Is Your ADHD Keeping You Awake at Night? Here’s How to Sleep Better

If you have ADHD (attention-deficit hyperactivity disorder), you may struggle with getting a good night’s sleep. More than 4 in 10 adults with ADHD have insomnia, and rates are even higher in those with more severe symptoms of ADHD. 

If you can’t sleep well at night, it can leave you feeling tired the next day. And this can make ADHD symptoms even worse.

If you have ADHD, you may have to focus on some specific approaches to falling asleep. It’s also important to look at any medications you’re taking for ADHD and how they may affect your sleep. 

Does ADHD cause sleep problems?

People with ADHD are more likely to have insomnia and other sleep problems. One study found the risk of insomnia was more than twice as high in people with ADHD compared to the general population. 

The relationship between ADHD and sleep is complicated. That’s because symptoms can affect your sleep and a lack of sleep can affect your symptoms. But there are a few ways that ADHD is thought to cause sleep issues. 

ADHD may affect your body clock, or circadian rhythm, which regulates sleeping patterns. This may make it difficult to fall asleep when you need to. And it partly explains why people with ADHD tend to have more night owl habits and prefer to stay up late. 

People with ADHD are also more likely to have mood disorders like depression or anxiety than the general population. These mental health conditions can also contribute to insomnia.

And finally: Many sleep disorders are common in people with ADHD.

What sleep problems are most commonly associated with ADHD?

Insomnia is one of the more common sleep disorders in people with ADHD. Symptoms of insomnia may include:

• Taking more than an hour to fall asleep at night

• Waking up throughout the night

• Not feeling rested in the morning

• Difficulty waking up in the morning

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ADHD is also associated with other conditions that can impact sleep. These include:

• Obstructive sleep apnea (OSA): Sleep apnea is when your breathing briefly pauses throughout the night.

• Restless leg syndrome: Restless leg syndrome is when you have unpleasant sensations in your legs that cause an urge to move them. The urges can make it hard to fall asleep.

• Circadian rhythm sleep disorder: These are problems with the body’s sleep-wake cycle. One example is delayed sleep-wake phase disorder, which is when you go to sleep a few hours later than you need to.

• Narcolepsy: This is a neurological disorder that causes excessive sleepiness during the day.

Do ADHD medications cause sleep problems?

ADHD medications can cause sleep problems. In fact, insomnia is one of the most common side effects of stimulant medications, especially in children. Stimulant medications are the most common type of medication used to treat ADHD. A less common type are non-stimulant medications like atomoxetine (Strattera). 

But people respond differently to ADHD medications. Some may have what’s called a paradoxical effect from a stimulant medication. In other words, it can actually be calming and allow you to fall asleep. Also, when your symptoms of ADHD are well controlled with medication, your brain may be less likely to be on overdrive, keeping you awake.

You’ll likely need to work with your psychiatrist or prescriber to adjust your medication based on your own response.

Certain things that you may need to adjust include:

• Which medication you take: Different medications affect people differently.

• Timing: You may need to experiment with taking medication earlier or later in the day.

• Short-acting vs. long-acting medication: Long-acting medications stay in your system longer and may affect sleep.

• Dosage: You may need a lower dose in the evening than the morning.

If you have ADHD, what can you do to get better sleep?

If you have trouble falling and staying asleep, there are things you can do to get better sleep. But be sure to talk to a healthcare professional or your therapist to make sure your medications or other issues aren’t causing your sleep problems. They can also help you create and stick with good sleep habits. 

Here are some places to start.

Develop good sleep habits

For someone who has ADHD, it can be a struggle to maintain regular sleep habits. Sleep hygiene refers to the behaviors that can help you fall and stay asleep. 

In people with ADHD, not following good sleep habits increases the risk of: 

• Having difficulty falling asleep

• Getting back to sleep after a wakeup

• Waking up in the morning

Below are some sleep hygiene habits that might be helpful for people with ADHD.

Turn off screens

Blue light from phones and other devices can affect your circadian rhythm and make it more difficult to fall asleep. People with ADHD may be more likely than others to use screens at night. 

Try to put your phone down at least 30 minutes before bed — even longer if possible. Choose non-screen activities to wind down like reading a hard copy book, listening to music, or knitting.

Get regular exercise 

Plenty of research shows that exercising can help with sleep, including in people with ADHD. Exercise is thought to help reduce ADHD symptoms, which in turn may help make it easier to fall asleep. 

One study looked at the link between exercise and sleep in people with ADHD who took stimulant medications. The study found that men who got recommended levels of exercise (150 minutes a week) were less likely to report trouble sleeping than men who didn’t. But the study didn’t find the same response in women who exercised.

A good goal is to aim for 150 minutes of moderate to intense exercise a week. Exercising more may lead to even greater improvements in sleep.

Shift your sleep schedule earlier 

If you’re falling asleep later than you need to, try to move up the time you go to bed and the time you set your alarm in the morning. Sticking to a schedule can help regulate your body clock.

If you’re having trouble moving your bedtime earlier, it may help to take melatonin. A small study found that melatonin helped people with ADHD shift back their bedtimes by nearly 1.5 hours. It also helped their ADHD symptoms.

Get outside in the morning 

Bright morning light can potentially help “set” your circadian rhythm. The light can make it easier to fall asleep at an earlier time at night. And it has also been found to improve daytime functioning.

When should you see a doctor about low-quality sleep?

If you’re having trouble sleeping and it’s affecting how you feel during the day, it can be helpful to talk to a healthcare professional or therapist. They may want to review your treatment plan, including any medication you’re taking. They can also evaluate you for other health or mental health conditions that can be affecting your sleep. 

Here are some signs that you may want to get help:

• It takes more than an hour to fall asleep at night.

• You wake up in the morning feeling tired.

• You have difficulty concentrating during the day.

• You can't get to school or work on time because you’re catching up on sleep. 

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Written by:

Jessica Migala

Jessica Migala has been a full-time freelance health journalist for over a dozen years. She specializes in health, medical, nutrition, fitness, and lifestyle.

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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