ADHD and Insomnia

If you live with ADHD and insomnia, you probably know the pattern all too well. You’re exhausted, you’ve had a busy day, you’re ready for bed, and yet the moment that the lights go out…your brain switches on.

While people with ADHD can experience various sleep problems including delayed sleep phase syndrome, restless legs, and hypersomnolence, insomnia is by far the most prevalent, affecting 50-80% of adults and children with ADHD.

This isn't about occasionally having trouble falling asleep after a stressful day. Chronic insomnia in ADHD means persistent difficulty initiating or maintaining sleep that occurs at least three nights per week, lasts three months or more, and significantly affects your daily functioning. For many people with ADHD, it's as debilitating as the attention difficulties that define the condition.

Moreover, insomnia can have a significant effect on everything from your mood to your level of motivation, which is why understanding how it works within ADHD is such an important step toward getting more restful nights and calmer days.

What You’ll Learn in This Article

Today, we’re going to look into the research behind ADHD and insomnia, and find out what the recent studies are saying. You’ll learn:

What insomnia can look like when you have ADHD, including the specific signs that many people notice at night.
Why falling asleep is often harder for ADHD brains, even when you feel exhausted.
How ongoing insomnia can impact your mood, focus, and emotional wellbeing.
Evidence-based tools that can genuinely help you get better rest.
When it might be time to reach out for some extra support from a health professional.

What Exactly Is Insomnia in ADHD?

According to the DSM-5, clinical insomnia involves persistent difficulty with sleep initiation, maintenance, or early-morning awakening that occurs at least three nights per week for at least three months and causes significant distress or functional impairment.

In ADHD, insomnia rarely presents as simple tiredness—it's physical exhaustion paired with relentless mental hyperactivity. Your body is screaming for rest, but your brain treats bedtime as the optimal time to replay every awkward interaction from the past decade, plan elaborate life overhauls, or suddenly become fascinated by obscure historical events.

Insomnia vs. Other ADHD Sleep Disorders

It's important to distinguish insomnia from other sleep disturbances common in ADHD, as they have different mechanisms and require different treatments:

Insomnia = Difficulty falling or staying asleep despite having the opportunity for adequate sleep. The problem is initiating or maintaining sleep itself, not the timing.

Delayed Sleep Phase Syndrome (DSPS) = Your internal clock is shifted later. If allowed to sleep on your natural schedule (2 AM to 10 AM), you sleep fine. The problem is social jet lag from schedule misalignment.

Restless Legs Syndrome (RLS) = Uncomfortable leg sensations and urges to move, especially at rest. This physically prevents lying still long enough to fall asleep.

Hypersomnolence = Sleeping long hours but never feeling refreshed, excessive daytime sleepiness despite adequate sleep duration.

Sleep Apnea = Breathing interruptions during sleep causing fragmentation and oxygen desaturation.

Some people with ADHD have multiple sleep disorders simultaneously, for example, insomnia plus DSPS, or insomnia plus RLS. This is why comprehensive evaluation is important.

The Three Core Presentations of Insomnia

Sleep Onset Insomnia (difficulty falling asleep) is the most common form in ADHD. Research shows that adults with ADHD take an average of 30-60 minutes longer to fall asleep than neurotypical individuals, even when they're genuinely exhausted. This extended sleep onset latency isn't due to poor sleep hygiene alone—it reflects genuine difficulty transitioning from wakefulness to sleep.

Sleep Maintenance Insomnia (frequent nighttime awakenings) also affects many people with ADHD, with studies documenting more frequent and longer awakenings throughout the night. These awakenings often involve the same racing thoughts and mental hyperactivity that interfere with sleep initiation.

Early Morning Awakening is less common in ADHD compared to other forms of insomnia, but when present, it typically involves waking 1-2 hours before desired wake time with inability to return to sleep, followed by significant daytime impairment.

Why Insomnia Is So Common in ADHD

One of the biggest factors that contributes to insomnia in ADHD is something called neurobiological hyperarousal. Many people with ADHD describe feeling like they are “switched on” at night, even when they’re physically exhausted.

This isn’t your fault, it’s actually closely connected to the way ADHD affects the brain’s arousal systems. Studies show that ADHD is linked with heightened mental and physical alertness at bedtime, which can make it difficult to slow down enough for you to fall asleep.

Another really important piece of the puzzle is the ADHD circadian rhythm delay. Your body’s internal clock might naturally run a bit later than other people around you. Research has found that many people with ADHD experience a delayed release of melatonin, which is the hormone that tells your brain that it’s time to go to sleep. This delay can push your natural sleep window well past the time you’re trying to fall asleep, leading to sleep onset insomnia ADHD and long stretches of lying awake.

