ADHD-Friendly Tips for a Good Night's Sleep (2023)

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.

ADHD and Sleep Issues

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.


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.

ADHD and Insomnia: What You Need to Know

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.

  • Drinking a warm cup of tea: Many people find that a cup of warm chamomile or “sweet dreams” tea helps promote a good night’s sleep. Be sure to choose a tea that doesn't have caffeine.
  • Eating a light, nutritious snack: Too much food before bedtime can make sleep more difficult, but many people find that a light snack is helpful.
  • Having dedicated quiet time: Spending some quiet time before bed helps the brain wind down and prepare for sleep. Try quiet, focused crafts or play (for children); reading; listening to relaxing music or soothing outdoor sounds, like running water or crickets; relaxation and deep breathing exercises; visualization; and meditation.
  • Taking a warm shower or bath: Sometimes, simple things can be very effective. Having a bath or shower is relaxing and will help you to fall asleep.
  • Thinking positive thoughts. Though it may take some time to readjust your thinking, try to think “happy thoughts” at bedtime. Set aside worries and negative thoughts. Get into the habit of positive thinking before bed. Think of a favorite place, such as the beach. You might even play ocean sounds. Happy thoughts and good feelings can make it easier to drift off to sleep.
  • Aromatherapy: Some people find thatusing aromatherapy oil in a bath, compress, or diffuser helps them sleep, particularly scents like lavender, jasmine, and chamomile.

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 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.

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


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.


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

Even though it can be hard, do not begin an activity that you or your child will hyperfocus on as it can be very hard to disengage and go to bed. Both adults and children can hyperfocus when they are using their computers or mobile phone. Removing the TV, computer, and mobile phone from the bedroom helps.

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.

  • Listen to an audiobook.A nice story can help children and adults wind down. Try listening in the dark with your eyes closed.
  • Prepare your sleep environment.Make sure your sleep environment is conducive to sleep—pillows and mattresses are comfortable, lights are dim, thetemperature is cool (between 60 and 67 degrees Fahrenheit), and it is quiet.
  • Read. Many people read a book or magazine to prepare for sleep. However, a gripping book may backfire and keep you turning the pages for hours. A magazine might be a safer choice as the articles are much shorter, no matter how interesting.
  • Set worries aside. Once your head hits the pillow, problems of the day can start racing through your mind, making sleep impossible. One way to stop this is to keep a pen and pad of paper by your bedside. Jot down your thoughts and worries and promise yourself you will address them in the morning.
  • Turn on some white noise. White noise is a gentle, steady, monotonous, peaceful sound like a fan humming or background sounds that are calming and not stimulating.
  • Use atransitional object. A soft, plush blanket or special, safe toy can help toddlers transition to bedtime. A simple transitional object can continue to be helpful for older children.

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.

  • Be patient with changes. Sleep issues make take some time to resolve, so be patient. Stick with your routine, and slowly but surely you will begin to experience the benefits of a good night’s sleep.
  • Establish a consistent bedtime and wake-up time.Going to bed at a set time each night and waking up at a regular time each morning promotes better sleep. Your internal biological clock helps regulate your sleep and wake cycles. Consistency helps keep that clock set right and ensures you get the adequate sleep you need.
  • Exercise.Physical activity promotes good health and overall well-being as well as good sleep. Vigorous exercise right before bed isn’t recommended, but numerous studies have found that regular exercise can improve sleep quality. Be sure to include lots of physical outdoor play for children who have ADHD.

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.


This naturally occurring hormone is secreted by a part of the brain called the pineal gland. Melatonin helps to regulate sleep. Darkness stimulates theproduction of melatonin,and light suppresses it.

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


This is an amino acid found in green and black tea that seems to work against the effects of caffeine. Some people use it to reduce stress and promote relaxation. However, you could get its benefits by drinking tea earlier in the day (avoid caffeine in the evening).

One study found that L-theanine can help improve sleep quality in boys, ages 8 to 12, with ADHD.

Visit Your Doctor

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:

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  • Adjust medication times. An adjustment in your ADHD medication dosage or the time medication is taken may help make sleep a little easier.
  • Check iron levels. Some people with iron deficiency anemia experience restless leg syndrome (RLS), which can cause difficulty falling and staying asleep.
  • Evaluate you for sleep disorders. Sleep disorders, such as sleep apnea, restless legs syndrome, narcolepsy, or other medical issues may be causing or contributing to sleep problems.

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.

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

  1. 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

  2. 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

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

    (Video) How to Get to Sleep When You Have ADHD

  4. National Sleep Foundation. The ideal temperature for sleep.

  5. 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

  6. 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

  7. 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.

  8. 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

Additional Reading

By Keath Low
Keath Low, MA, is a therapist and clinical scientist with the Carolina Institute for Developmental Disabilities at the University of North Carolina. She specializes in treatment of ADD/ADHD.

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(Video) ADHD Friendly Sleep Hygiene Strategies to Support ADHD and Executive Function Skills #47

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What can help me sleep if I have ADHD? ›

Better sleep method #3: Try melatonin. This natural hormone, which helps set the body's sleep-wake cycle, builds up late in the day and promotes shut-eye at night. And melatonin supplements, taken about an hour before bedtime, have been shown to help some adults with ADHD get to sleep.

