How Can I Improve Sleep with ADHD? Tips, Strategies, and Expert Advice
Sleep challenges are common for adults with ADHD. Whether it’s difficulty falling asleep, staying asleep, or waking up feeling unrefreshed, poor sleep can worsen ADHD symptoms like inattention, impulsivity, and emotional regulation. The good news is that improving your sleep hygiene—habits and practices that promote better rest—can make a significant difference. In this blog, we’ll explore why ADHD affects sleep, evidence-based tips for better sleep, and practical strategies you can start using tonight.
Why Does ADHD Impact Sleep?
ADHD affects the brain’s ability to regulate focus and impulses, which can also interfere with sleep. Common sleep-related challenges include:
Racing thoughts: Difficulty "turning off" the brain at bedtime.
Delayed sleep-wake cycles: Tendency to feel more alert in the evening and struggle to wake up early.
Inconsistent routines: Difficulty sticking to a regular sleep schedule.
Hyperactivity: Restlessness that makes it hard to relax and fall asleep.
Sleep deprivation then creates a vicious cycle, worsening ADHD symptoms during the day.
The Benefits of Good Sleep Hygiene for ADHD
Improved focus and attention: Sleep supports cognitive functions like memory, problem-solving, and executive functioning.
Better emotional regulation: Restful sleep reduces irritability and emotional reactivity.
Increased energy: Quality sleep helps combat the fatigue that often comes with ADHD.
Consistency: A stable sleep routine builds structure, which is essential for managing ADHD symptoms.
Sleep Hygiene Tips for ADHD
1. Set a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
Use alarms or reminders to signal bedtime and wake-up time.
2. Create a Wind-Down Routine
Spend 30–60 minutes before bed doing relaxing activities like reading, listening to calming music, or meditating.
Avoid stimulating activities, like watching TV or scrolling on your phone.
3. Optimize Your Sleep Environment
Darkness: Use blackout curtains or an eye mask.
Quiet: Use white noise machines or earplugs if needed.
Cool temperature: Aim for 60–67°F, which is ideal for sleep.
4. Limit Stimulants and Screen Time
Avoid caffeine in the afternoon or evening.
Turn off screens at least an hour before bed to reduce blue light exposure, which disrupts melatonin production.
5. Use ADHD-Friendly Tools
Try weighted blankets to reduce restlessness.
Use sleep apps or bedtime alarms to establish routines.
6. Incorporate Physical Activity
Regular exercise can improve sleep quality, but avoid intense workouts close to bedtime.
7. Be Mindful of Naps
Limit naps to 20–30 minutes earlier in the day to avoid disrupting nighttime sleep.
When to Seek Help
If you’ve tried improving your sleep hygiene and still struggle, it may be time to consult a professional. Options include:
Behavioral sleep therapy: Addresses habits and patterns that interfere with sleep.
Medical evaluation: Identifies conditions like sleep apnea or restless leg syndrome that might be affecting rest.
ADHD treatment adjustments: Discuss with your provider if ADHD medication timing might be affecting sleep.
Conclusion
You might already know some of these tips, but putting them into practice can be a challenge—especially with ADHD. That’s where I come in. Working together, we’ll not only create a personalized plan for better sleep, but I’ll also provide the support and accountability to help you stick with it.
