This Month's Theme: The ADHD Sleep Struggle
Dear Calibrators and Friends,
I’ve decided that each newsletter I am going to choose a theme from my sessions and lately one theme has consistently emerged: sleep sucks when you have ADHD.
Some of us are like the princess and the pea—hyper-aware of every sensation, unable to get comfortable no matter how many positions we try. The tag on our pajamas feels like sandpaper, the slight hum of the refrigerator sounds like a jet engine, and our mind races through tomorrow's to-do list on repeat, our back and shoulders and hands just don’t feel right, the room feels stale, etc.
Others of us can fall asleep ANYWHERE—during meetings, on the bus, or mid-conversation—yet struggle to maintain consistent, restorative sleep patterns. Perhaps we're exhausted before the day even begins, or we crash hard in the afternoon only to find ourselves wide awake at 2 AM.
Or maybe you are like me and have what I call my “point of no return”. If we can fall asleep before 10:30 we are good, but if we are up past that we are up until there’s really no point in sleeping at this point.
Don’t even get me started on sleep hygiene–whatever the heck that is.
Probably goes without saying–bbbuuut for a lot of us sleeping is a struggle. Research suggests that approximately 75% of people with ADHD experience some form of disordered sleep. This isn't just an inconvenience—it's a critical component of ADHD management. When we don't feel rested, everything becomes harder: our symptoms intensify, our medication may not work as effectively, and our emotional regulation suffers.
Calibrate Sleep Suggestions
If you're struggling with sleep, here are ten strategies that might help you recalibrate your rest:
- Create a bedtime routine signal – Our ADHD brains love novelty, not routine. Try creating a specific signal that tells your brain "it's time to wind down" each night. This could be a specific scent (lavender pillow spray), sound (particular meditation track), or action (stretching sequence). Consistency is key—even when it feels boring!
- Use body doubling for bedtime – Set up a bedtime accountability partner. This could be a roommate, partner, or even a virtual buddy who checks in at a specific time each night to confirm you're starting your wind-down routine.
- Try the "brain dump" technique – Keep a notebook by your bed and spend 5 minutes before sleep writing down every thought, worry, and to-do item bouncing around in your head. This gives your brain permission to stop the mental rehearsal—you've captured everything on paper.
- Experiment with weighted blankets – Many ADHDers find that the deep pressure stimulation from weighted blankets helps calm their nervous system and reduces the restlessness that can make falling asleep difficult.
- Breath Work for Dreamworks – After a long day, our brain and body can become out of sync. Intentional breathwork can help to sync us back up, allowing you to actually feel the sleep signals that you may be missing while distracted.
- Create an "interesting but not too interesting" wind-down activity – The ADHD brain needs engagement, but not overstimulation before sleep. Find activities that are mildly engaging but not exciting—perhaps sorting a small collection, doodling, or listening to a familiar audiobook at 0.75x speed.
- Try funky counting – counting backwards by 3 from a high number can reset your relaxation, opening up your brain for good sleep.
- Set up environmental controls – Prepare your sleep environment by eliminating potential distractions: use blackout curtains, white noise machines, comfortable temperature settings, and remove clutter from your bedroom that might catch your attention.
- Stop chasing sleep – Instead of trying to fall asleep (which creates performance anxiety), try staying awake. Tell yourself you're just going to rest your body, but stay awake. This removes the pressure and often allows sleep to come naturally.
- Consider sleep-specific CBT techniques – Cognitive Behavioral Therapy for Insomnia (CBT-I) has been shown to be particularly effective for people with ADHD. These techniques address both the behavioral and thought patterns that interfere with sleep.
Sleep is Key
Remember, it's about finding what works for YOUR unique brain. What helps your neurotypical friend might not work for you, and what works for another ADHDer might not work for you either. The goal is to experiment thoughtfully until you find your sleep sweet spot.
If sleep continues to be a significant challenge, consider discussing this during our next coaching session so we can develop a personalized approach to help you get the rest you need.
Rest well,
Kirby
Calibrate ADHD Coaching
P.S. (Is it me or do P.S.s feel so very ADHD, and I love it).
Consider a Sleep Study
Getting a sleep study done can be easier than you might think—and the information it provides can be invaluable for ADHDers. Many sleep disorders like sleep apnea, insomnia, restless leg syndrome, and periodic limb movement disorder can underlie and exacerbate ADHD symptoms, creating a frustrating cycle of disrupted sleep and intensified ADHD challenges.
Most insurance plans cover sleep studies when recommended by your healthcare provider, and there are even at-home options that are less disruptive than spending a night in a sleep lab. The data from these studies can help identify specific issues that might be preventing you from getting the restorative sleep your ADHD brain desperately needs.
If you're consistently struggling with sleep despite trying various strategies, discussing a sleep study with your healthcare provider could be a game-changing step in your ADHD management journey.
One comment on “The ADHD Sleep Dilemma”
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I've struggled with sleep my whole life. In college, my doctor suspected that I could have ADHD (this was before I was diagnosed) which was linked to the sleep issues I went to see her for.
I was later diagnosed by Dr. Dodini and it turns out she was right! To my fellow ADHDers, I wish you sweet dreams.