ADHD and Sleep Problems: Causes, Symptoms, and Helpful Tips

ADHD and sleep problems often appear together, and many of the sleep issues people report—like trouble falling asleep, waking through the night, or feeling unrefreshed in the morning—are directly tied to how ADHD affects the brain and its ability to regulate attention, energy, and rest.

If you’re living with ADHD—or know someone who is—you probably already understand how it affects focus, energy, and impulsivity. But what often flies under the radar is just how much ADHD can disrupt sleep.

In fact, research shows that people with ADHD are far more likely to struggle with sleep problems than those without it. These challenges can appear in many ways, from difficulty falling asleep and restless nights to ADHD-related sleep problems or an off-balance sleep schedule.

Did You Know: Lack of sleep can intensify ADHD symptoms like distractibility, irritability, and brain fog, which makes the connection between sleep and individuals with ADHD even more important to understand.

Sleep and ADHD have a complicated relationship. Not getting enough sleep can lead to sleep disruptions and make ADHD symptoms like distractibility, irritability, and brain fog even worse. At the same time, the symptoms of ADHD can make it harder to wind down and stick to a healthy bedtime routine.

ADHD-related sleep issues also tend to worsen with age, leading to more severe symptoms for individuals with both ADHD and sleep disorders. It can quickly turn into a frustrating cycle. This is where sleep hygiene can play a significant role.

This overlap makes it helpful to look at sleep patterns early during ADHD evaluations because unaddressed sleep problems can mimic or intensify ADHD symptoms.

Below, we’ll break down the connection between ADHD and common sleep issues, explain why these struggles happen, and share tips for improving the quality of sleep.

Understanding ADHD

ADHD is a neurodevelopmental condition that affects attention regulation, activity levels, and impulse control, all of which can influence sleep patterns and sleep quality.

For some people, this may appear as trouble staying focused, getting easily distracted, or having difficulty sitting still. For others, it might appear as impulsive decision-making or always feeling like their brain is running at full speed. Everyone’s experience with ADHD is a little different, but the common thread is that it impacts how the brain processes focus, energy, and regulation.

ADHD isn’t caused by laziness or lack of discipline; it’s simply the way the brain is wired. While it can create obstacles in daily life, with the right strategies and support, people with ADHD can thrive and build on their unique strengths.

The Connection Between ADHD and Sleep

Think of Attention Deficit Hyperactivity Disorder (ADHD) and sleep issues as inseparable sidekicks, they always seem to arrive together. Does ADHD cause sleep problems? Yes, people with ADHD are more likely to deal with shorter sleep, trouble nodding off, restless nights, and even obstructive sleep apnea and full-blown sleep disorders.

Did You Know: People with ADHD experience a higher rate of problems associated with sleep, including insomnia, RLS, and breathing-related sleep conditions.

A study revealed children with ADHD often get hit with nightmares, [1] while adults tend to struggle with insomnia, late bedtimes, and constantly feeling like they didn’t get enough sleep.

Different ADHD types can lead to different sleep challenges—late bedtimes with inattentive symptoms, difficulty settling with hyperactive symptoms, or a mix of both for the combined type.

Did You Know: Treatment can include medication changes, behavioral techniques, improving sleep hygiene, and treating other sleep problems that may be affecting rest.

Interestingly, a study took a deep dive and found the type of ADHD can shape the kind of sleep issues you face. [2] If you lean more toward the inattentive side, you’re probably the “one more episode” night owl who heads to bed way later than planned.

If hyperactivity is your thing, falling asleep may feel like wrestling a caffeinated squirrel, classic insomnia. And if you’ve got the combined type? You may experience the unfortunate combination of both late nights and poor-quality sleep.

Key Statistic: This 2018 study highlights between 25% and 55% of children with ADHD experience some type of sleep disturbances. [3]

Here’s where things get messy: the symptoms of ADHD and the effects of sleep deprivation can look almost identical. Adults may deal with foggy memory and trouble concentrating. Kids might show their fatigue in a different way, by becoming hyperactive or impulsive.

