ADHD and Sleep: What Affects It and What Can Help

Person resting in bed to illustrate the link between ADHD and sleep challenges

Approximately 25 to 50 percent of individuals with ADHD have difficulties getting to sleep, staying asleep, or waking up at the wrong time. Sleep disorders such as insomnia, sleep apnoea, and restless legs syndrome (RLS) are also more common in people with ADHD. Co-occurring mental health conditions like anxiety, depression, and substance use can further disrupt sleep.

What Disrupts Sleep in ADHD?

Hyperfocused activity
People with ADHD may hyperfocus on screens or tasks, especially late in the day. Blue light from phones, tablets, and televisions can interfere with the brain’s natural sleep rhythm and make it harder to fall asleep.

Alcohol
Alcohol increases the number of times you wake during the night and reduces the amount of deep, restorative sleep. It can also act as a diuretic, leading to multiple trips to the bathroom.

Sugar
Sugary snacks or drinks late in the day can cause an energy spike, making it harder to relax and fall asleep.

Caffeine
Caffeine is both a stimulant and a diuretic. Avoid it for at least four hours before bedtime, or consider eliminating it altogether if sleep is a concern.

Nicotine
Nicotine can disrupt the ability to fall and stay asleep, making it more difficult to get adequate rest.

Sleep Strategies for People with ADHD

The 4-7-8 Breathing Method
Helps reduce adrenaline and cortisol levels and calms the nervous system.

  • Inhale through the nose for four counts
  • Hold the breath for seven counts
  • Exhale through pursed lips for eight counts
  • Repeat four rounds

Rapid Eye-Blinking Technique
Tires out the eye muscles and prepares the body for sleep.

  • Lie in a dark, comfortable room with your eyes open
  • Count backwards slowly from 300
  • Blink rapidly for about 30 seconds
  • When your eyes become heavy, close them and allow sleep to come naturally

ASMR (Autonomous Sensory Meridian Response)
Some people experience a pleasant tingling that starts at the head and moves down the spine. Listening to ASMR content may trigger deep relaxation and support sleep.

Sleep Supplements
Natural supplements may help with relaxation and sleep onset. Always speak with a healthcare provider first.

  • Tryptophan: Supports melatonin production
  • L-theanine: Found in some teas, promotes calm
  • Magnesium: Helps the body relax
  • Valerian root: Can reduce racing thoughts
  • Melatonin: Useful for sleep regulation, especially in ADHD

Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, including weekends. This supports the body’s internal clock and improves sleep quality over time.

Incorporate Regular Exercise
Exercise helps promote restful sleep. While vigorous activity just before bed is not advised, regular outdoor play or movement during the day is beneficial.

Drink a Warm Cup of Herbal Tea
Caffeine-free teas such as chamomile can promote relaxation.

Eat a Light Snack if Needed
A small, nutritious snack before bed can be helpful, but avoid heavy or sugary foods.

Create Quiet Time Before Bed
Soothing activities like reading, drawing, listening to music, deep breathing, or meditation can help the mind and body unwind.

Take a Warm Bath or Shower
A warm bath or shower before bed can be relaxing and signal to the body that it is time to sleep.

Limit Naps
Daytime naps should be kept to 30 minutes or less to avoid interfering with nighttime sleep.

Shift Focus to Positive Thoughts
Worries can keep the brain alert. Try journaling or writing down three things you are grateful for before bed to promote calm and positive thinking.

Use Aromatherapy
Scents such as lavender, chamomile, or jasmine can help create a soothing bedtime environment.

Listen to an Audiobook
Listening to a calm story in the dark may help both children and adults shift attention away from racing thoughts.

Prepare Your Sleep Environment
Ensure your bedroom is cool, dark, quiet, and comfortable. Use blackout curtains or white noise if needed.

Read Light Material
Reading a book or magazine can help with winding down, but avoid intense or gripping content that might keep you awake.

Set Worries Aside
Keep a notepad by the bed. If anxious thoughts arise, jot them down and return to them in the morning.

Use White Noise
Steady, non-stimulating sounds such as a fan or white noise machine can help block out distractions.

Transitional Objects for Comfort
Soft blankets or familiar objects can support children at bedtime and may also comfort older children or teens.

Get Out of Bed if You Cannot Sleep
If you are unable to fall asleep after 15 to 20 minutes, move to another quiet room and do something calming. Return to bed when drowsy. Repeat if needed.

Improving sleep with ADHD often takes patience and a bit of experimentation. What helps one person may not help another, and small changes can take time to show results. The important thing is to treat sleep as something valuable and worth protecting. With the right support and consistent strategies, restful sleep can become more achievable, leading to better focus, steadier mood, and improved overall wellbeing.