Sleepless but Not Hopeless: The ADHD and Sleep Disorder Connection
Wednesday, January 22, 2025.
If you’ve ever laid awake at 3 a.m. wondering if counting sheep would help—or debating the ethics of waking your partner for company—you’re not alone.
For adults with ADHD, sleepless nights are all too common.
A recent study in the Journal of Attention Disorders found that 60% of adults with ADHD report some type of sleep disorder. If you're one of them, you might feel like your brain has a "sleep switch" that’s perpetually stuck in the “on” position.
But why does ADHD seem to wreak havoc on sleep, and what can we do about it?
Let’s explore the fascinating (and sometimes frustrating) connection between ADHD and sleep problems, with a dose of empathy and humor to keep things light.
ADHD and Sleep: A Recipe for Restlessness
ADHD isn’t just about forgetting your keys or interrupting someone mid-sentence (though those might sound familiar). It’s a neurodevelopmental disorder that also impacts how your brain winds down at night. Adults with ADHD often struggle with:
Delayed sleep onset (a fancy way of saying you can’t fall asleep, no matter how tired you are).
Insomnia, where sleep is either elusive, non-restorative, or both.
Restless legs syndrome (RLS), making you feel like your legs are auditioning for a tap-dance recital.
This isn’t just an occasional hiccup. According to the study, 36% of participants reported trouble falling asleep, 31% reported insomnia, and 29% dealt with restless legs syndrome or periodic limb movements during sleep.
Why Sleep and ADHD Don’t Play Nice
The ADHD brain operates like a car stuck in high gear—it struggles to shift down.
This "hyperarousal" affects your ability to transition from the chaos of the day to the calm needed for sleep. And it’s not just the ADHD itself; psychiatric comorbidities (think anxiety or depression) often tag along, adding fuel to the sleepless fire.
To dig deeper, researchers examined nearly 3,700 adults in the Netherlands, and the findings are eye-opening (pun very much intended):
Women with ADHD reported sleep issues more frequently than men (62% vs. 58%).
Insomnia, hypersomnia, and parasomnia were particularly common among women.
Men with ADHD had higher rates of sleep-related breathing disorders like sleep apnea.
What the Science Says
Other studies back up this link between ADHD and sleep struggles.
Research shows ADHD is associated with disruptions in the circadian rhythm—the body’s internal clock that tells you when to sleep and wake. Some adults with ADHD even experience something called Delayed Sleep Phase Syndrome, where their natural sleep-wake cycle is shifted several hours later than the average person’s.
A 2020 review published in Frontiers in Psychiatry highlighted how untreated sleep issues in ADHD exacerbate daytime symptoms like inattentiveness and emotional dysregulation. In other words, poor sleep doesn’t just make you tired—it can make ADHD symptoms feel downright unmanageable.
Tackling the Sleep Struggle
If ADHD and sleep disorders feel like an unstoppable duo, don’t despair. Science—and humor—are here to help:
Screen for Sleep Disorders: If you’re battling insomnia, RLS, or any other sleep issue, talk to a healthcare provider. As the study authors suggest, addressing sleep problems systematically can make a big difference.
Create a Calming Bedtime Routine: Yes, this is easier said than done, especially when your ADHD brain decides 10 pm. is the perfect time to reorganize the spice rack. But consistency can help.
Limit Screen Time: Blue light from phones and laptops tricks your brain into thinking it’s daytime. Consider winding down with a book (or, let’s be honest, a podcast) instead.
Explore Treatment Options: Behavioral therapy, ADHD medications, or melatonin supplements might help. Just make sure to consult a medical professional before trying anything new.
Sleepless Nights, Better Tomorrows
While sleep problems are common in adults with ADHD, they’re not insurmountable.
Exploring the connection between ADHD and your sleep disorders is the first step toward finding solutions that work for you.
So, the next time you’re wide awake at midnight, try to channel some self-compassion instead of frustration. After all, even restless legs need a little love.
Be Well, Stay Kind, and Godspeed.
REFERENCES:
Ham, M. V. D., Bijlenga, D., Böhmer, M., Beekman, A. T. F., & Kooij, S. (2025). Sleep problems in adults with ADHD: Prevalences and their relationship with psychiatric comorbidity. Journal of Attention Disorders.
Coogan, A. N., & McGowan, N. M. (2020). A systematic review of circadian function, chronotype, and chronotherapy in attention deficit hyperactivity disorder. Frontiers in Psychiatry, 11, 123. https://doi.org/10.3389/fpsyt.2020.00123
Cortese, S., Faraone, S. V., Konofal, E., & Lecendreux, M. (2009). Sleep in children with ADHD: Systematic review and meta-analysis of subjective and objective studies. Journal of the American Academy of Child & Adolescent Psychiatry, 48(9), 894-908. https://doi.org/10.1097/CHI.0b013e3181ac09c9