Because ADHD symptoms and sleep deprivation symptoms overlap, reviewing sleep patterns is an important part of an accurate diagnosis.

Excessive daytime sleepiness in individuals with ADHD can lead to difficulties in school or work, affecting judgment and safety. Because of this overlap, it’s sometimes tough to figure out whether poor focus is caused by ADHD itself or by not getting enough shut-eye. That confusion can even lead to misdiagnoses.

That’s why experts recommend looking closely at sleep before handing out ADHD prescriptions. Addressing underlying sleep issues can sometimes alleviate symptoms, making life a little less of an uphill battle. Better sleep might not cure ADHD, but it can stop your symptoms from feeling like they’re running the show.

Statistics on Sleep Disturbances

Sleep problems occur across childhood and adulthood in ADHD, with insomnia and frequent wakings among the most common issues.

Common Sleep Problems in People with ADHD

If you’ve struggled with sleep and ADHD, you’re not alone. Here are some of the issues that tend to come up most often.

Insomnia

Insomnia is one of the most frequent sleep problems in ADHD, often driven by rapid thought processes and difficulty settling the mind at night.

Even if someone with ADHD isn’t bouncing off the walls during the day, their brain can kick into overdrive at night. These fast-paced thoughts and late-night bursts of energy often make drifting off feel impossible.

For some, the quiet hours after dark seem like the perfect time to hyper-focus on a project without interruptions. That late-night productivity binge can throw off the body’s natural sleep-wake rhythm, making bedtime stressful instead of restful.

Did You Know: This 2018 review say up to 80% of adults with ADHD report insomnia. [6]

As the cycle continues, insomnia tends to feed on itself; bedtime becomes a trigger for worry, which only makes sleep harder to find. The result is a domino effect: daytime grogginess, struggling to wake up, and nights filled with broken, restless sleep that never feels truly refreshing.

Circadian Rhythm Sleep Disorders

Delayed sleep timing is common in ADHD due to melatonin timing differences, internal clock shifts, and late-evening alertness. For many people with ADHD, especially teenagers, the brain seems wired to hit peak energy just as the rest of the world is winding down. [7] This night-owl pattern makes sticking to school or work schedules a constant battle.

This 2021 review suggest that factors such as a smaller pineal gland, delayed melatonin release, and disruptions in the body’s internal clock all contribute to this mismatch. [8]

One common culprit is Delayed Sleep-Wake Phase Disorder (DSPS), where the body’s sleep schedule drifts two hours—or more—later than what’s socially “normal.” Falling asleep becomes difficult, mornings feel foggy, and being on time can feel like running against your own biology.

Tools like carefully timed melatonin supplements or bright light therapy can help nudge the body clock back into alignment. With the right strategy, it’s possible to reset the cycle and reclaim mornings without feeling like a zombie.

Restless Legs Syndrome

RLS feels a bit like having ants marching through your legs just as you’re trying to relax. The tingling, twitching, or irresistible urge to move can make falling asleep nearly impossible.

Studies suggest that nearly half of people with ADHD may also deal with RLS or similar limb movement disorders. [9] This can interfere with sleep by creating discomfort and an urge to move the legs as the body tries to settle.

For children with ADHD, especially, this combo can be rough. They often spend more time stuck in the lightest stage of sleep, which doesn’t leave them feeling rested. Researchers think the overlap may come from iron and dopamine imbalances, both of which are linked to ADHD.

Narcolepsy

Narcolepsy is more than just feeling sleepy. It’s a neurological disorder where people can suddenly drift off during the day, often at the most inconvenient times. Ironically, those same individuals may also struggle to get solid, uninterrupted sleep at night.

Research shows based on a study in 2020, adults with narcolepsy are about twice as likely to have had ADHD symptoms in childhood. [10] While the exact link isn’t crystal clear, scientists suspect the two may share common roots, like genetic quirks or issues with neurotransmitters. It’s also possible that the overwhelming daytime fatigue from narcolepsy can mimic or worsen ADHD-like symptoms.

