Table of ContentsView AllTable of ContentsADHD and Sleep IssuesBedtime ActivitiesWhat to AvoidSleep StrategiesHealthy HabitsSupplementsVisit Your Doctor

Table of ContentsView All

View All

Table of Contents

ADHD and Sleep Issues

Bedtime Activities

What to Avoid

Sleep Strategies

Healthy Habits

Supplements

Visit Your Doctor

Close

Sleep is important for your ability to focus and concentrate, mood, general health, and well-being. Unfortunately, many people with ADHD struggle with sleep issues, so they often do not get the sleep they need. It can take time and effort to learn how to fall asleep with ADHD.

Roughly 25% to 50% of people with ADHD also have sleep problems.As a result of poor sleep,ADHD symptomscan be worse during the day.

Fortunately, you can take steps to address sleep issues and get a better night’s rest if you or your child have ADHD. These sleep strategies can help adults and children learn how to fall asleep with ADHD.

Why is sleep often a problem for children and adults with ADHD? There are several challenges that can contribute to tossing and turning each night.

Lack of a Regular Schedule

People with ADHD struggle with symptoms like distractability and impulsivity, making it hard to stick to a regular schedule. This lack of predictability makes it difficult to get relaxed enough to drift off to sleep.

Sleep Disorders

It also is fairly common for people with ADHD to have co-occurring sleep disorders such as insomnia, sleep apnea, and restless legs syndrome (RLS).

Co-Occurring Disorders

People with ADHD may also have other mental health conditions such as anxiety, depression, or substance use disorders that can also play a role in interrupting sleep.

Medications

ADHD is often treated with stimulant medications. While these can help relieve symptoms, they can also disrupt sleep, particularly if they are taken along with other stimulants such as coffee, tea, or soda.

The Relationship Between ADHD and Insomnia

ADHD-Friendly Bedtime Activities

There are several sleep strategies you can use to calm your ADHD mind to sleep. A simple, consistent, relaxing routine before bed helps prepare your body for sleep. Your bedtime routine might include activities like these.

Sleep Disruptors

It’s also important to identify and avoid substances and activities that can interfere with sleep. When you are learning how to fall asleep with ADHD, cut out these sleep-stealers.

Alcohol

Alcohol is often thought of as a sedative. Although it appears to induce sleep, sleep will be less restful and more disrupted. Alcohol increases how often you wake up at night and stops you from getting the deep sleep you need to feel rested in the morning. Alcohol is also a diuretic and can cause you to wake up several times to urinate.

Sugar

Avoid sugary foods and drinkslate in the day. That extra initial energy boost from sugars can make it more difficult to fall asleep.

Caffeine

Avoid caffeine for at least 4 hours before bedtime or even eliminate it completely. Caffeine is a diuretic, so you may be making several bathroom trips during the night if you’ve consumed caffeine close to bedtime. Caffeine is also a stimulant, which can keep some people awake.

Nicotine

Not only issmokingharmful to your lungs, but nicotine may also make it more difficult to fall asleep and can result in disrupted sleep during the night.

Hyperfocused Activity

Fall-Asleep Strategies for ADHD

All of the activities in the bedtime routine will help to prepare you for sleep. Some additional rituals can help you or your child fall asleep once you climb into bed.

7 Breathing Exercises for Better Sleep

Practice Healthy Habits

In addition to preparing your mind to sleep, it is also important to use strategies that will help you stay asleep and get better quality rest each night. Implement these healthy habits to help facilitate healthy sleep.

Supplements That Promote Sleep

Some people find supplements can help with sleep. It is important that you consult with a healthcare provider before taking any supplements, as they may interact or interfere with other drugs you are taking.

Melatonin

Melatonin can improve sleep onset and duration in children with ADHDand older adults. It can also be helpful for those who work rotating shifts or are dealing withjet lag.

L-Theanine

One study found thatL-theaninecan help improve sleep quality in boys, ages 8 to 12, with ADHD.

While many sleep strategies can be implemented on your own, there are times when you need medical advice. For example, if you are having trouble sleeping, your doctor may:

A Word From Verywell

People with ADHD often experience sleep problems, which can make ADHD symptoms worse. If you or a loved one struggle with sleep problems due to ADHD, there are strategies that you can try that may help. Building good sleep habits, avoiding sleep disruptors, and practicing healthy habits that promote good sleep are just a few things you might try.

If you’re still struggling, talk to your doctor. They can help you get to the bottom of your sleep issues, including making medication adjustments, recommending treatments, and suggesting other changes that might be helpful.

