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Everyday Health
11 Tips for Better Sleep for Adults With ADHD
By By Abby McCoy, RN. Medically Reviewed by Allison Young, MD,
2024-06-14
Adequate sleep will help you avoid getting sick and better manage ADHD symptoms in the long run.
iStock If you have ADHD and find yourself tossing and turning most nights, you're in good company. Nearly 80 percent of adults with ADHD also have a co-occurring sleep disorder , such as insomnia (difficulty falling and staying asleep). What's more, people with ADHD are eight times more likely to be diagnosed with a sleep disorder and 14 times more likely to be prescribed sleep medication than those without ADHD, research suggests. One reason is that ADHD appears to hamper the circadian rhythm , or the body's internal clock, which regulates the sleep-wake cycle. If your symptoms are throwing off your circadian rhythm, odds are you'll have a hard time falling asleep at night, or you might wake up several times throughout the night. Persistent sleep problems can worsen your health in the long run. They can lead to mood and behavioral changes or getting sick more often. They could also exacerbate your ADHD symptoms and in turn cause even more sleep issues, which can become a cycle over time, says Joel Frank, PsyD , a clinical psychologist and neuropsychologist at Duality Psychological Services in Sherman Oaks, California.
These 11 sleep tips can help you break that cycle and get better sleep in the long run.
1. Talk to Your Healthcare Provider
One of the best ways to nip sleep issues in the bud is to tell your healthcare provider about your symptoms. "A therapist or doctor can help identify the underlying causes of ADHD and sleep disturbances and develop an individualized treatment plan to help enhance sleep quality," says Dr. Frank. If necessary, they may also be able to refer you to a sleep professional who can help.
2. Ask Your Provider to Tweak Your ADHD Meds
ADHD medications work by stimulating your brain. Although this may help you manage your symptoms, it can sometimes come with sleep problems as an unwanted side effect. This side effect tends to be mild and usually improves over time, according to research. But if you find that you're still having sleep problems after several weeks or months of taking your meds, let your doctor know. They might suggest some changes to your medication regimen that could help. "Proper timing and dosage adjustments can mitigate these effects," says Frank. For instance, as long as your provider okays it, taking your medication earlier in the day can make sleep problems less likely for you. It can also help to take them at the same time each day, says Audrey Wells, MD , a sleep physician and the founder of Super Sleep MD.
3. Set a Sleep Schedule and Stick to It
As mentioned, your circadian rhythm keeps track of when you need to feel awake and when you need to feel sleepy. The circadian rhythm functions best with consistency, which is why sticking to a sleep schedule helps. "Maintain a regular sleep-wake schedule, even on weekends," says Frank. "This helps regulate the body's internal clock and promotes more restful sleep."
4. Create a Relaxing Sleep Space
If where you sleep stimulates your senses with noise, light, or uncomfortable clothes or bedding, your body may have a hard time drifting into dreamland. But a few quick fixes can help tackle this problem.
"Construct a relaxing environment by making sure your bedroom is comfortable, quiet, and dark," says Frank. "Consider using blackout curtains or white noise machines to block out any external stimuli that may disrupt your sleep." Leaving your phone in another room can also help you avoid light exposure while you sleep.
5. Put Screens Away 1 Hour Before Bedtime
Try to end your screen time at least an hour before bed, says Frank. "Light from screens can interfere with your body's ability to prepare to fall asleep." Instead, try turning to soothing activities like reading a book or listening to calming music before bed.
6. Get Plenty of Exercise During the Day
"Consistent physical activity can help reduce anxiety and hyperactivity, making it easier to fall asleep," says Frank. "It increases overall physical tiredness, promoting better sleep quality." But if you're going to work out, make sure you do it in the daytime - breaking a sweat too close to bedtime can actually have the opposite effect and keep you up late. The U.S. Department of Health and Human Services recommends all adults get a minimum of 150 minutes (2.5 hours) of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week, as well as muscle-strengthening exercise (such as weight lifting) at least two days a week. Moderate-intensity exercise could be something like a brisk walk, water aerobics, or dancing, while vigorous exercise may look more like running, swimming laps, or heavy yard work.