Most people with narcolepsy rely on medication as part of treatment, but the bigger picture matters, too. Identifying and treating underlying sleep disorders is an important step in improving life with ADHD.

If you suspect narcolepsy or any other sleep condition is in the mix, talk with your doctor about a study to help with your sleep. And remember, sleep challenges can change over time, so regular check-ins with a qualified physician are recommended.

Sleep-Disordered Breathing

Known as SDB, it's is a fancy term for things like snoring and sleep apnea. SDB affects as many as one in three people with ADHD. These breathing interruptions chop up sleep, leading to poor sleep quality and leaving you tired during the day and often mimicking ADHD symptoms like poor focus, irritability, and restlessness.

For kids, treatment can sometimes be surprisingly simple. Research shows that removing enlarged tonsils may ease both sleep apnea and ADHD-like symptoms. [11]

For adults, CPAP therapy (a device that keeps airways open at night) is usually the go-to solution. To treat ADHD it not only improves sleep but may also reduce the need for ADHD medications in some cases.

Delayed Sleep Phase – Naturally Wired at Night

Ever notice how your brain seems to light up right when everyone else is winding down? That’s it in action. Instead of getting sleepy around 10 or 11 p.m., many people with ADHD experience a later internal clock, making it harder to fall asleep at a conventional bedtime.

People with ADHD often feel wide awake—like their internal clock is running on “late-night time.”

It’s not laziness or bad habits; it’s biology. Your body clock (a.k.a. circadian rhythm) is simply shifted later, so you don’t want to sleep until midnight or beyond. School, work, and morning alarms don’t exactly bend to your schedule. That’s why mornings can feel like jet lag every single day.

The trick is nudging your body clock back into sync. Things like consistent bedtimes, dimming lights at night, and getting bright light first thing in the morning can help reset your system. Think of it like teaching your brain a new bedtime playlist—it takes practice, but it works.

Frequent Night Wakings

You know that feeling when your night’s sleep feels more like a series of short naps? That’s what happens with frequent night wakings. Instead of cycling smoothly through the deeper, restorative stages of sleep, you keep popping awake—sometimes for minutes, sometimes for hours. By morning, it feels like you never truly rested.

For people with ADHD, this can be especially frustrating. A restless brain may spark awake at the slightest noise, or random thoughts might kick-start at 3 a.m. like it’s the middle of the day. The result? A night of choppy sleep that leaves you dragging your feet the next morning.

Taming night wakings often means setting up a sleep-friendly environment—cool room, blackout curtains, and cutting late-night caffeine. Some people also find comfort in using white noise machines or weighted blankets to help them stay grounded and sleep longer. Think of it as giving your brain fewer excuses to hit the “wake up” button at midnight.

Sleeping Tips For Children and Adults with ADHD

Simple sleep strategies like consistent timing, dim lights before bed, and a cool sleep environment can support better rest for people with ADHD.

Here are some practical tips to try:

Final Thought: Understanding the Connections

ADHD and sleep influence each other, and understanding this connection makes it easier to spot sleep issues early and choose strategies that support a good night's rest.

Sleep and ADHD have a tricky relationship. ADHD can make it harder to fall asleep or stay asleep, and poor sleep, in turn, makes ADHD symptoms like distractibility, irritability, and brain fog even worse. It’s a frustrating cycle—but with healthy sleep hygiene practices, it’s not hopeless.

Sleep difficulties are common in ADHD and can take many forms, from insomnia and late nights to twitchy legs or even sleep apnea. The good news is that small changes—like keeping a consistent routine, limiting screens before bed, and creating a calming wind-down—can make a real difference. And if sleep still feels impossible, reaching out to a doctor or sleep specialist can give you the extra support you need.

Better sleep doesn’t “cure” ADHD, but it can make life feel calmer, more focused, and easier to manage. Most importantly, this isn’t about being “bad” at sleep—your brain just works differently, and with the right tools, more restful nights are possible.