Many adults with ADHD find sleep difficult. Poor sleep can then make attention, mood and organisation harder the next day, so it is worth looking at closely.
Common sleep difficulties
- A busy or racing mind at bedtime
- Feeling most alert late in the evening and going to bed later and later
- Staying up to get time for yourself after a demanding day
- Restless sleep, or difficulty waking up in the morning
Medication and sleep
Some ADHD medicines can make it harder to fall asleep, especially if taken later in the day. For others, treatment can calm the mind enough to settle more easily. If sleep changes after starting or adjusting medication, tell your clinician rather than changing the timing or dose yourself.
Practical steps that may help
- Keep a regular wake-up time, including at weekends where you can.
- Get daylight early in the day, which helps set your body clock.
- Build a short wind-down routine, with the same few steps each night.
- Set a cut-off for screens and work, and keep phones out of reach of the bed.
- Watch caffeine and energy drinks, especially after lunchtime.
- Write down racing thoughts or tomorrow’s tasks before bed, so they feel parked.
When to speak to your GP
See your GP if poor sleep lasts for weeks and affects your daytime life, if you feel very sleepy during the day or when driving, or if someone notices loud snoring or pauses in your breathing at night. These can have other causes that need checking.
The NHS sleep and tiredness pages have more general advice.
This article is general information and does not replace advice from your own clinician.