Medication timing can also play a role in how well you sleep at night with ADHD. Stimulants are very helpful for improving your ability to function during the daytime, but if the effects linger into the evening, they can make it a lot harder to unwind. At the same time, well-timed medication can lead to better bedtime routines and can also reduce the late-night mental “second wind” that many people tend to experience.

Then there are the emotional layers. Racing thoughts, big feelings, and a heightened level of reactivity (all of which are very common in ADHD) can keep your mind active long after bedtime.

Co-occurring anxiety can add another hurdle, making it even harder to switch off. These experiences can blend together with behavioural patterns like inconsistent routines, time blindness, or late-night hyperfocus, all of which can further disrupt your sleep.

What ADHD Insomnia Symptoms Can Look Like

ADHD and insomnia can show up in some surprisingly different ways depending on your age, but the underlying experience is often very similar for everyone. There may be long nights, restless tossing and turning, racing thoughts and mornings that feel a whole lot harder than they should.

Insomnia in Children with ADHD

Many children with ADHD struggle with sleep long before anyone realises just how big of an effect that it’s having on their day-to-day life. One of the most common patterns is bedtime resistance, that endless stalling to go to bed, the sudden burst of energy late into the evening, or the “just one more thing” cycle that can stretch a simple routine into a very long, drawn-out process.

Once they’re finally in bed, falling asleep can often still take a while. Studies show that children with ADHD often take significantly longer to drift off, with prolonged sleep onset being one of the most commonly symptoms.

Even when they do fall asleep, the night can still be unsettled. Many children with ADHD experience more fragmented sleep, more movement during the night, and a much lower quality of sleep overall.

Parents often mention that their children wake up frequently, toss and turn through most of the night, and wake up feeling groggy which often seems to linger well into the day. These sleep patterns can have a massive impact on a child’s behaviour, their ability to regulate their emotions, and can increase family stress levels, especially when nights like these become the norm rather than the exception.

Insomnia in Adults with ADHD

For adults, insomnia can sometimes feel a little bit different, but that doesn’t mean it is any less disruptive. Many adults describe lying in bed at night feeling mentally alert, even when their body is completely worn out. Difficulty switching off is a big part of the picture here, with thoughts jumping around, replaying parts of the day, planning the next day’s to-do list, or spiralling out of control at exactly the wrong time.

Late-night alertness is incredibly common, and research shows that adults with ADHD report higher severity of insomnia than those without the condition. Nights may include frequent episodes of waking up, light or restless sleep, and mornings where you don’t feel refreshed, even if you technically slept for “enough hours.”

Actigraphy studies (which track movement and sleep patterns) consistently show a reduced quality of sleep in adults with ADHD, meaning that you may spend a lot of time in bed but not as much time in the deep, restorative sleep that your body needs.

There’s also an interesting mismatch that researchers have seen between how adults feel they sleep and what the outcomes of their sleep studies actually show. Many adults report severe insomnia symptoms even when their sleep structure looks “typical” on paper. This tells us that the lived experience really matters…your exhaustion is real, even if a sleep lab doesn’t capture it perfectly.

The Real-World Impact of ADHD and Insomnia

When ADHD and insomnia show up together, it comes as no surprise that the effects can spill over into every part of your daily life. And, this goes far beyond simply feeling tired. It all comes down to how a lack of deep, restorative sleep can shape your emotions, your thinking, your relationships, and the way you move through your day. Many people find that the impact of insomnia with ADHD touches far more than their nights, and research strongly supports this connection.

Here are some of the most common ways that insomnia affects people with ADHD:

Emotional regulation becomes much harder - A poor night’s sleep can make your emotions feel like they are closer to the surface. You might feel more sensitive, overwhelmed, or reactive than usual. Insomnia can intensify the mood challenges that you face in ADHD, making it harder to deal with things like stress, frustration, or unexpected changes in a calm way.

Executive functioning takes a noticeable hit: ADHD already affects your ability to plan, organise, and make good decisions, and insomnia magnifies this. You might find it harder to prioritise certain tasks, get started on things, or follow through to completion. Even simple decisions can feel a lot more draining when you’re sleep-deprived.

Working memory becomes less reliable: Many people describe this as “mental fog” or feeling scattered. Chronic insomnia has been linked to measurable cognitive impacts in ADHD, including things like slower processing speed and difficulty holding onto information in your mind long enough to act on it.

Impulsivity can increase the next day: Not getting enough sleep can reduce your brain’s ability to pause and think first before acting. This can lead to quicker reactions, more impulsive decisions, or even difficulty staying grounded in the conversations or tasks at hand.

