Do you ever feel completely exhausted until your head finally hits the pillow—only to find that you’re suddenly wide awake and your mind refuses to shut off? If so, you’re not alone. Research shows that 50–70% of adults and 60–80% of children with ADHD experience some form of sleep disturbance. These disturbances often include:
Insomnia (difficulty falling or staying asleep)
Frequent waking
Restless sleep
Trouble waking in the morning
Many individuals with ADHD struggle to wind down at night, experiencing both mental and physical restlessness. Some researchers propose that disrupted circadian rhythms—along with time blindness—may contribute to these challenges. When your body doesn’t accurately recognize when it’s time for sleep, you can end up feeling groggy and unrefreshed, taking longer to fully wake up and become functional the next day.
Insufficient or poor-quality sleep can significantly worsen ADHD symptoms. The good news? You can take steps to improve your rest by focusing on sleep hygiene—the habits and routines that encourage a consistent, restful night’s sleep. Here are a few strategies:
1. Set a Bedtime Routine and Stick to It: Establishing a regular bedtime creates a predictable habit for your body, helping to regulate your sleep-wake cycle. When you go to bed and wake up at the same time each day, your brain and body begin to anticipate sleep more effectively.
2. Dim the Lights: Lowering artificial lighting a few hours before bed signals your brain that it’s time to wind down. This gentle transition can help initiate the natural release of melatonin, the hormone responsible for facilitating sleep.
3. Use Your Bed for Sleeping: Scrolling on your phone or watching videos can stimulate your brain, making it harder to drift off. Try putting screens away at least one hour before bedtime to allow your mind to settle and prepare for rest.
4. Avoid Naps: If you often feel the need to nap, it may indicate that you’re not getting adequate nighttime sleep. Napping can also confuse your internal clock, making it tougher to stick to a regular sleep schedule.
Personalizing Your Routine: Keep in mind that everyone’s ADHD experience is different. You might need to experiment with your bedtime routine, the amount of screen-free time, or even how you manage your environment (like light and sound) before you find what works best. Don’t be discouraged if you need a bit of trial and error—it’s a normal part of the process.
Considering Professional Support: If you continue to struggle with sleep despite trying these strategies, consider reaching out to a therapist or healthcare provider who understands ADHD. Professional support can help you:
Develop a tailored bedtime routine
Manage racing thoughts and nighttime anxiety
Address co-occurring concerns like stress or mood issues
By combining these practical sleep hygiene tips with individualized support, you can build healthier sleep habits and reduce the impact of ADHD-related challenges. While these changes may not completely eliminate all sleep issues, they can go a long way toward helping you wake up feeling more refreshed and ready to meet the day.
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