ADHD and Sleep Disorders: Breaking the Cycle
- Home For Balance
- Aug 28
- 5 min read
If you or your child struggles with ADHD, you're probably no stranger to restless nights, early morning exhaustion, and the frustrating cycle of poor sleep. But what many don't realize is that sleep problems are not just a side effect of ADHD — they are often deeply intertwined with the condition itself.
Understanding the connection between ADHD and sleep challenges is crucial for creating healthier routines, improving focus during the day, and supporting emotional regulation.
How ADHD Affects Sleep
Sleep problems are extremely common in individuals with ADHD. In fact, research suggests that up to 70% of children and adults with ADHD experience significant sleep disturbances.
Here are some key reasons why:
Delayed Sleep Phase: Many people with ADHD experience a "shifted" internal clock, making them feel naturally alert late at night and sleepy during the morning — a condition known as Delayed Sleep Phase Syndrome.
Difficulty "Turning Off" the Mind: Racing thoughts, mental hyperactivity, and emotional restlessness can make it very hard to wind down at night, even when the body is physically tired.
Sensory Sensitivities: Noise, light, scratchy sheets, or slight temperature changes can be overwhelming and disrupt sleep.
Impulse Control Challenges: Difficulty resisting distractions (like screens or late-night activities) can push bedtime later and later.
Medication Side Effects: Some stimulant medications used to treat ADHD can interfere with falling asleep, especially if taken too late in the day.
Emotional Dysregulation: Anxiety, frustration, and mood swings — common in ADHD — can flare up at night when the brain is less occupied, making it harder to relax.
Common Sleep Disorders Seen with ADHD
ADHD is associated with several specific sleep problems, including:
Insomnia: Trouble falling asleep, staying asleep, or waking up too early.
Delayed Sleep Phase Syndrome (DSPS): The body’s internal clock is shifted later, making it hard to fall asleep at a socially “normal” time.
Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder: These uncomfortable sensations or movements can interfere with falling and staying asleep and are more common in people with ADHD.
Obstructive Sleep Apnea (OSA): Sleep apnea can mimic or worsen ADHD symptoms, especially daytime sleepiness, irritability, and difficulty concentrating.
Why Sleep Matters for ADHD Management
Poor sleep doesn’t just cause fatigue — it amplifies ADHD symptoms like inattention, hyperactivity, emotional dysregulation, and impulsivity. In fact, many behaviors that are labeled "ADHD behaviors" are worsened or even caused by chronic sleep deprivation.
Good sleep improves:
Attention span
Emotional resilience
Impulse control
Physical health
Memory and learning
Overall mood
In short, treating sleep is often treating ADHD.
Tips for Improving Sleep in ADHD
Establish a Wind-Down Routine: Consistent, calming activities before bed (reading, warm showers, gentle music) can signal the body that it's time to rest.
Set a Consistent Sleep Schedule: Even on weekends, try to keep bedtime and wake time within the same 1-hour window to stabilize the body’s internal clock.
Limit Screen Time: Reduce exposure to blue light (phones, tablets, computers) at least 60 minutes before bed. Blue light delays melatonin production, making it harder to fall asleep.
Create a Sensory-Friendly Sleep Environment: Invest in blackout curtains, white noise machines, comfortable bedding, and temperature control to minimize sensory disruptions.
Consider Evening Exercise: Moderate physical activity (not too close to bedtime) can help burn off excess energy and promote better sleep.
Time Medications Carefully: Talk to your doctor about adjusting ADHD medication timing if it's interfering with sleep.
Mindfulness and Relaxation Techniques: Deep breathing, progressive muscle relaxation, or guided imagery can help calm the mind and body before bed.
Suggestions for Parents
Supporting your child or teen with ADHD to sleep better can feel overwhelming, but small steps make a big difference. Here’s how you can help:
Model Calmness Around Bedtime: Children often "borrow" emotional energy from their parents. Staying calm, even when bedtime battles happen, helps your child regulate.
Use Visual Schedules: Charts with pictures for younger kids or simple checklists for teens can outline the bedtime routine (bath, pajamas, story, lights out). Visual aids reduce reliance on memory and verbal reminders.
Reward Positive Sleep Behaviors: Instead of punishing poor sleep habits, celebrate successes — even small ones, like starting the bedtime routine on time or turning off the TV without an argument.
Avoid Over-Scheduling Afternoons and Evenings: Give your child time to decompress after school rather than piling on activities. Overstimulation can make bedtime even harder.
Problem-Solve Together: Involve your child in finding solutions: "What would help you feel more relaxed at bedtime?" or "Do you want to pick the music for our nighttime routine?"
Consult Medical Professionals When Needed: If your child continues to have significant sleep problems despite routine changes, talk to your pediatrician. A sleep study or medication adjustment might be appropriate.
Prioritize Self-Care for Yourself Too: Sleep battles can wear down even the most patient parents. Make sure you are getting support, rest, and breaks whenever possible.
When it comes to ADHD and sleep, it's essential to remember that this isn’t about laziness or bad habits. Sleep difficulties are a real, biologically based part of ADHD — and they can be improved with understanding, structure, and support.
Therapy for sleep disorders can be highly effective, especially when difficulties with sleep are linked to stress, anxiety, or other mental health concerns. One of the most well-researched approaches is Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps individuals identify and change unhelpful thought patterns and behaviors that interfere with restful sleep. CBT-I may include techniques such as improving sleep hygiene, limiting time spent in bed awake, creating a consistent sleep schedule, and learning relaxation strategies to reduce nighttime worry. Unlike medication, which can provide short-term relief, therapy addresses the root causes of sleep difficulties, equipping individuals with long-lasting skills to manage their sleep more effectively. Over time, this can lead to better quality rest, improved daytime functioning, and a stronger sense of control over one’s sleep patterns.
By focusing on sleep, you’re not just helping your child or yourself feel better at night — you're laying the foundation for better focus, mood, and success every day.
At Home For Balance, we recognize that ADHD is not just a challenge—it can also be a remarkable source of creativity, energy, and innovation. We believe in the transformative power of the therapeutic relationship to foster meaningful change, helping you manage ADHD effectively while embracing your unique superpowers.
Our team of dedicated clinicians specializes in working with individuals across the lifespan who are navigating ADHD and related mental health concerns. Using a personalized and holistic approach, we help clients harness their strengths, develop practical coping strategies, and build the skills needed for lasting success. Whether you are facing stress, anxiety, emotional regulation difficulties, or executive functioning challenges, we are here to support you every step of the way.
Take the first step toward a more balanced, empowered life. Contact us today at info@homeforbalance.com or 561.600.1424 to schedule a FREE 30-minute consultation!
Recommended Books
Driven to Distraction by Edward M. Hallowell, M.D. and John J. Ratey, M.D.
Taking Charge of ADHD by Russell A. Barkley, Ph.D.
Delivered from Distraction by Edward M. Hallowell, M.D. and John J. Ratey, M.D.
Smart but Scattered by Peg Dawson, Ed.D. and Richard Guare, Ph.D.
ADHD 2.0 by Edward M. Hallowell, M.D. and John J. Ratey, M.D.
Helpful Websites
CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder)
The National Resource Center on ADHD
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