ADHD and Sleep: What Science Tells Us

If you’ve ever found yourself lying in bed, staring at the ceiling, replaying embarrassing moments from middle school while your alarm threatens to ring in four hours, congratulations—you might have ADHD. Sleep and ADHD have a rocky relationship, to say the least. So, what’s going on inside the ADHD brain that turns bedtime into a nightly battle? Let’s dive into the science (and try to stay awake while we’re at it).

The ADHD Brain: A Night Owl’s Playground

The ADHD brain doesn’t operate on a standard clock. Thanks to issues with the regulation of dopamine and norepinephrine, people with ADHD often experience disruptions to their circadian rhythms. Translation? Your internal clock is drunk.

Key Findings on ADHD and Circadian Rhythms

1. Research shows that individuals with ADHD frequently have delayed sleep phase syndrome (DSPS), where sleep-wake cycles are pushed back by several hours. (Coogan & McGowan, 2017)

2. ADHD brains may produce melatonin later in the evening, delaying the onset of sleep. (Bijlenga et al., 2019)

The Sleep Deficit Spiral

Here’s the ADHD-sleep vicious cycle:

1. Difficulty falling asleep: Your brain can’t shut off, replaying your grocery list or launching into an impromptu existential crisis.

2. Interrupted sleep: ADHD is linked to higher rates of sleep disorders like insomnia and restless leg syndrome. (Yoon et al., 2012)

3. Daytime fatigue: Cue impulsivity, poor focus, and even more difficulty managing symptoms.

Science Snapshot

• 25-50% of children with ADHD experience sleep disturbances, compared to 7-14% of their neurotypical peers. (Cortese et al., 2009)

• Sleep deprivation can exacerbate ADHD symptoms, leading to a chicken-and-egg conundrum. (Faraone et al., 2021)

Sleep Disorders Common in ADHD

ADHD doesn’t just mess with bedtime—it invites its friends over to party. Here are a few common sleep-related issues:

1. Insomnia

Difficulty initiating or maintaining sleep is a hallmark of ADHD. It’s like your brain decides to host a TED Talk every night at 11 PM.

• Prevalence: Up to 70% of adults with ADHD report chronic insomnia. (Bjorvatn et al., 2017)

2. Sleep Apnea

Studies suggest a link between ADHD and obstructive sleep apnea, especially in children.

• Impact: Untreated sleep apnea can worsen attention deficits and hyperactivity. (Sedky et al., 2014)

3. Restless Leg Syndrome (RLS)

RLS is more common in ADHD and can cause an uncontrollable urge to move the legs, disrupting sleep. (Connor et al., 2011)

What Science Suggests for Better Sleep

So, what’s a sleep-deprived ADHD-er to do? Here are some research-backed strategies:

1. Embrace a Strict Routine

Yes, even on weekends. Regular bedtimes help anchor circadian rhythms. (Hisler & Krizan, 2021)

2. Dim the Lights

Lowering light exposure in the evening encourages melatonin production. Bonus: It might make your room feel like a fancy spa. (Gooley et al., 2011)

3. Avoid Screen Time Before Bed

We know—TikTok is calling. But blue light disrupts sleep patterns, especially in ADHD brains. (Chang et al., 2015)

4. Consider Behavioral Therapy

Cognitive-behavioral therapy for insomnia (CBT-I) has shown promise in treating sleep disturbances in ADHD populations. (Mitchell et al., 2013)

5. Medication Adjustments

If stimulants are interfering with sleep, consult your doctor. Adjusting dosage or timing might help. (Sobanski et al., 2008)

Does Medication Help or Hinder Sleep?

Stimulants like Adderall and Ritalin are the double-edged sword of ADHD treatment: they help manage symptoms during the day but can interfere with sleep.

The Research Says:

• Some studies suggest that stimulant medication may actually improve sleep by reducing hyperactivity and restlessness. (Weiss et al., 2006)

• Others note that timing and dosage are key—late doses are more likely to disrupt sleep. (Stein et al., 2012)

Parents, This Section’s for You

If you’re raising a neurodivergent night owl, here’s how you can help:

• Create a Sleep Sanctuary: Think blackout curtains, weighted blankets, and noise machines. (Owens et al., 2013)

• Lead by Example: Model good sleep habits because, let’s face it, your sleep is probably a disaster too.

• Tag Team Professionals: Work with a pediatrician, sleep specialist, or psychologist to address complex issues.

Final Thoughts

ADHD and sleep may be frenemies, but there’s hope for a truce. With the right strategies and support, you (or your child) can get the rest you need to tackle another day.

Need help navigating ADHD challenges? Call or text 614-470-4466, email admin@achievepsychology.org, or visit www.achievepsychology.org. We’re here to help you sleep better—metaphorically and literally.

Works Cited

1. Bijlenga, D., et al. (2019). The role of circadian rhythm in ADHD-related sleep problems. Current Psychiatry Reports.

2. Bjorvatn, B., et al. (2017). Prevalence of sleep disturbances in ADHD populations. Journal of Sleep Research.

3. Chang, A., et al. (2015). Evening use of light-emitting devices affects sleep. Proceedings of the National Academy of Sciences.

4. Connor, J., et al. (2011). Restless leg syndrome in ADHD: Overlap and treatment implications. Sleep Medicine Reviews.

5. Cortese, S., et al. (2009). Sleep in children with ADHD: A systematic review. Sleep Medicine Reviews.

6. Faraone, S., et al. (2021). ADHD and sleep deprivation: Causal links. Journal of Attention Disorders.

7. Gooley, J., et al. (2011). The impact of light on melatonin production. Sleep Journal.

8. Mitchell, M., et al. (2013). CBT for insomnia in ADHD patients. Behavioral Therapy Journal.

9. Sedky, K., et al. (2014). Sleep apnea and ADHD: Prevalence and treatment outcomes. Pediatrics.

10. Weiss, M., et al. (2006). The effect of stimulant medication on sleep in ADHD patients. Journal of Child Psychology and Psychiatry.