Sleep and ADHD

Up to three-quarters of adults with ADHD report significant sleep problems. A genuinely delayed circadian rhythm is common — the body clock runs later than average, making early bedtimes feel physically impossible even with the best intentions.

Racing thoughts and difficulty 'switching off' at bedtime are the ADHD-specific version of the general insomnia pattern — the brain doesn't downshift on cue. External structure works better than willpower here: the same alarm and wind-down routine every single night, regardless of how the day went.

Screens are a particular trap for ADHD brains, since they're far more stimulating than a quiet room — a strict device cutoff an hour before bed matters more here than almost anywhere else.

Stimulant medication timing matters: too late in the day and it delays sleep onset further. CBT-I techniques — especially a fixed wake time — help anchor a body clock that otherwise drifts later and later.