it is possible to build a routine that works with your brain instead of against it.

• Try a brain dump journal to clear mental clutter

• Adjust sleep schedules gradually rather than all at once

• Use background noise or weighted blankets to improve sleep quality

• Reduce dopamine-heavy activities before bed

• Get morning sunlight to help regulate melatonin production

If sleep issues are significantly impacting your energy, focus, or mental health, therapy can help create a personalized plan to improve your sleep.

Want help building an ADHD-friendly sleep routine?