Why Sleep Is Essential for ADHD Brains (and How to Actually Get It)

 

If you have ADHD, you probably know the struggle of getting a good night’s sleep. Maybe your brain suddenly decides to replay every embarrassing moment from middle school, or you get a burst of energy right when you should be winding down.

Sound a little familiar? Well...you’re not alone.

Sleep and ADHD have a complicated relationship, but here’s the truth:

quality sleep is one of the most POWERFUL tools for managing ADHD symptoms.

 

Let’s break down why sleep matters and how you can actually get some.

 

 

Disclosure: Links contain affiliates. When you buy through one of our links we will receive a commission. This is at no cost to you. Thank you for supporting fyog home and allowing us to continue to bring you valuable content.

 

 

Understanding Why Sleep Is Non-Negotiable for ADHD

 

1. Sleep Deprivation = ADHD on Hard Mode

ADHD already makes focus, impulse control, and emotional regulation tricky.

When you don’t get enough sleep, these symptoms intensify.

Research shows that people with ADHD often experience delayed sleep cycles, shorter sleep duration, and more sleep disturbances, making symptoms worse during the day. Source

 

2. Brain Fog and Executive Dysfunction Get Worse

Executive function, the mental “CEO” that helps with planning, decision-making, and organization, relies on sleep to function properly.

Poor sleep makes these skills even foggier, leading to forgetfulness, missed deadlines, and decision paralysis. Source

 

3. Emotional Regulation Takes a Hit

Ever notice that after a terrible night’s sleep, everything feels overwhelming?

That’s because lack of sleep impairs emotional regulation, making small stressors feel like full-blown crises.

Adults with ADHD who experience chronic sleep deprivation report higher emotional instability and mood swings. Source

 

4. Dopamine Needs Sleep to Do Its Job

ADHD brains crave dopamine, but poor sleep disrupts dopamine regulation, making focus and motivation even harder to come by. Source

 

 

How to Actually Get Better Sleep With ADHD

 

Now that we know why sleep is crucial, let’s talk solutions:

 

Stick to a Sleep Schedule:

Go to bed and wake up at the same time every day (yes, even on weekends).

Your ADHD brain thrives on routine.

Try to aim for 7-8 hours of sleep every day. 

Creating a new routine takes TIME. Please do not beat yourself up if you fall back to old habits. Gently bring yourself back to the routine. 

 

Ditch the Doomscrolling:

Doomscrolling on social media is NOT good for anyone.

It does nothing but make you anxious, sad, depressed, irritable, can distort your perception of reality, and many more negative symptoms. It is also a big waste of time. Avoid it like the plague!

You could, instead:

• Make a habit of deleting any social media apps off your phone in the evening. 
• Engage is low stimulating hobbies/activities, like crocheting, drawing, reading a book, journaling, scrapbooking, watching a comfort show, etc. Explore what inspires you. 

Note: When you have ADHD, it’s easy to dive into a new hobby wanting to be a master from day one. In the past, I’ve started and abandoned so many crochet projects because I expected to finish a whole blanket on my first attempt. Guess what? I still don't know how to crochet. 

Skipping the foundational steps can leave you frustrated when things don’t click right away. Remember, even Kobe Bryant didn’t become Kobe Bryant without relentlessly practicing his craft. Start small, embrace the process, and give yourself permission to be a beginner.

 

If you like to wind down with playing a game, like crossword puzzles on a tablet, be aware that blue light from screens messes with melatonin, making it harder to fall asleep. To combat this, you can invest in blue light glasses. 

 

Create a Wind-Down Routine:

ADHD brains struggle with transitions. A 30-minute routine (like dimming the lights, listening to calming music, or doing gentle stretches) helps signal to your brain that it’s time to power down.

You can use lighting to set the mood, like an LED sunset lamp or a star projector.

 

Invest in sleep items that improve your quality of sleep, like:

 

1. Ergonomic Memory Foam Pillow
2. Weighted Blanket
3. Blackout Curtains
4. Aromatherapy
5. Calming Tea
6. Dim Night Light
7. Fan (for extra cooling)
8. Yoga Rug/Mat (for stretching)

 

 

Use White Noise or Sleep Sounds:

A fan, rain sounds, or brown noise can help drown out distractions and create a soothing sleep environment.

There are tons of free sounds on YouTube. But if you'd rather stay away from the app as a part of your routine, you can use a sound machine. 

Regulate Caffeine and Late-Night Stimulants:

ADHD meds, coffee, or even an energy drink too late in the day can mess with your sleep cycle. Try cutting back after lunchtime! 

 

Try Body Doubling for Bedtime:

If you struggle with actually going to bed, try a “sleep accountability buddy” (a friend, partner, or even an online community) to remind you when it’s time to wind down. 

 

Final Thoughts

Getting enough sleep won’t cure ADHD, but it will make symptoms way more manageable.

If you’ve been feeling extra scattered, irritable, or foggy lately, poor sleep could be the culprit.

Try making sleep a priority and see how it impacts your focus, mood, and energy levels.

 

You got this! (: