ADHD sleep issues are pretty common. For those of us with ADHD, our brains have a hard time shutting off. We’re wired to think, analyze, and sometimes hyper-focus at the most inconvenient times (hello, midnight productivity streaks). This can lead to what’s often called “revenge bedtime procrastination,” where you stay up scrolling, bingeing, or crafting because it feels like the only time you have control over your day.
There’s also the issue of dysregulated circadian rhythms. ADHD brains don’t always align well with the typical day-night cycle, making us natural night owls. While that might sound quirky and fun, it’s not so great when you have to wake up at 7 a.m. for work.
An Inherited Battle with Sleep Rhythms
Sleep issues seem to run in my family, creating a pattern that feels almost ingrained. Both my mother and grandfather have struggled with insomnia, and it’s clear we share an altered sleep rhythm. Our bodies seem programmed to thrive on a schedule that runs from 4 a.m. to 11 a.m., which might be ideal if life allowed us to embrace it. Unfortunately, like most people, I have a job that demands an early start, forcing me to function outside of my natural rhythm. This mismatch only compounds my already fragile relationship with sleep, making it a constant challenge to feel rested and energized.
Midnight Mischief
When I first brought Bubble and Squeak, my cheeky degus, home, they decided to add their own twist to my already fragile sleep schedule. Every night, like clockwork, they’d wake up around 1 a.m. and start pinging the bars of their cage with the enthusiasm of tiny, furry percussionists. The noise was impossible to ignore, jolting me awake and leaving me even more sleep-deprived than usual. It didn’t matter how much I tried to tire them out during the day—those little mischief-makers had their nocturnal routines, and unfortunately, they didn’t include letting me sleep. It was equal parts frustrating and endearing, though I questioned my life choices many a sleepless night.
How I’m Tackling My Sleep Struggles
Despite my ongoing battles with sleep (and the degus), I’ve made small improvements over the years by building a bedtime routine that (mostly) works for me. It’s not perfect, but here’s what’s helped:
1. Creating a Routine with Non-Negotiables
You’ll see the term ‘non-negotiable’ pop up a lot in my posts. Anyone with ADHD knows how easy it is to talk yoursef into or out of something. Setting these non-negotiable anchors in my routines helps make sure I knock down the rest of the dominoes. I’ve learned that consistency is key, even though it’s easier said than done. My bedtime routine is structured around non-negotiables like brushing my teeth, doing my skincare, and preparing for the next day. These habits signal to my brain that it’s time to wind down.
2. Using Visual Cues and Reminders
Sticky notes, phone alarms, and even brightly colored labels have been my saviors. They help me remember to start my routine on time, rather than scrolling through TikTok or Pinterest until 2 a.m.
3. Avoiding Stimulants Too Late in the Day
This one’s a work in progress (because coffee is life), but I’ve been making an effort to cut back on caffeine in the afternoons. I’ve also started experimenting with herbal teas like chamomile to help me relax. Lot’s of people with ADHD report that caffeine has an opposing impact on them – calming rather than stimulating. If you are one of those people, I am jealous.
4. Limiting Screen Time Before Bed
Blue light is a big no-no when you’re trying to sleep, but let’s be real: avoiding screens entirely isn’t realistic for me. Instead, I’ve set a timer on my phone to remind me to put it down and pick up an audiobook instead.
5. Leaning into What Works
When all else fails, I try not to beat myself up about my sleep struggles. Sometimes, leaning into my ADHD tendencies—like listening to a boring podcast or using a weighted blanket to calm my restlessness—gets me closer to sleep than fighting against them. If I’m really struggling I will get up for a few minutes and leave the room to do something mundane, occasionally I will go and brush my teeth again. This is one of the first steps in my night routine and sometimes resets my brain into remembering it is bedtime.
If there’s one thing I’ve learned about ADHD and sleep, it’s that there’s no one-size-fits-all solution. Some nights are better than others, and that’s okay. The important thing is continuing to experiment, adapt, and give myself grace along the way.
Do you struggle with sleep too? I’d love to hear about your experiences and any tips that have worked for you. Maybe together, we can finally crack the code to a good night’s rest.
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