Getting a good night’s sleep can be tough for anyone, but if you have ADHD, it can feel nearly impossible. The racing thoughts, the never-ending to-do lists, and that sudden urge to reorganise your wardrobe at 11pm can make bedtime a daily battle. But why does this happen, and what can you actually do about it? In this post, I’m sharing why sleep is so tricky for ADHD brains and some practical tips to help you finally get some rest.
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Why Falling Asleep Is Hard for People With ADHD
Racing Thoughts That Won’t Stop
If you have ADHD, you’ll know that bedtime isn’t always “quiet time” for your brain. When the world finally slows down, your brain speeds up. Those little moments of peace and quiet are often hijacked by racing thoughts, from “Did I remember to reply to that email?” to “What if I rearranged the living room furniture tomorrow?” It’s as if every unchecked task from the day suddenly demands attention the moment your head hits the pillow.
These racing thoughts aren’t just “normal overthinking” — they’re a symptom of how the ADHD brain works. Our brains struggle to switch gears, especially after being in hyperfocus mode (more on that next).
Hyperfocus Mode (And Why You Can’t Switch It Off)
Hyperfocus is one of those ADHD “superpowers” that can be great during the day but wreaks havoc at night. If you’ve ever stayed up until 2am on a hyperfixation project (hello, binge-watching a new series or planning a total life overhaul), you’ll know how hard it is to just stop. ADHD brains struggle to transition from one state to another, and this “stuck-in-gear” feeling can keep you wide awake long past bedtime.
Your Body Clock Might Be Out of Sync
Another reason people with ADHD struggle to fall asleep is Delayed Sleep Phase Syndrome (DSPS). This is a fancy term for when your body’s natural clock is out of sync with “normal” sleeping hours. While most people start winding down at 9 or 10pm, those of us with ADHD may not feel tired until much later. Our brains just aren’t ready for sleep at the “expected” time.
If you’ve ever felt like your body naturally wants to stay up until 2am, but the world expects you to be up at 6am, you’re not alone. DSPS affects a lot of people with ADHD, and it’s one of the reasons getting on a “normal” sleep schedule can feel impossible.
The Dopamine Deficiency Problem
ADHD is closely linked to dopamine deficiency, and our brains are constantly seeking that dopamine hit. This is why we tend to chase stimulating activities like scrolling on social media, binge-watching TV, or playing games on our phones right before bed. The problem? Those activities are anything but calming. Our brains get hooked on the stimulation, and suddenly, 10 minutes of TikTok turns into an hour (or three).
These activities not only keep our minds active but also expose us to blue light from screens, which signals to our brain that it’s still daytime, further delaying the natural sleep process. It’s a vicious cycle, but luckily, there are ways to break it.
ADHD Sleep Hacks to Finally Get Some Rest
Now that we know why sleep can be such a challenge for people with ADHD, let’s talk about what you can actually do about it. Here are some ADHD-friendly sleep hacks that might just change the way you sleep.
Create a Calming Bedtime Routine
Routines aren’t always easy for people with ADHD, but having a simple bedtime routine can be a game-changer. The trick is to keep it simple and repeatable. Here’s what you can try:
- Start with a “wind-down” activity like reading a physical book (not a screen), doing a puzzle, or listening to a calming podcast or audiobook.
- Do something tactile like brushing your hair, moisturising, or doing gentle stretches to signal to your brain that it’s time to slow down.
- Set a reminder alarm 30-60 minutes before bed to start your routine so you don’t accidentally fall into a hyperfocus project.
Don’t worry if you can’t do all of these every night. Start small with one or two habits and build from there.
Turn Off Screens (Yes, Really!)
I know, I know. Everyone says “stop scrolling before bed,” but there’s a reason for it. The blue light from phones, tablets, and computers tells your brain that it’s daytime, which stops the production of melatonin (the sleep hormone). On top of that, the endless stream of videos, news, and social media hits that ADHD dopamine button, making it really hard to stop.
