Hey, Stephen here. Let’s talk about one of the biggest struggles I see in our ADHD and dyslexic community: sleep.
If you’ve got a neurodiverse brain like mine, you’ll know the drill. You’re exhausted, you climb into bed, and then… nothing. Your brain starts running a marathon it didn’t sign up for. Suddenly, you’re replaying that conversation you had three years ago, planning tomorrow in detail, or wondering if dogs ever get bored of barking.
Sleep should be the most natural thing in the world, but for ADHDers, it often feels like trying to switch off a laptop by just staring at it.
In this article, I’m going to unpack why sleep is so damn hard for us, the hidden factors that make it worse, and some tools and supplements that can actually help.
Why ADHD Brains Struggle With Sleep
Let’s start with the basics: our wiring. ADHD isn’t just about attention; it’s about regulation. The same brain chemistry that makes us impulsive, creative, and high-energy also messes with our ability to wind down.
Here are some of the big culprits:
1. Dopamine Dysregulation
Dopamine is the motivation chemical. In ADHD brains, dopamine levels and receptors don’t behave like they do for neurotypical people. That’s why we crave novelty, stimulation, and “just one more episode.” At night, instead of gently tapering down, our brains keep looking for that dopamine hit.2. Time Blindness
You think it’s 10pm… suddenly it’s 1:37am and you’re knee-deep in YouTube rabbit holes. ADHDers are notorious for losing track of time. That late-night hyperfocus session feels great until the alarm goes off the next morning.
3. Revenge Bedtime Procrastination
Ever find yourself staying up way too late because the day didn’t give you enough “me” time? That’s revenge bedtime procrastination. For ADHDers juggling jobs, kids, and life admin, the quiet of nighttime feels like freedom. But we pay the price the next day.4. Overactive Nervous System
Think of your nervous system like a car. For many of us, the accelerator is stuck. Even when you lie down, your body is buzzing with cortisol (stress hormone), making it impossible to relax into sleep.
The Real-World Impact
- Mood swings get worse — irritability, anxiety, even depression.
- Focus tanks — making ADHD symptoms even harder to manage.
- Health suffers — poor sleep is linked to weight gain, heart problems, and shorter lifespans.
- Relationships strain — because being overtired often means being short-tempered.
I’ve had mornings where I’ve technically “slept” eight hours but woken up feeling like I’d been run over by a bus. That’s the ADHD sleep paradox: you can sleep, but not rest.
What’s Really Going On Inside the Brain
Here’s what the science tells us:
- Circadian rhythm mismatch: Studies show that ADHDers often have delayed melatonin release, meaning our body clocks naturally want us to fall asleep later than the rest of the world.
- Sleep architecture: Research suggests we get less deep sleep and REM sleep — the parts of the night that repair our brains and bodies.
- Comorbidities: Anxiety, depression, and dyslexia-related stress can all pile onto ADHD sleep problems, creating a cocktail of chaos.
And here’s the kicker: even stimulant medication like Vyvanse or Ritalin — while lifesaving during the day — can mess with sleep if timing isn’t right.
My Own Wake-Up Call
I’ve been through it all: lying awake at 3am, mind racing; waking at 5am buzzing with cortisol; or crashing into bed at 9pm only to wake up at 2am and stare at the ceiling.
At one point, I thought I was broken. Then I realised: it’s not me, it’s my wiring. Once you get that, you stop blaming yourself and start working with your brain instead of against it.
Practical Tools That Actually Help
Here’s what I’ve found useful (and what the research backs up):
1. Weighted Eye Masks and Blankets
That deep pressure tells your nervous system: you’re safe. It’s like giving your brain a hug.
2. Sleep Anchors
Consistent bedtime and wake time. Boring, I know. But your ADHD brain craves structure, even if it rebels against it.
3. Digital Sunset
Screens are ADHD catnip. Blue light and endless novelty mean no sleep. Aim to switch off 60 minutes before bed.
4. Supplement Support
Magnesium, L-Theanine, and Tart Cherry (natural melatonin source) can be game-changers. That’s one reason we’re creating our ADDED SLEEP formula — designed for sensitive, neurodiverse brains. No weird fillers, no harsh knock-out effect. Just gentle support for switching off and staying asleep.
5. Nervous System Reset
Breathwork, meditation, or even a slow walk in the evening. Anything that signals safety to your body helps calm the ADHD engine.
6. 80+1 Rule for Sleep
Here’s something I use from my own life. 80% is the boring but effective stuff — consistent bedtime, no caffeine late in the day, cool dark room. The +1% is adding a little novelty: trying a new meditation track, testing red light therapy, or switching up supplements. That keeps my ADHD brain engaged without derailing the core routine .
Sleep, ADHD, and Self-Compassion
Here’s the part no one tells you: you’re not lazy, you’re not weak, you’re not broken. You’re wired differently.
Beating yourself up for bad sleep just adds stress, which makes sleep even harder. I’ve had to learn to be kind to myself on the bad nights, knowing tomorrow is a fresh slate .
And remember — sleep struggles don’t make you less worthy, less capable, or less loveable. They’re just another part of the neurodiverse operating system.
Where to From Here?
If you’re reading this and nodding along, here’s what I’d say:
- Start small. Don’t try to “fix” sleep overnight (ironic, right?). Pick one strategy and stick with it.
- Experiment. What works for one ADHD brain may not for another. Think of yourself as your own sleep scientist.
- Get curious, not critical. Replace “why can’t I sleep?” with “what does my body need tonight?”
- Consider support. Whether it’s therapy, supplements, or a sleep study — you don’t have to do it alone.
Final Thought
For ADHDers, sleep is not just about shutting down. It’s about teaching our brains to feel safe enough to let go.
It won’t always be perfect. But with the right tools, self-compassion, and a bit of trial and error, you can start building a relationship with sleep that works for your unique wiring.
And when you finally wake up rested — even just a little more than usual — you’ll see how life feels lighter, brighter, and more possible.
References
- Bijlenga, D. et al. (2019). Sleep problems in adults with ADHD: A meta-analysis and systematic review. Neuroscience & Biobehavioral Reviews.
- Coogan, A. N. & McGowan, N. M. (2017). A systematic review of circadian function, chronotype and chronotherapy in adult ADHD. ADHD Attention Deficit and Hyperactivity Disorders.
- Surman, C. B. H. et al. (2009). Understanding sleep problems in adults with ADHD: A review of current research and clinical implications. CNS Drugs.
- Weiss, M. D. et al. (2015). Sleep problems in the child and adolescent ADHD population: A review. Harvard Review of Psychiatry.
👉 Question for you: What’s the biggest sleep struggle you face with ADHD — falling asleep, staying asleep, or waking up tired? Drop your answer in the comments — you might help someone else feel less alone.
💡 We’re working on launching our ADDED SLEEP product by the end of the year. Sign up to the waitlist today and get 20% off when it drops!