ADHD and sleep: Why sleep disturbances are so common in ADHD

Unfortunately, sleep problems and ADHD often go hand in hand. Up to 80% of adults and 75% of children with ADHD face challenges with sleep. 

Those chronic challenges manifest differently: some struggle to fall asleep, while for others, it’s simply the grogginess from tossing and turning all night that’s most upsetting.

What does science say, and can we square the circle? Let’s find out right now. 

ADHD and the Body’s Internal Clock

It’s common for people with ADHD to fall asleep later than usual and wake up feeling tired the next day. This delay in sleep onset often leads to daytime fatigue, poor concentration, and struggles at school or work. But when you understand the relation between ADHD and sleep, you know the root of the problem, therefore, how to manage it long-term.

Both ADHD adults and children often experience:

Delayed sleep-wake phase disorder (DSPS);Shorter total sleep timeInsomniaNightmaresRestless legs syndromeHypersomnia (a rare one among people with ADHD)Explanation #1: ADHD and sleep problems may share the same brain wiring

Years of research show that ADHD and sleep disorders share overlapping neural pathways and brain structure abnormalities, specifically in attention- and arousal-regulating brain areas. One key area, which is the prefrontal cortex, can be underactive during the day and overactive at night in ADHD. I

In very simple words, the ADHD brain stays ‘switched on’ way longer than it should. Pretty impossible to fall asleep with the lights on, right? 

If you’re an adult who wants to learn more about ADHD and how to manage it, mental health tools like the liven app can definitely help with science-backed courses. You can also use such tools to track your mood and organize your daily routines, which, as we know, is the Achilles’ heel for many ADHD people. 

Explanation #2: Dopamine and norepinephrine imbalances disrupt sleep 

One’s attention and sleep regulation depend on the level of neurotransmitters like dopamine and norepinephrine. People with ADHD often have lower levels of these chemicals, which makes it harder for them to fall asleep, maintain deep sleep, and have healthy circadian rhythms overall.

Here are a few things that can help get out your body of the constant alertness state:

Exercise during the day to boost dopamine naturally, therefore, regulate the sleep-wake cycle;Get sunlight exposure early to set your internal body clock;Avoid blue light before bedtime as screens suppress melatonin production and interfere with dopamine regulation; Try a weighted blanket. This may help calm the nervous system and improve sleep quality.Explanation #3: Comorbid conditions like anxiety and depression worsen the sleep 

Up to half of individuals with ADHD suffer from anxiety. Similarly, they are three times more likely to suffer from depression compared to the neurotypical population.

Both depression and anxiety are notoriously known for chronically disrupting sleep. Racing thoughts, rumination, and mood swings can keep the brain overactive at night, making it difficult to relax and fall asleep. And yes, these coexisting conditions often go undiagnosed. 

These things might help: 

Talk to a therapist. Once you address the root cause of anxiety/depression, your sleep patterns might improve dramatically;Practice mindfulness or grounding techniques. Apps like Headspace or Insight Timer can teach you simple breathing exercises for relaxation so you can reduce nighttime anxiety;Cognitive behavioral therapy (CBT), especially CBT-I (for insomnia) is effective for anxiety-related sleep problems; Limit caffeine. Try consuming less caffeine after 2 PM, since it can worsen nighttime restlessness; Get a ‘worry journal’ and start writing down worries before bed to offload anxious thoughts.Explanation #4: Blame it on ADHD medication

Some ADHD medications, especially stimulants, can disrupt sleep when taken late in the evening. As they boost dopamine and norepinephrine activity, your attention increases, but so might do anxiety and jitterriness. 

Timing and dosage matter. If sleep problems emerged right after you started taking ADHD medication, it might be time to talk to your doctor about side effects.

Start taking your medication earlier in the day if your provider allows you to do so; Discuss dosage adjustments with your doctor: some people do better on extended-release meds, while others need lower doses;Is it possible to switch to non-stimulant options? Again, discuss this with your healthcare provider; Keep a sleep diary. Track when you take your meds and the quality of your sleep (how long it takes you to fall asleep; total number of sleep hours; the frequency of waking up during the night, etc.) to identify patterns.

Don’t self-adjust! Always consult your healthcare provider before changing any treatment plan.

Explanation #5: Gene variations influence sleep in ADHD

Variations in certain genes (like ‘clock’ genes, which control circadian rhythms) are linked to both ADHD and delayed sleep cycles. A ‘clock’ gene is responsible for your inner sleep-and-wake regulation, and differences in this gene can make you naturally feel more alert at night and struggle to wake up in the morning. Yeap, that’s a possible explanation why so many people tend to be night owls. 

Meanwhile, gene disruptions related to dopamine regulation may affect how easily the brain winds down at night, since dopamine is partially responsible for alertness and sleep regulation as well. 

Here is what can help:

Stick to a consistent sleep-wake schedule, even on weekends, to add ‘predictability’ to your circadian rhythm; Try gradual sleep-shifting. If you’re a night owl, adjust your bedtime by 15 minutes every few nights;Consider melatonin supplements but ONLY under medical supervision as it can do more harm than good when taken uncautiously; Be patient with your rhythm. You may need more structure and routine than neurotypical people to manage your internal clock.Final thoughts

As you see, multiple factors contribute to sleep problems. That’s why there are so many ADHD sleep disturbances theories. But regardless of those, we advise you to see a specialist that can properly diagnose your symptoms, rule out other conditions, and guide you toward effective treatment. Honestly, you don’t have to figure it out alone.

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