Understanding the Link Between ADHD and Insomnia And What You Can Do About It

If you or someone you know has ADHD, you might also be struggling with sleep problems especially insomnia. This isn’t a coincidence. Research shows that up to 70% of people with ADHD experience ongoing difficulties with sleep, including trouble falling asleep, staying asleep, or waking up feeling rested. But why is that? And more importantly, what can be done about it?

Why ADHD and Insomnia Often Go Hand in Hand

ADHD is more than just inattention or hyperactivity it involves differences in brain chemistry and regulation, especially involving dopamine and norepinephrine. These chemicals also help regulate our sleep-wake cycles. Because of this, many people with ADHD naturally have a delayed internal clock, meaning they feel alert later into the evening and find it hard to fall asleep at a “normal” time.

On top of that, symptoms like racing thoughts or difficulty “turning off” the brain can make it tough to relax and fall asleep. For some, the medications used to treat ADHD can interfere with sleep, especially if taken later in the day.

Sleep disorders like restless legs syndrome or sleep apnea also occur more frequently among people with ADHD, making restful sleep even harder to come by.

How Poor Sleep Affects ADHD

Lack of sleep doesn’t just make anyone feel tired. For someone with ADHD, it can worsen symptoms like trouble concentrating, impulsivity, and emotional regulation. This creates a frustrating cycle where poor sleep leads to worse ADHD symptoms, which in turn make it even harder to sleep.

What Can Help? Practical Strategies from Therapy

The good news is that many effective strategies can improve sleep for people with ADHD. Here’s what I often recommend in therapy:

Understand Your Sleep

Learning about how ADHD affects your sleep can be empowering. It’s not just about willpower your brain’s wiring plays a big role.

Build a Sleep Routine

Consistent bedtimes and wake times are key. Using reminders, alarms, or linking your bedtime to another evening habit can help overcome time-blindness, a common ADHD challenge.

Try Cognitive Behavioral Therapy for Insomnia

CBT-I (Cognitive Behavioral Therapy for Insomnia) is a proven approach that helps change unhelpful sleep habits and anxious thoughts about sleep. For ADHD, this may mean shorter sessions or visual tools to stay on track.

Manage Screen Time

Screens emit blue light that can disrupt sleep signals. Reducing screen use an hour before bed or using blue light filters can make a big difference.

Relax Your Mind and Body

Techniques like deep breathing, progressive muscle relaxation, or mindfulness can help calm racing thoughts before bed.

Work with Your Doctor on Medication Timing

Sometimes, adjusting when or what medication you take can improve sleep without sacrificing ADHD symptom control.

When to Seek Further Help

If sleep problems persist despite these strategies, it’s important to consider whether other issues like sleep apnea or restless legs syndrome might be involved. These require medical evaluation and treatment.

Final Thoughts

Sleep and ADHD are closely linked in a complex way, but with the right strategies and support, restful nights are within reach. If sleep difficulties are affecting your daily life or ADHD symptoms, consider reaching out to a mental health professional for tailored help.