Try setting a “screens off” rule at least 30-60 minutes before bed. If that feels impossible, start with 15 minutes and build up. If you have to use your phone, switch to “night mode” or use blue light-blocking glasses to reduce its impact.
Brain Dump Before Bed
If racing thoughts are keeping you up, one of the best things you can do is a “brain dump”. This is simply writing down every single thought, task, or worry that’s bouncing around your brain. It doesn’t have to be neat or pretty — just get it all out of your head and onto paper.
The idea is to “empty” your brain so it doesn’t feel the need to hold on to every little thought. If you’re worried you’ll forget something important, seeing it written down will reassure your brain that it’s safe to let it go. Bonus points if you do this on paper instead of a phone or laptop to avoid screen exposure.
Use a Weighted Blanket
If you haven’t tried a weighted blanket, this is your sign. Weighted blankets provide gentle, even pressure across your body, similar to the sensation of a hug. This kind of sensory input calms the nervous system, making it easier to relax and fall asleep.
For people with ADHD (and anxiety), this sensory stimulation can be incredibly soothing. Look for one that’s about 10% of your body weight and see if it makes a difference for you.
Try Sleep Sounds or White Noise
If the sound of silence drives you mad, try using white noise, pink noise, or calming soundscapes to drown out the quiet. Some popular options include:
- White noise (like a fan)
- Rain sounds
- Gentle ocean waves or nature sounds
Apps like Calm, Headspace, or YouTube sleep tracks can provide hours of soothing background noise. Set a timer so it doesn’t play all night.
Enjoy a TRIP Drink or Dream Drops
Lately, I’ve been loving TRIP drinks as part of my evening wind-down. They’re a brilliant alternative to having a glass of wine to relax, and I’ve found they help me switch from “on” to “off” mode. On tougher nights, I’ll also reach for TRIP Dream Drops, which I’ve found to be a great way to signal to my brain that it’s bedtime. If you’re looking for something new to add to your bedtime routine, these might be worth trying. I love the peach and the raspberry orange blossom flavours (I’m really not keen on the mint ones).
Maintain a Consistent Sleep Schedule
Routine isn’t an ADHD strong suit, but if you can aim to wake up and go to bed at the same time every day (even on weekends), your body clock will start to adjust. Your brain will eventually learn to expect sleep at certain times, which makes it easier to fall asleep.
If your schedule is all over the place right now, don’t panic. Start small. Try going to bed just 15 minutes earlier each night until you’re closer to your goal bedtime.
Consider Supplements (But Talk To Your Doctor!)
Some people with ADHD find that magnesium, melatonin, or herbal teas like chamomile can help them wind down. Magnesium, in particular, is known to help with relaxation and calm the nervous system. However, before trying supplements, it’s always best to check with a doctor, especially if you’re on ADHD medication.
If you’ve tried all the sleep hacks and nothing is working, don’t hesitate to reach out for help. Sometimes, ADHD medication can impact sleep, and your doctor may be able to adjust it. There are also ADHD coaches and sleep specialists who can help you develop a personalised plan to improve your sleep.
Thoughts on ADHD and Sleep
If you’re reading this because you’re lying in bed and can’t sleep — I see you. ADHD brains are tricky at the best of times, and bedtime is no exception. But the good news is that you can make changes that help. Whether it’s using a weighted blanket, doing a nightly brain dump, or just putting your phone down for 15 minutes, every little change can add up.
If sleep still feels like a struggle after trying these tips, be kind to yourself. ADHD brains aren’t broken — they’re just wired differently. It’s okay if it takes time to find what works for you.
If you’ve found these sleep hacks helpful or have some of your own, I’d love to hear them. Drop a comment or send me a message on social media. Your tips might help someone else in our ADHD community get the sleep they desperately need.
Sleep well (or at least try to). You deserve it.
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