8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wajszilber D, Santiseban JA, Gruber R.Sleep disorders in patients with ADHD: impact and management challenges.Nat Sci Sleep. 2018;10:453-480. doi:10.2147/NSS.S163074Becker SP.ADHD and sleep: recent advances and future directions.Curr Opin Psychol. 2020;34:50-56. doi:10.1016/j.copsyc.2019.09.006Costa M, Esteves M.Cigarette smoking and sleep disturbance.Addict Disord Treat. 2018;17:1:40–48. doi:10.1097/ADT.0000000000000123National Sleep Foundation.The ideal temperature for sleep.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Corrigendum to “Interrelationship between sleep and exercise: a systematic review”.Adv Prev Med. 2017;2017:5979510. doi:10.1155/2017/1364387Van der Heijden KB, Smits MG, Van Someren EJ, Ridderinkhof KR, Gunning WB.Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia.J Am Acad Child Adolesc Psychiatry. 2007;46(2):233-41. doi:10.1097/01.chi.0000246055.76167.0dLyon MR, Kapoor MP, Juneja LR.The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial.Altern Med Rev. 2011;16(4):348-54.Allen RP, Auerbach S, Bahrain H, Auerbach M, Earley CJ.The prevalence and impact of restless legs syndrome on patients with iron deficiency anemia.Am J Hematol. 2013;88(4):261-4. doi:10.1002/ajh.23397Additional ReadingCHADD.ADHD and sleep disorders.Cleveland Clinic.Can melatonin really help you sleep better?.

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wajszilber D, Santiseban JA, Gruber R.Sleep disorders in patients with ADHD: impact and management challenges.Nat Sci Sleep. 2018;10:453-480. doi:10.2147/NSS.S163074Becker SP.ADHD and sleep: recent advances and future directions.Curr Opin Psychol. 2020;34:50-56. doi:10.1016/j.copsyc.2019.09.006Costa M, Esteves M.Cigarette smoking and sleep disturbance.Addict Disord Treat. 2018;17:1:40–48. doi:10.1097/ADT.0000000000000123National Sleep Foundation.The ideal temperature for sleep.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Corrigendum to “Interrelationship between sleep and exercise: a systematic review”.Adv Prev Med. 2017;2017:5979510. doi:10.1155/2017/1364387Van der Heijden KB, Smits MG, Van Someren EJ, Ridderinkhof KR, Gunning WB.Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia.J Am Acad Child Adolesc Psychiatry. 2007;46(2):233-41. doi:10.1097/01.chi.0000246055.76167.0dLyon MR, Kapoor MP, Juneja LR.The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial.Altern Med Rev. 2011;16(4):348-54.Allen RP, Auerbach S, Bahrain H, Auerbach M, Earley CJ.The prevalence and impact of restless legs syndrome on patients with iron deficiency anemia.Am J Hematol. 2013;88(4):261-4. doi:10.1002/ajh.23397Additional ReadingCHADD.ADHD and sleep disorders.Cleveland Clinic.Can melatonin really help you sleep better?.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Wajszilber D, Santiseban JA, Gruber R.Sleep disorders in patients with ADHD: impact and management challenges.Nat Sci Sleep. 2018;10:453-480. doi:10.2147/NSS.S163074Becker SP.ADHD and sleep: recent advances and future directions.Curr Opin Psychol. 2020;34:50-56. doi:10.1016/j.copsyc.2019.09.006Costa M, Esteves M.Cigarette smoking and sleep disturbance.Addict Disord Treat. 2018;17:1:40–48. doi:10.1097/ADT.0000000000000123National Sleep Foundation.The ideal temperature for sleep.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Corrigendum to “Interrelationship between sleep and exercise: a systematic review”.Adv Prev Med. 2017;2017:5979510. doi:10.1155/2017/1364387Van der Heijden KB, Smits MG, Van Someren EJ, Ridderinkhof KR, Gunning WB.Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia.J Am Acad Child Adolesc Psychiatry. 2007;46(2):233-41. doi:10.1097/01.chi.0000246055.76167.0dLyon MR, Kapoor MP, Juneja LR.The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial.Altern Med Rev. 2011;16(4):348-54.Allen RP, Auerbach S, Bahrain H, Auerbach M, Earley CJ.The prevalence and impact of restless legs syndrome on patients with iron deficiency anemia.Am J Hematol. 2013;88(4):261-4. doi:10.1002/ajh.23397

Wajszilber D, Santiseban JA, Gruber R.Sleep disorders in patients with ADHD: impact and management challenges.Nat Sci Sleep. 2018;10:453-480. doi:10.2147/NSS.S163074

Becker SP.ADHD and sleep: recent advances and future directions.Curr Opin Psychol. 2020;34:50-56. doi:10.1016/j.copsyc.2019.09.006

Costa M, Esteves M.Cigarette smoking and sleep disturbance.Addict Disord Treat. 2018;17:1:40–48. doi:10.1097/ADT.0000000000000123

National Sleep Foundation.The ideal temperature for sleep.

Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Corrigendum to “Interrelationship between sleep and exercise: a systematic review”.Adv Prev Med. 2017;2017:5979510. doi:10.1155/2017/1364387

Van der Heijden KB, Smits MG, Van Someren EJ, Ridderinkhof KR, Gunning WB.Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia.J Am Acad Child Adolesc Psychiatry. 2007;46(2):233-41. doi:10.1097/01.chi.0000246055.76167.0d

Lyon MR, Kapoor MP, Juneja LR.The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial.Altern Med Rev. 2011;16(4):348-54.

Allen RP, Auerbach S, Bahrain H, Auerbach M, Earley CJ.The prevalence and impact of restless legs syndrome on patients with iron deficiency anemia.Am J Hematol. 2013;88(4):261-4. doi:10.1002/ajh.23397

CHADD.ADHD and sleep disorders.Cleveland Clinic.Can melatonin really help you sleep better?.

CHADD.ADHD and sleep disorders.

Cleveland Clinic.Can melatonin really help you sleep better?.

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