ADHD & Sleep: Why It Feels Impossible (And What Actually Helps)

If your brain seems to wake up the moment you lie down — if your mind won’t shut off, your body can’t settle, and you’re beyond tired but somehow still wide awake — this is for you.

Sleep issues aren’t just a side-note with ADHD. They’re central. They impact your emotional regulation, productivity, and mood. And when you’re already giving everything you’ve got just to get through the day, the exhaustion that builds from restless nights makes life feel harder than it already is.

Let’s talk about why sleep is such a struggle — and what holistic tools actually help.

Why ADHD Makes Sleep Hard

1. Racing thoughts, even when you're exhausted
You finally slow down — and your brain speeds up. Suddenly you’re remembering that awkward comment you made in a meeting two weeks ago, worrying about tomorrow’s school run, and replaying every task you didn’t finish.

2. Restless body, wired mind
You toss and turn, kick the covers off, hear every tiny sound. Your nervous system is still in go-mode. And even if you do sleep, you wake up foggy, as if you barely rested.

3. Trouble waking up
ADHD affects the brain’s regulation of dopamine and arousal. You might hit snooze 6 times or wake up already overwhelmed. There’s no smooth transition from sleep to action — just panic or shutdown.

Why ADHD Sleep Struggles Are Underestimated

Sleep difficulties are not just about poor habits. They’re neurological.

Your circadian rhythm is often delayed. Your nervous system is in near-constant alert. And your executive function — the part of your brain that manages routines and self-regulation — is doing its best, but it’s tired.

The result? A sleep-wake cycle that works against you, not with you.

Holistic Tools That Actually Help ADHD Brains Sleep

Let’s stop trying to "try harder" to sleep and instead work with your brain.

1. 🌿 Magnesium + B Vitamins

Magnesium glycinate or L-threonate helps calm the nervous system and supports melatonin and GABA production — both essential for deep rest. Combine with B6 and B12 to support energy regulation and reduce night-time restlessness.

📝 Note: Many women with ADHD are low in magnesium without realising it. Start with 200–400mg at night — always check with your GP if unsure.

2. 🧘‍♀️ EFT Tapping (Emotional Freedom Technique)

If you haven’t tried tapping yet — this may change your sleep game.

What is EFT?
It’s a simple technique where you tap gently on specific acupressure points while speaking out loud about what you’re feeling. It calms the stress centres in your brain (especially the amygdala) and signals to your nervous system that it’s safe to rest.

Why it works for ADHD:
Many women with ADHD experience emotional overwhelm and spiralling thoughts at night. Tapping interrupts that cycle. It helps regulate the nervous system and reduces cortisol — the stress hormone that spikes at bedtime.

Try this before bed:

“Even though my brain is racing and I feel tense, I choose to feel safe and calm right now.”
(Repeat while tapping on the side of your hand, then through the points: eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head.)

It’s a small practice with big impact.

3. 🧠 Create a Sleep-Worthy Evening Routine

• Switch off screens 60 minutes before bed

• Use low lighting to signal melatonin production

• Try a hot bath with magnesium salts

• Journal for 5 minutes to offload your thoughts

• Use a weighted blanket for gentle grounding

4. 🎧 Use Guided Meditations or Soundscapes

Your brain may need external focus to shut off the internal chatter. Try brown noise, bedtime stories for adults (yes, really), or calming audio that gives your attention somewhere gentle to land.

Spotify have a fantastic range of sleep sound music which utilises specific frequencies, like 432Hz or binaural beats in the delta range to promote relaxation and a deeper sleep. Covering the science behind this is a whole blog by itself. Trust me, it really helps and it’s something I use pretty much every evening, especially if I’m stressed or struggling with my peri menopause.

5. 🕰 Stick to a Routine — Even When You Don’t Feel Like It

You won’t feel tired at the same time every night. That’s okay. ADHD brains resist routine — until they need it.

Keep your bedtime and wake time consistent, even if sleep isn’t perfect yet. It takes 7–10 days for your rhythm to stabilise.

Sample ADHD-Friendly Sleep Routine

Time activity 7:00pm - light movement (walk/stretch)

7:45pm Magnesium + herbal tea

8:00pm Tech off + low lights

8:15pm EFT tapping (5 minutes)

08:30pm Short journal: “What can wait until tomorrow?”

8:45pm Guided meditation or audio book - I’m often out like a light by about 5 minutes in.

9:00pm Bed— even if you’re not sleepy yet

Final Thoughts: It’s Your Neurology

If you’re tired of hearing “just go to bed earlier” or “cut screen time” — you’re not alone.

Sleep with ADHD isn’t solved with generic advice. It requires compassionate strategy, real tools, and the understanding that your brain works differently. It’s also about testing / trialing and seeing what works for you. Once solution doesn’t fit everyone and that’s ok. Staying committed to your health and wellbeing journey is all it takes to radically improve your day to day life and happiness.

Ready for deeper support?

If ADHD is keeping you stuck in exhaustion, and your life feels harder than it should — it’s time to understand what’s really going on.

✅ Take our free ADHD screening quiz
📞 Book a 15-minute consultation with an expert
📋 Or find out more about our full ADHD assessments

Sleep is not a luxury. It’s your foundation.

Let’s help you get it back.