How ADHD affects sleep — and what you can do to help
Quick tips to help with ADHD and sleep
- Quick tip 1Stick to a bedtime routine.
Stick to a bedtime routine.People with ADHD need to start winding down early in the evening. Be consistent — follow the same order every night. For example, bath or shower, pajamas, picking out clothes and packing up for the morning, and then reading before bed.
- Quick tip 2End screen time long before sleep time.
End screen time long before sleep time.This is especially important for people with ADHD. Encourage calming activities like reading and listening to music, and try to keep the house quiet as bedtime approaches.
- Quick tip 3Get started on tasks early.
Get started on tasks early.It’s hard for people with ADHD to start a task unless they’re very interested in it. Create incentives to do the most important things first. This can help make evenings less hectic, which makes it easier to wind down at night.
- Quick tip 4Exercise daily and avoid caffeine at night.
Exercise daily and avoid caffeine at night.More physical activity during the day can help with getting to sleep at night. Reducing caffeine can help, too. In the evening, avoid soda, coffee, and chocolate.
- Quick tip 5Try “white noise” apps or noise machines.
Try “white noise” apps or noise machines.White noise may help people with ADHD focus during the day. It may also help them wind down at night. Use white noise apps and other tools to help people tune out other sounds in the house or neighborhood.
Lack of sleep is a common problem among people with ADHD. The causes of sleep issues in people with ADHD aren’t fully understood yet. But the relationship between ADHD and poor sleep is clear. Many kids and adults with ADHD have trouble:
Falling asleep: Winding down at night can be a big challenge for people with ADHD. They often struggle to “stop thinking” when trying to get to sleep.
Staying asleep: Kids with ADHD are more prone to nightmares, bedwetting, and sleep disorders, such as restless leg syndrome.
Waking up in the morning: Staying up late makes it harder to wake up in the morning. This can be a tough habit to break, especially among people with ADHD who feel more productive at night.
All of these challenges can create problems during the day. People who haven’t gotten enough sleep often have trouble getting started in the morning and staying alert all day. And that often leads to irritability and more inattentiveness.
Explore ways to help create a healthy sleep cycle and prevent overtiredness.
Dive deeper
How ADHD medication can affect sleep
If you or your child take ADHD medication, talk with your health care provider. Ask if the medication is known to affect sleep. Discuss the dosage. For example, too much ADHD medication late in the day may keep people awake.
Be sure to mention any sleep issues, like snoring. Include sleep in your written ADHD assessment and intervention plan.
Learn common signs that ADHD medication needs fine-tuning.
Why anxiety may also be a factor
Many people with ADHD also have anxiety problems that can keep them from sleeping well. Anxious feelings can emerge at night when there are fewer distractions. This can lead to more trouble falling asleep or staying asleep.
Kids and adults with ADHD often get stuck thinking about something that might happen at school, at work, or at home. Describing these worries can help you come up with strategies. If the problem persists, talk to your health care provider.
Learn more about the ADHD-anxiety connection and how to help.
Next steps
Good sleep is important to all kids and adults. Trouble with sleep can affect attention, and trouble with attention can affect sleep.
Learn how to tell if you’re seeing signs of ADHD or a sleep disorder.
Download bedtime checklists to help keep track of and follow nightly routines.
Get strategies to help people with ADHD limit their screen time.