How do you get a deep sleep with ADHD? ›

Two more elements of good sleep hygiene seem obvious, but they should be stressed for people with ADHD.
  1. Get in bed to go to sleep. Many people with ADHD are at their best at night. ...
  2. Avoid caffeine late at night. Caffeine can cause a racing ADHD brain to grow more excitable and alert.
11 Jul 2022

Why do ADHD people struggle to sleep? ›

Different Circadian Rhythms

Many with ADHD experience "delayed sleep phase syndrome" where we fall asleep later and take longer to fall asleep than other people. It is a sign that our circadian clocks are off. (These clocks regulate our bodies based on a 24-hour period.) This can lead to consistent sleep loss.

What is brown noise ADHD? ›

Brown noise is like white noise but has a lower, deeper quality. It gained a fervent following over the summer, picking up speed in online A.D.H.D. communities, where people made videos of their reactions to hearing it for the first time. Many said it allowed their brains to feel calm, freed from an internal monologue.

Does ADHD worsen with age? ›

ADHD does not get worse with age if a person receives treatment for their symptoms after receiving a diagnosis. If a doctor diagnoses a person as an adult, their symptoms will begin to improve when they start their treatment plan, which could involve a combination of medication and therapy.

What does ADHD burnout feel like? ›

ADHD Burnout Symptoms

In addition to fatigue, you may feel troubles with emotional regulation, anxiety and sensory issues, a feeling of low-self worth, poor impulse control, or an acute sensitivity to rejection. With it all comes a deep sense of total and absolute exhaustion.

Do people with ADHD sleep with the TV on? ›

Turn off electronics. While many people affected by ADHD feel that TV or electronic device use helps them to settle down in the evening, it turns out that the light from televisions and electronic devices can interfere with the brain's sleep triggers.

Do naps help people with ADHD? ›

Naps can recharge you for the rest of the day, but they can also become part of the problem. If you are doing more than a 15- or 30-minute power nap in the afternoon or early evening, you aren't getting enough sleep at night.

Does ADHD count as a disability? ›

Yes. Whether you view attention deficit hyperactivity disorder (ADHD) as neurological — affecting how the brain concentrates or thinks — or consider ADHD as a disability that impacts working, there is no question that the federal Americans with Disabilities Act (ADA) covers individuals with ADHD.

What foods affect ADHD? ›

Some of the common foods that can cause ADHD reactions include milk, chocolate, soy, wheat, eggs, beans, corn, tomatoes, grapes, and oranges. If you suspect a food sensitivity may be contributing to your child's ADHD symptoms, talk to your ADHD dietitian or doctor about trying an elimination diet.

What is ADHD fatigue? ›

ADHD can affect motivation. A person may find daily tasks overwhelming and struggle to complete them. This low sense of motivation can feel similar to fatigue, especially if a person feels unable to keep up with their responsibilities.

What noise is best for ADHD focus? ›

Often someone who has ADHD can think better and stay on task longer if there is some white noise in her surroundings—maybe softly playing music, a fan in the corner, or the hum from an overhead air vent.

What Colour noise is best for ADHD? ›

The researchers concluded that the white noise benefited the children who had ADHD and helped them to improve their performance on the memory and verbal tasks.

What is a purple noise? ›

Purple noise is a variant of white noise. Purple noise is white noise (a mix of all audible frequencies) that has been filtered so that rather than having an equal representation of all frequencies, the higher frequencies are represented more than the lower ones.

What age is the peak of ADHD? ›

At what age are symptoms of ADHD the worst? The symptoms of hyperactivity are typically most severe at age 7 to 8, gradually declining thereafter. Peak severity of impulsive behaviour is usually at age 7 or 8. There is no specific age of peak severity for inattentive behaviour.

Does ADHD count as a disability UK? ›

ADHD is considered a disability in the UK and therefore your school / college or place of work must make “reasonable adjustments” to support you. Seeking help from others who understand the problems may be useful to both you and your partner or family.

What age is ADHD most severe? ›

At what age does ADHD peak? The median age of onset for ADHD is 6 years old, with symptoms typically appearing between ages 3 and 6 . The more severe the symptoms, the earlier the diagnosis, with 4 years old being the median age of diagnosis for severe ADHD.

Do people with ADHD need less sleep? ›

A: ADHD brains need more sleep, but find it doubly difficult to achieve restfulness. It is one of those ADHD double whammies: ADHD makes it harder to get enough sleep, and being sleep deprived makes it harder to manage your ADHD (or anything else).

Is insomnia common with ADHD? ›

Conclusion: Insomnia disorder is highly prevalent in adult ADHD and is related to higher ADHD severity and more psychiatric and medical comorbidities. Some stimulants and stable pharmacological ADHD treatment are associated with better outcomes of insomnia disorder.

Is ADHD a disability? ›

Yes. Whether you view attention deficit hyperactivity disorder (ADHD) as neurological — affecting how the brain concentrates or thinks — or consider ADHD as a disability that impacts working, there is no question that the federal Americans with Disabilities Act (ADA) covers individuals with ADHD.

What foods affect ADHD? ›

Some of the common foods that can cause ADHD reactions include milk, chocolate, soy, wheat, eggs, beans, corn, tomatoes, grapes, and oranges. If you suspect a food sensitivity may be contributing to your child's ADHD symptoms, talk to your ADHD dietitian or doctor about trying an elimination diet.


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