Lower resilience in ADHD and mental health: When you’re not sleeping well, it’s harder to cope with stress, manage your emotions, or bounce back from setbacks. Insomnia is linked to higher rates of anxiety and mood difficulties in ADHD, often creating that loop that we mentioned earlier, where tiredness makes everything feel heavier and more difficult.

Relationships, parenting, and work can feel more demanding - Adults often notice that communication can sometimes feel strained, their patience runs thin, or everyday tasks feel like a bigger effort than they should. Small misunderstandings can escalate a lot more easily when you’re exhausted.

For children, school becomes harder to manage - Kids may struggle with trying to pay attention, following through on tasks, or managing their emotions in the classroom. Teachers may notice that they are easily distracted or restless, and parents often see an increased level of frustration when their children come home after school.

ADHD sleep issues can become a cycle - Insomnia worsens ADHD symptoms, and worsening symptoms then make sleep even harder. This feedback loop is well documented in research and can continue unless sleep becomes a focused part of your daily care routine.

How to Improve Sleep When You Have ADHD and Insomnia

When ADHD and insomnia show up together, it can be frustrating but the good news is that there are some easy ways to support better sleep, and they don’t require perfection or complicated routines. These strategies are all a part of treating insomnia in ADHD, and they’re designed to work with your brain, not against it.

1. Behavioural and Lifestyle Strategies

Small, predictable changes in the evening can make a really meaningful difference, especially when they’re built around real solutions that take how ADHD works into consideration.

Many people find it helpful to create a gentle wind-down routine that starts at the same time each night, even if the routine itself is short. This might include switching to low-light activities, putting your phone away, or doing something really relaxing that helps your brain shift gears.

If time-blindness makes the evenings disappear quickly, try setting a few alarms or visual reminders to help you transition from “day mode” to “night mode.” These cues can act like external supports when your internal clock feels unreliable.

It can also help to reduce any kind of stimulating activities 1–2 hours before you go to bed. Gaming, intense scrolling, or work tasks can all lead to late-night alertness. Creating a warm, predictable environment, like dim lighting or a comfortable spot to unwind, gives your brain a clear signal that bedtime is coming.

Managing late-night hyperfocus is another important aspect. If you find yourself getting pulled into tasks, you might try out experimenting with a structured “shutdown” time - a gentle boundary that helps you step away without relying solely on willpower.

2. Correcting Circadian Delays

For many people with ADHD, the challenge isn’t just falling asleep, it’s that your brain genuinely feels tired much later than the clock says it should. This is part of the ADHD circadian rhythm delay, and working on shifting it can improve your quality of sleep naturally as time goes on.

Morning light exposure is one of the most effective tools that you can use. Getting sunlight (or using a therapeutic light box) within the first hour of waking is a great way to help reset your internal clock and encourages earlier sleepiness at night.

In the evenings, try switching to dim-light routines. Lowering light levels sends a signal to your brain to begin winding down, which helps your melatonin levels rise naturally.

For some people, supplementing with melatonin can also help shift the circadian rhythm and get it back on track. Research shows that taking melatonin at the right time (usually a few hours before you go to sleep, rather than right at bedtime) can advance the body’s natural sleep window and lead to more consistent nights

Keeping your wake time consistent, even on weekends, is another powerful method. Over time, this helps make it easier to fall asleep earlier and stay asleep through the night.

3. CBT-I for ADHD

Cognitive Behavioural Therapy for Insomnia (CBT-I) is considered the gold-standard treatment for chronic insomnia, and it can be really helpful for people with ADHD.

CBT-I focuses on retraining the mind and body to associate bed with sleep, instead of frustration or wakefulness. It includes certain strategies like stimulus control, sleep restriction, and tools that can be very useful for calming an overactive mind.

Research shows that adapted CBT-I programs for adults with ADHD can lead to some really significant improvements in sleep onset, night-time awakenings, and your overall quality of sleep, even after just a few months of guided support

Finding Relief, One Night at a Time

When long nights turn into difficult days, it’s easy to feel overwhelmed. But, the connection between ADHD and insomnia is very well understood, and more importantly, it’s something that you can improve. With the right support and a few proven strategies, better sleep is absolutely possible, and those better nights can make your days feel clearer, calmer, and a whole lot more manageable.

If you’re finding that ADHD and insomnia are affecting your mood, your focus, or how well you function, it may be time to reach out for extra support.

At Kantoko

We focus on making ADHD care easier to access and easier to manage.
From structured assessments and clear care pathways. Everything we do is designed to reduce friction and support you over time.

Many aspects of daily functioning including, rest, routines, and energy, are closely tied to how ADHD is supported. With the right structure and guidance, even small adjustments can make things feel more manageable.

Learn more about Kantoko and whether our ADHD-focused care model is right for you.

