Why You’re Always Tired: ADHD and Sleep
For many with ADHD, whether kids, teens, or adults, sleep disturbances are often the sneaky culprit behind that constant tiredness.
Sure, ADHD is known for its energy and hyperactivity, but here’s the twist: it’s also exhausting. And not just for parents, those with ADHD themselves often battle poor sleep, leading to foggy mornings, grumpy afternoons, and bedtime routines that feel like a wrestling match with your own brain.
The Three Most Common Sleep Struggles in ADHD
1. Falling Asleep
It’s all or nothing. Either you’re out cold on the sofa mid-sentence, or you’re lying in bed for hours, replaying a random conversation from three years ago or planning your next career pivot at 11:47 p.m.
According to research, around 15% of children with ADHD have trouble falling asleep, but this number dramatically increases to 50% by age 12. By the age of 30, more than 70% of adults with ADHD report taking more than an hour to fall asleep at night.
2. Staying Asleep
Frequent wake-ups, restlessness, or even nightmares are more common in ADHD brains. Your body may be still, but your brain? It's throwing an all-night rave.
Some people fall asleep but toss and turn all night, waking at every little noise. Early morning wakings at 03:00 or 04:00 to go to the bathroom are also common among my clients. They have often put it down to having a small bladder but it is more likely when they move into the second phase of sleep their brain wakes up and they become consciously aware of every impulse, including the need to go to the bathroom.
For many, this will signal the end of the night as they get up grumpy and frustrated that they couldn’t fall back asleep and will spend the day exhausted… again. And let’s be real, trying to get a decent night’s sleep under these conditions can have a significant impact on partners as well. Many of my clients report their partner has fled to the guest room just to get a good night of rest.
Then there’s the Great Bedroom Debate: window open or closed, humidifier on or off, what’s the “right” temperature, and is the mattress too soft or too hard? Many ADHDers are constantly fine-tuning the sleep environment, while their baffled spouse wonders why they’ve suddenly become a mattress-testing ninja. They are looking constantly at the environment for the reason behind the lack of sleep, but often it’s more of an internal issue and not something a new pillow or softer sheets will solve.
3. Waking Up
Hitting snooze once, twice… seventeen times and then sleeping through your first appointment of the day? The ADHD brain struggles with circadian rhythm regulation, so waking up can be a real challenge, especially if you either went to bed in the early hours of the morning, or woke up in the middle of the night and have spent hours lying awake before finally - finally falling asleep
The delay in melatonin release means people with ADHD tend to fall asleep 2–3 hours later than average. That delay shifts deep sleep into the early morning hours and can cause multiple nighttime wakings. When they do finally fall asleep, it’s often what we call “the sleep of the dead”, making it extremely difficult to wake up to an alarm.
Why Is Sleep So Tricky with ADHD?
Because ADHD isn’t just about attention, it’s about regulation. That includes:
Sleep-wake cycles
Energy levels
Emotional responses
Cortisol (wake hormone) and melatonin (sleep hormone)
ADHD brains often produce melatonin later than usual, meaning the body stays in “go mode” long after the world winds down.
And here's the kicker: sleep deprivation makes ADHD symptoms worse. So now you’re more distractible, impulsive, and emotionally reactive, while running on fumes. It’s a vicious cycle.
What Can You Do?
Stick to a sleep routine – Have a set bedtime and wake time, even on weekends. ADHD thrives on novelty, but your body craves rhythm. Think of “sleep hygiene” as the rituals and routines that prepare your body for sleep.
Dim the lights in the evening – Blue light (from screens and bright bulbs) tells your brain to stay awake. Trick it into winding down with low light and calm vibes.
Avoid screens at least an hour before bed (two is even better) – Or at least use blue-light filters if giving up Netflix feels too extreme.
Use your bedroom only for sleep (and sex) – No workstations in the corner. No TV. No late-night arguments. Your brain needs to associate the room with calm and rest.
Need sound to fall asleep? Use white noise rather than TV (which entertains and emits, you guessed it blue light).
Nap smart – If you must nap, keep it under 20 minutes. Anything longer and you will fall into deep sleep and this can mess with your sleep cycle and make you groggier when you wake up.
Understand caffeine – For some, coffee is stimulating, sometimes overstimulating. For others, especially ADHDers, it can paradoxically calm racing thoughts. In some people, caffeine (a low-dose stimulant) in the evening can even help with sleep.
Get curious about medication timing – Some ADHD meds wear off and trigger a “rebound” of hyperactivity right before bed. Others may find a low dose stimulant may actually help if taken in the evening for the same reason as coffee may help you sleep. Discuss this with your prescribing doctor.
Melatonin is not a sleeping pill – It’s a hormone, and needs to be taken 2–3 hours before bedtime to help shift your sleep-wake rhythm. It won’t work to get you more shut-eye if you take it 30 minutes before you want to be out cold.
Don’t fight mornings, prepare for them – Lay out clothes, prep breakfast, use a sunrise alarm, or wake up to your favorite music to ease the transition.
Bottom Line:
If you’re tired all the time, it might not just be life—it might be ADHD-related sleep issues. The good news? Once you understand what’s going on, sleep can be improved. And when sleep improves, so does focus, mood, and daily functioning.
Want more practical strategies like this?
My ADHD Essentials Program covers sleep, routines, emotional regulation, and more—for adults, parents, and families who want to stop spinning and start sleeping (and living!) better. Reach out if you’d like to chat and see if the Essentials Program is right for you.