ADHD & Sleep
ADHD and Sleep: How to Improve Rest & Relaxation
If you have ADHD, you probably know the struggle of getting a good night’s sleep. You might stay up too late, toss and turn, or wake up feeling just as exhausted as when you went to bed. Sleep issues are incredibly common for women with ADHD, yet they’re rarely talked about – especially for women who are diagnosed later in life.
So, why is sleep so difficult when you have ADHD? And more importantly, what can you do to improve it?
Why ADHD Makes Sleep So Challenging
ADHD impacts the brain’s ability to regulate dopamine, the neurotransmitter responsible for motivation, focus, and – yes – sleep regulation. Here are some key ways ADHD disrupts rest:
Trouble Winding Down – Your brain craves stimulation, making it hard to shift from “on” to “off” at bedtime.
Hyperfocus at Night – Ever get a burst of energy right when you should be sleeping? ADHD brains often find their flow late at night, making it tough to stop.
Poor Sleep Quality – Even if you fall asleep, you may wake up multiple times, have restless sleep, or struggle with insomnia.
Irregular Sleep Schedules – Many people with ADHD struggle with routine, leading to inconsistent bedtimes and wake-up times.
Racing Thoughts – Anxiety and overthinking can keep your mind spinning, preventing deep rest.
How to Improve Your Sleep with ADHD
The good news? Better sleep is possible – it just takes the right strategies.
Create a consistent routine
Even if you don’t feel tired, try to go to bed and wake up at the same time every day. This helps regulate your internal clock.
Use a “Body Double” for Sleep
Body Doubling (working alongside someone else for accountability) can also work for bedtimes. Try using a sleep app, listening to guided meditations, or even video chatting with a friend who also struggles with sleep to wind down together.
Set a “Wind Down” Alarm
Instead of waiting until you feel tired, set an alarm to remind yourself to start unwinding – dim the lights, shut down screens, and do a relaxing activity like reading or stretching.
Manage Racing Thoughts
If your mind won’t stop spinning, try journaling for five minutes before bed to get thoughts out of your head. You can also use white noise or sleep stories to distract your brain from overthinking.
Optimize Your Sleep Environment
Make your bedroom a sensory-friendly space. Use blackout curtains, a weighted blanket, and keep the room cool and quiet. If silence is unsettling, try pink or brown noise instead of white noise for a calming effect.
Be Mindful of Caffeine & Stimulants
If you take ADHD medication talk to your doctor about how it might be affecting your sleep. Avoid caffeine later in the day!
When to Get Extra Support
If sleep struggles are interfering with your daily life, you don’t have to figure it out alone. Many women with ADHD find that therapy helps them identify patterns, manage overwhelm, and create routines that actually work for their unique brain.
As an ADHD therapist specializing in women diagnosed later in life, I can help you navigate these challenges with personalized strategies. If you’re ready to improve your sleep, reduce stress, and build a life that works with your ADHD instead of against it. I’d love to support you.
