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  • What Is ADHD?What Is ADHD?
  • What Is Insomnia?What Is Insomnia?
  • How They're ConnectedHow They're Connected
  • Causes of InsomniaCauses of Insomnia
  • Treatment OptionsTreatment Options
  • Tips for CopingTips for Coping
  • In My ExperienceIn My Experience
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ADHD Articles ADHD ADHD Medication Online ADHD Treatment

ADHD & Insomnia: Links, Causes, & How to Cope

Headshot of Andrea Brognano

Author: Andrea Brognano, LMHC, LPC, NCC

Headshot of Andrea Brognano

Andrea Brognano LMHC, LPC, NCC, CCMHC, ACS

Andrea empowers clients with compassion, specializing in corporate mental health, stress management, and empowering women entrepreneurs.

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Medical Reviewer: Kristen Fuller, MD Licensed medical reviewer

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Kristen Fuller MD

Kristen Fuller, MD is a physician with experience in adult, adolescent, and OB/GYN medicine. She has a focus on mood disorders, eating disorders, substance use disorder, and reducing the stigma associated with mental health.

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Published: January 13, 2023
  • What Is ADHD?What Is ADHD?
  • What Is Insomnia?What Is Insomnia?
  • How They're ConnectedHow They're Connected
  • Causes of InsomniaCauses of Insomnia
  • Treatment OptionsTreatment Options
  • Tips for CopingTips for Coping
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics
Andrea Brognano LMHC,LPC, NCC
Written by:

Andrea Brognano

LMHC, LPC, NCC

Headshot of Dr. Kristen Fuller, MD
Reviewed by:

Kristen Fuller

MD

ADHD and insomnia often co-occur, as many individuals with ADHD experience difficulties falling and staying asleep. Insomnia may stem from an inability to calm thoughts before bed, disrupted sleep schedules, or irregular circadian rhythms. Treatment for ADHD insomnia may include medications and therapeutic approaches, such as CBT or light therapy.

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What Is ADHD?

Attention-deficit/hyperactivity disorder (ADHD) is a neurological condition that impacts attention, impulse control, and activity levels. ADHD is a part of neurodiversity, and symptoms of ADHD occur on a spectrum. Some individuals may experience major effects on functioning, while others report lesser invasive complications.

Common symptoms of ADHD include:

  • Distractibility
  • Restlessness
  • Forgetfulness
  • Difficulty sitting still
  • Impulsivity
  • Trouble focusing

What Is Insomnia?

Insomnia is a sleep disorder that results from difficulties falling or staying asleep. Those struggling with insomnia may wake up frequently throughout the night, often contributing to daytime sleepiness and increased irritability. Sleep and mental health are closely related, as poor sleep quality can lead to mood fluctuations and cognitive deficits.

Common symptoms of poor sleep due to insomnia include:

  • Trouble concentrating
  • Irritability
  • Decreased productivity
  • Difficulty with memory
  • Increased accidents due to distractibility

ADHD & Insomnia: Understanding the Link

A person with ADHD often struggles with “turning off” at night, contributing to several sleep-related difficulties like insomnia. While decompressing before bedtime is essential, time blindness, hyperfixation, and medication side effects can make this challenging for those with ADHD.

Below are possible connections between ADHD and insomnia:

Hyperfixation

ADHD hyperfixation occurs when a person becomes so focused on one task that other responsibilities fall by the wayside. A person with ADHD may hyperfixate for hours well into the night, possibly impacting their ability to wind down before bed. 

When they finally break away from their hyperfixation, the excitement or anticipation of returning to their preferred activity may continue to race through their brains. In turn, those with ADHD may feel unable to relax and fall asleep, leading to insomnia.

Circadian Rhythm Disruptions

Individuals with ADHD often experience dysfunctional circadian rhythms, a natural process that regulates alertness and sleepiness throughout the day. These differences can lead to many becoming “night owls,” meaning they stay up late into the night rather than going to bed at a “normal” hour.

Managing disrupted circadian rhythms can prove difficult for adults with ADHD, as a majority of daily responsibilities, jobs, and other activities follow a typical daytime schedule. They may learn to adapt to these routines but still struggle to wind down at an appropriate time. In turn, they may experience insomnia due to their natural tendency toward nighttime alertness.

Time Blindness

Time blindness is common for those with ADHD, with many having trouble measuring or interpreting the passing of time. These difficulties exacerbate sleep issues because individuals may not recognize when bedtime comes and goes as they focus on other tasks. Because of this, they may struggle to pull themselves away from tasks to wind down at night, sometimes leading to insomnia. 

Cognitive Hyperarousal

Individuals with ADHD commonly report cognitive hyperarousal, meaning their brains focus on multiple tasks or thoughts simultaneously. These ADHD racing thoughts can leave them feeling constantly alert and active, often leading to the issues of falling and staying asleep associated with insomnia.

Medication Side Effects

Certain ADHD medications, such as stimulants, increase focus and attention. While these medications are important aspects of treatment, they can contribute to sleep issues like insomnia. These side effects can last well past bedtime, depending on when an individual takes their prescription. Taking medications earlier in the day may help reduce the likelihood of sleep disturbances.

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Other Causes of ADHD Insomnia

Many may wonder, “Can ADHD cause insomnia?” Determining whether a condition causes another is impossible, but individuals with ADHD can examine what factors may contribute to heightened insomnia. Besides common symptoms of ADHD, external influences can exacerbate sleep disturbances, including stress and caffeine.

Other possible causes of ADHD insomnia include:

  • Stress: Toxic stress leaves the body in a constant flight or flight mode. This sustained hyperarousal can make falling and staying asleep difficult. 
  • Disruption to routine: Experiencing disrupted routines can lead to insomnia, as individuals become accustomed to specific rituals before bedtime.
  • Anxiety: Those with ADHD and anxiety may experience continuous feelings of overwhelm, fear, or worry. These endless thoughts can increase the likelihood of insomnia.
  • Poor nutrition habits: Poor nutrition can result in increased levels of cortisol, resulting in anxiety and insomnia.
  • Caffeine: Drinking caffeine increases activity levels, sometimes impacting the ability to fall and stay asleep.

Treatment Options for ADHD & Insomnia

Many treatment options are available for individuals with ADHD and insomnia. A typical approach may include a combination of therapy and medications. Finding a neurodiversity-affirming therapist who understands the connection between ADHD and insomnia can be beneficial, as they can provide valuable information about how to cope and manage symptoms.

Additionally, medications for co-occurring anxiety disorders can help mitigate sleep issues and insomnia. Consulting a psychiatrist is essential when considering pharmaceutical support. 

Treatment options for insomnia and ADHD include:

  • Cognitive behavioral therapy (CBT): CBT for insomnia and ADHD can help individuals learn the connection between their thoughts and sleep issues. Addressing these negative internal dialogues may help reduce insomnia.
  • Medications: Some medications can help address co-occurring anxiety contributing to insomnia in ADHD.
  • Light therapy: Light or color therapy can help individuals manage ADHD insomnia by creating environments conducive to restfulness and relaxation.

How to Cope With ADHD & Insomnia

While addressing ADHD and insomnia can be challenging, adopting healthy habits outside of treatment can help individuals tackle their symptoms at home.(FN2) Spend time tracking your sleep schedule and monitoring insomnia triggers to gain insight into your symptoms. Additionally, mindfulness practices can help you relax before bed to reduce the risk of sleep issues.1

Here are seven tips for coping with ADHD and insomnia:

1. Track Your Sleep Cycle

Tracking your sleep cycle will provide information about your overall sleep quality and what factors may impact your ability to fall and stay asleep. This practice can also boost dopamine for those with ADHD by offering a sense of accomplishment or fulfillment. Consider downloading an app on your phone or using a notebook to monitor your sleep habits.

2. Fix Your Routine

Maintaining a healthy and stable sleep cycle is crucial. Ask yourself, “Does my sleep schedule conflict with my obligations,” or “Do I scroll through my phone for hours before bed?” Check your morning and nighttime routines to see how you can make changes to promote healthy sleep habits. Fix these aspects when possible and continue to track your progress.

3. Practice Mindfulness

Mindfulness encourages you to focus on the present moment instead of other thoughts or responsibilities. Regular daily practice can help you feel less stressed and wound up at bedtime. When ADHD insomnia occurs, ground yourself in the moment instead of focusing on the future.

4. Exercise Regularly

Exercise has many mental health benefits, as movement releases endorphins in the body and pent-up energy. Regular physical activity can help you feel less energized and awake, possibly reducing bouts of ADHD insomnia.2

5. Engage in Meditation

Like mindfulness, meditation for ADHD helps increase feelings of calm and reduce mental clutter. Consider incorporating daily practice into your routine to boost your ability to address racing thoughts naturally before bedtime.

6. Change Your Eating Habits

A healthy and nutritious diet for ADHD is beneficial. Too much sugar or caffeine can greatly impact sleep quality and focus, so consider reducing your intake. Monitor how these changes impact your overall sleep quality and instances of insomnia.

7. Find An Accountability Partner

Setting new rules, boundaries, and habits can be a challenge! However, having someone in your corner supporting you when making healthy changes is important. Ask to share and discuss your progress with a trusted loved one. Doing so can help motivate you and provide a sense of accountability.

In My Experience

Headshot of Andrea Brognano Andrea Brognano, LMHC, LPC, NCC
ADHD and insomnia are difficult to deal with, but effective treatments are available. By speaking with a healthcare professional, you can feel better supported as you navigate these challenges. Treatment is not “one size fits all,’ so find what works best for you as you navigate ADHD insomnia.

Additional Resources

To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.

ADHD Management Tools

Inflow App Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial

Online Psychiatry

Circle Medical – Affordable online ADHD evaluations and treatment. Circle Medical can prescribe controlled substances when clinically appropriate. Insurance accepted. Same day appointments available.  Visit Circle Medical

ADHD Medication Management + Therapy

Brightside Health – Different people experience ADHD in different ways. That’s why Brightside Health develops personalized plans that are unique to you and offers 1-on-1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. No controlled substances. Appointments in as little as 24 hours. Start your free assessment.

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Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Brevik, E. J., et al. (2017). Prevalence and clinical correlates of insomnia in adults with attention-deficit hyperactivity disorder. Acta Psychiatrica Scandinavica, 136(2), 220–227. https://doi.org/10.1111/acps.12756

  • Gruenwald, J., & Schlarb, A. (2017). Relationship  between subtypes and symptoms of ADHD, insomnia, and nightmares in connection with quality of life in children. Neuropsychiatric Disease and Treatment, Volume 13, 2341–2350. https://doi.org/10.2147/ndt.s118076

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

January 8, 2024
Author: No Change
Reviewer: No Change
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources.
January 13, 2023
Author: Andrea Brognano, LMHC, LPC, NCC
Reviewer: Kristen Fuller, MD
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