Ah, sleep. That beautiful, elusive state where your brain stops ping-ponging between a million thoughts and you can finally rest. But wait—what if you have ADHD? Instead of drifting into dreamland, you might find yourself organizing your spice cabinet in your head, debating whether you really need to start that new hobby, or wondering why baby platypuses are called “puggles.” (Yes, they are, by the way. You’re welcome.)
If you’ve ever tried to get a good night’s sleep with ADHD, you probably know the struggle. Spoiler: it's real, and it doesn't help. Let’s dive into why ADHD and sleep are like oil and water and how we can at least try to get some shut-eye.
Point 1: ADHD is the Ultimate Bedtime Saboteur
ADHD doesn’t care about your 9 AM meeting or the fact that you’re about to hit three days of sleep deprivation. No, ADHD is that uninvited guest that shows up at bedtime with a list of “great” ideas that you didn’t ask for. Studies have shown that sleep problems like insomnia and sleep-disordered breathing are super common in people with ADHD​
In fact, about 75% of us with ADHD get hit with sleep issues at some point. And these aren’t the “oh, I just need an extra cup of coffee” kind of problems. We’re talking full-blown insomnia, restless legs syndrome (because your body likes to multitask, too), and even sleep apnea. You might end up spending your nights tossing, turning, and contemplating life’s greatest mysteries... like why socks always disappear in the dryer.
Sleep Foundation.
Point 2: Your Brain on No Sleep = ADHD Amplified
You know how they say, “You can’t pour from an empty cup”? Well, try running on three hours of sleep with ADHD—it’s more like trying to pour from a cup that’s been shattered into a thousand pieces. Lack of sleep makes everything worse, especially for those of us already dealing with ADHD. Our executive functioning (basically the brain’s “control center”) takes a nosedive.
What does that mean? Imagine trying to remember where you put your car keys, what day it is, and whether you actually fed the dog (yes, you did—five minutes ago, actually). Without enough sleep, ADHD symptoms like forgetfulness, inattention, and impulsivity go into overdrive​
AASM.
Point 3: Emotional Rollercoaster, Anyone?
Ever feel like your emotions are playing “musical chairs” at 2 AM? One minute, you’re fine, and the next, you’re ready to start a revolution because someone left the toilet seat up. Sleep deprivation with ADHD has this fun little side effect where it messes with your emotional regulation. So, on top of being distracted and scatterbrained, now you get to be irritable too. Yay.
It’s like the perfect storm of chaos. Can’t focus? Check. Want to snap at everyone? Check. Overwhelmed by the thought of getting out of bed? Double check. ADHD is hard enough on its own, but toss in a lack of sleep, and you’ve basically got the emotional equivalent of riding a rollercoaster with no seatbelt.
Point 4: The Great Medication Dilemma
Now, if you’re on ADHD meds, you know they can be both a blessing and a curse. Stimulants are great for helping you focus during the day but can turn bedtime into a staring contest with your ceiling fan. Because who needs sleep when you can lie awake contemplating why zebras have stripes?
The trick is figuring out the right dosage and timing to avoid turning into a wide-eyed owl at midnight. Easier said than done, though. Sleep issues are tricky for anyone with ADHD, and for some, it’s a constant juggling act between keeping your brain from going haywire and actually getting some sleep​
Point 5: Science Says... Fix Your Sleep, Fix Your ADHD (Well, Sort of)
Now, I wouldn’t leave you hanging without some actual science, would I? A study by the American Academy of Sleep Medicine found that adolescents with ADHD are much more likely to deal with sleep problems, like insomnia and nightmares, than their non-ADHD peers​
But here’s the kicker: tackling those sleep issues can actually help reduce ADHD symptoms. It’s like a two-for-one deal—sort out your sleep, and you might just find that your ADHD is more manageable. It’s not a cure-all, but hey, we’ll take what we can get.
So, What Now?
How do we fix this? Well, here are some tips that might just help (no promises, though—ADHD is stubborn that way):
- Set a consistent bedtime routine. (I know, it’s boring, but it works. Eventually.)
- Cut out the caffeine and sugar before bed. Yes, that means no energy drinks or coffee at 10 PM.
- Avoid screen time. No doomscrolling before bed, folks. Your brain needs to wind down.
- Try a weighted blanket. It’s like being hugged by a cloud while you sleep. Trust me on this one.
Final Thoughts
So, there you have it. ADHD and sleep? Not exactly a love story for the ages, more like two awkward exes forced to share an elevator ride. But with a little effort (and maybe a lot of caffeine in the morning), we can try to make it work. Here’s the secret sauce: self-awareness. When you finally realize how your noodle handles a sleepless night, you can turn your day from a full-blown train wreck—think “epic slow-motion explosion”—into something almost functioning. Maybe like a toddler stacking blocks. It’s not perfect, but hey, it stands.
Self-awareness is your superpower. It lets you catch those moments when your brain is trying to convince you that reorganizing your closet at 2 AM is a great idea (spoiler: it’s not), and instead, gently guides you back to bed. Or, at least, the couch. You do you, no judgment.
And remember, you’re not alone. Whether you’re staring at the ceiling contemplating life’s great mysteries or scrambling to remember if you actually hit send on that important email (you did... probably), there’s a whole ADHD tribe out here in the same boat, navigating sleepless nights and foggy mornings together.
Until next time, may your sleep be deep, your dreams be super weird, and your ADHD… well, you know, mostly manageable.
If you’re loving this content, don’t forget to sign up for my mailing list, follow me on all the things, and share! Let’s spread the word and grow this community. Your support is what keeps the coffee flowing, the memes rolling, and the ADHD chaos (somewhat) under control!
#ADHD #ADHDSleep #SleepDeprivation #SleepProblems #Neurodiversity #MentalHealth #SleepTips #RestlessLegsSyndrome #ADHDLife #SleepHygiene #FocusAndSleep #ADHDBlog #ADHDStruggles