Frequently Asked Questions

Can ADHD cause insomnia?

ADHD does not directly cause insomnia as a single condition. However, research consistently shows that sleep disturbances are much more common in people with ADHD than in the general population – including insomnia-type symptoms (trouble falling asleep, staying asleep, or waking unrefreshed).

Several patterns help explain this:

Delayed sleep–wake timing: Many people with ADHD have a “night-owl” body clock (delayed sleep phase). When they try to go to bed earlier than their biological night, they often lie awake for a long time, which can look and feel like insomnia.
Difficulty “switching off”: ADHD is linked with persistent mental activation and hyperarousal, which can make it harder for the brain to down-shift into sleep, especially at predictable bedtimes
Executive-function challenges: Inconsistent routines, late-night screens, and difficulty stopping engaging activities can reinforce a pattern of delayed, fragmented sleep over time.

So: ADHD does not cause insomnia in a simple, linear way, but it is strongly associated with a higher prevalence of insomnia-type sleep disturbance, and these problems often begin years before ADHD is formally recognised. Not everyone with ADHD has insomnia, and insomnia can also occur without ADHD.

Does ADHD lead to sleep issues?

In practice, yes – sleep issues are very common when someone has ADHD, in both children and adults. Studies report higher rates of:

Difficulty falling asleep (initial insomnia)
Delayed sleep–wake phase (naturally falling asleep much later than desired)
Fragmented or restless sleep
Non-restorative sleep and daytime fatigue

These sleep issues don’t mean you’re “bad at sleep” or not trying hard enough. They usually reflect how ADHD interacts with circadian rhythm, arousal, and routines, and they can improve when those specific factors are addressed.

What is the impact of sleep on mental health?

Sleep and mental health have a two-way relationship:

Poor sleep makes emotional regulation harder. Experimental and clinical studies show that sleep loss increases negative mood, stress reactivity, and irritability, and reduces positive mood and resilience.
Chronic insomnia is linked with higher rates of depression, anxiety and other mental health conditions. It doesn’t mean poor sleep “causes” these on its own, but it can be a significant maintaining factor.
Good-enough sleep supports attention, impulse control, and emotional steadiness, which are already areas of vulnerability in ADHD.

For people with ADHD, even modest improvements in sleep can make daytime coping, mood, and focus noticeably easier, even if ADHD symptoms themselves don’t disappear.

What is the 10–3 rule for ADHD?

The 10–3 rule is a simple behavioural strategy used in ADHD to reduce the “activation barrier” to starting tasks. It involves committing to just 10 minutes of action, and if that feels manageable, continuing for a few short blocks.

The idea is that starting is often the hardest part in ADHD. Once momentum builds, continuing becomes easier. If it still feels overwhelming, stopping is acceptable and not considered a failure.

Some people adapt this approach for sleep by committing to 10 minutes of a calming wind-down routine, helping the brain transition into rest mode.

While the term itself isn’t formally studied, the principles behind it align with evidence-based ADHD strategies that prioritise small, time-limited steps and initiation over perfection.

How do you fix ADHD sleep issues?

There is no single fix, as ADHD-related sleep problems usually involve a combination of circadian rhythm differences, mental arousal, and routines.

Approaches with the strongest evidence include:

Identifying the specific sleep pattern (such as delayed sleep phase or difficulty falling asleep)
Cognitive behavioural therapy for insomnia (CBT-I), often adapted for ADHD
Supporting circadian rhythm through consistent wake times, light exposure, and—when appropriate—carefully timed melatonin
Reviewing ADHD medication timing with a clinician
Using ADHD-friendly routines rather than rigid “sleep hygiene” rules

Because sleep difficulties are often multifactorial, treatment is most effective when tailored with a clinician who understands both ADHD and insomnia.

What supplements help ADHD sleep?

Melatonin is the supplement with the strongest evidence for supporting sleep onset and circadian timing, particularly in children and adolescents with ADHD-related sleep-onset difficulties.

Evidence for other supplements (such as magnesium, herbal products, or amino acids) is limited or indirect, and findings are inconsistent.

Because supplements can interact with medications, and because melatonin timing needs to be personalised to the body clock, it’s important to discuss supplements with a doctor or pharmacist before starting.

What is the 24-hour rule for ADHD?

The 24-hour rule is a practical self-regulation strategy rather than a formal treatment. It involves waiting up to 24 hours before responding to emotionally triggering situations, when it’s safe to do so.

This pause allows emotional intensity to settle and often includes sleeping on the issue. Sleep supports emotional processing and improves regulation, which can be particularly helpful for people with ADHD who may react quickly or intensely.

While the rule itself hasn’t been formally studied by name, it reflects well-established principles from sleep science and emotional regulation.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment options.