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

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.

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.