7. Avoid Alcohol
Alcohol is a known sleep disruptor. It can wreck sleep for anyone, but imbibing can be especially problematic for people with ADHD, says Frank. One reason: If you take a stimulant medication for ADHD, drinking alcohol can change how the medication works in your body and lead to side effects like sleep issues. What's more, people with ADHD are already at increased risk for sleep disorders like insomnia, which can make the sleep-disrupting effects of alcohol even more pronounced.
8. Steer Clear of Sleeping Pills
While sleeping pills may sound like a possible answer, many healthcare providers discourage their use among people with ADHD, says Frank. Not only can sleeping pills cause dependence over time, but using these medications to fall asleep can sometimes prevent the accurate diagnosis and treatment of ADHD and sleep disorders by masking the symptoms of both, says Dr. Wells.
9. Limit Caffeine Before Bed and Avoid Nicotine
Some people with ADHD turn to stimulants like caffeine or nicotine because they feel it helps them focus better. But both substances are known sleep-disruptors. Caffeine can make you feel jittery and delay falling asleep, so you should avoid this stimulant in the hours before bed, says Frank. Everyone reacts to caffeine a little differently, but it typically kicks in within an hour and can stay in your system for three to five hours. Nicotine often kicks in immediately, but it can stay in your system for several days. Along with other known health risks of nicotine, such as cancer, it can also ramp up your risk for sleep disorders. No amount of nicotine is safe, which is why quitting smoking is best. If you have trouble quitting, let your provider know. They can help you create a plan to quit that works for you.
10. Try Mindfulness, Meditation, or Other Relaxation Techniques
Frank recommends fitting practices like mindfulness , meditation , or deep-breathing into your nightly routine to help you relax your mind and body before bed. "These relaxation techniques can help reduce stress and anxiety, making transitioning to sleep easier," he says.
Along with helping you get better sleep, doing these practices consistently could also improve other ADHD symptoms. For instance, practicing mindfulness meditation appears to help improve mood and attention over time in people with ADHD. If you've never tried any of these exercises before, it can help to start with something simple and quick. A few examples:
Sit still and quietly with your eyes open or closed for a minute or two (then gradually work your way up to longer periods of time if you'd like).
Try a "take five" breathing sequence, which involves taking five slow, deep breaths in through the nose and out through the mouth. Repeat as many times as you'd like.
Play a short guided meditation on your phone or computer.
11. Take a Melatonin Supplement or Try to Boost Melatonin Levels Naturally
" Melatonin is a hormone that helps regulate the sleep-wake cycle," says Frank. "For some individuals with ADHD, melatonin supplements can help normalize sleep patterns."
If your provider gives the go-ahead for a melatonin supplement, know that it carries a low risk for side effects and may be worth a try. It's usually best to take 1 to 3 milligrams two hours before bedtime, but be sure to check with your provider about how much to take and for how long. It's important to note, though, that more research is still needed to better understand how melatonin supplements affect people with ADHD in particular. Thus, it may be better to try to increase your body's melatonin levels naturally instead before trying a supplement.
"I recommend trying to increase your own body's production of melatonin first [before trying a supplement]," says Wells.
Your body naturally produces melatonin in response to darkness. One way to boost your melatonin levels naturally: When you're getting ready for bed, make sure you're going to sleep in complete darkness at night and putting your phone away (sleeping in less than complete darkness or exposure to blue light emitted from screens can suppress your body's natural melatonin production).
The Takeaway
Sleep problems are very common in people with ADHD. Nearly 80 percent of adults with the condition have a co-occurring sleep disorder like insomnia. Asking your doctor to tweak your medication regimen, sticking to a sleep schedule, putting screens away one hour before bedtime, and other strategies can help you get better sleep in the long run.
Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Ahlberg R et al. Prevalence of Sleep Disorder Diagnoses and Sleep Medication Prescriptions in Individuals With ADHD Across the Lifespan: A Swedish Nationwide Register-Based Study. BMJ Mental Health . September 1, 2023.
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association .
Marsh NP et al. Sleep, Alcohol and Cannabis Use in College Students With and Without Attention-Deficit/Hyperactivity Disorder. Substance Use & Misuse . March 31, 2024.
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