Why Do People with ADHD Struggle to Sleep Well?

The ADHD Brain: A Constantly Running Motor

Let’s face it—if you have ADHD, sleep can be an absolute nightmare. It’s not just about tossing and turning for hours; it’s about your brain constantly buzzing with thoughts, ideas, and distractions. It’s like trying to sleep in the middle of a brainstorming session where nothing ever slows down. You’ve probably found yourself lying in bed, wondering why sleep just won’t come, while your mind is racing through a hundred different things. So, what’s really going on?

Hyperactivity in the Brain

One key issue is hyperactivity. The same impulsivity and hyperfocus that can make daily life both fascinating and frustrating often extend into the evening. Your brain just doesn’t want to shut off. Neurotransmitters like dopamine and norepinephrine, which affect attention and alertness, can create this constant state of mental “revving.” This means that even when you’re physically exhausted, your brain may still be racing. It’s like trying to sleep in a room full of flashing lights and ringing phones—impossible to tune out.

The Impact of Anxiety and Restlessness

Another big factor is anxiety. Many people with ADHD experience heightened levels of anxiety, especially in the evenings. The day’s events can pile up in your head, making it even harder to relax. It’s frustrating, I know, because it’s not as simple as just "turning off" your thoughts.

A Vicious Cycle of Restlessness

I remember chatting with my friend, Sarah, who has ADHD, and she told me that her mind often races with worries about everything from work to her social life when she’s trying to wind down. She said, "It’s like I can't stop thinking, and the more I try, the worse it gets!" And she’s not alone—many ADHD sufferers find that their brains just won’t allow them to settle, even when they desperately need sleep.

This restlessness creates a vicious cycle. The more you can’t sleep, the more anxious you become about not sleeping, and before you know it, you’re wide awake at 3 a.m., counting the hours until you have to get up again.

Sleep Disorders: A Common Co-Occurrence

It’s not just ADHD that’s the problem; other conditions often come into play. People with ADHD have a higher likelihood of experiencing sleep disorders like insomnia or sleep apnea. Studies show that roughly 25-50% of people with ADHD also struggle with insomnia.

Restless Leg Syndrome and Other Conditions

In addition to insomnia, restless leg syndrome (RLS) is another issue. RLS can keep you tossing and turning all night long, making it even harder to fall into a deep, restorative sleep. And if you have ADHD, it’s not uncommon to also deal with conditions like sleep apnea, which can cause you to stop breathing briefly during sleep, disrupting your rest even more.

Medications and Their Sleep Impact

Let’s be real—if you’re on medication for ADHD, there’s a good chance that your meds are contributing to your sleep struggles. Stimulants like Adderall and Ritalin, while effective in managing symptoms during the day, can mess with your ability to sleep at night.

The Delicate Balance of ADHD Medications

I’ve had many conversations with friends on ADHD meds, and one common theme is that their medication works wonders during the day, but by nighttime, it can feel like a double-edged sword. Some people find that they simply can’t wind down, even if they take their meds in the morning. This can lead to sleepless nights, even though the medication is doing its job during the day. It's a tricky balance, and sometimes, it's just hard to get it right.

Finding Solutions: What Helps and What Doesn’t

Now, the big question: How do you manage this chaotic sleep situation? Everyone’s different, so finding what works for you can take some trial and error.

Practical Tips: Finding Your Rhythm

1. Consistent Sleep Schedule – I know, I know—it sounds so simple, but it’s so effective. Try going to bed and waking up at the same time every day, even on weekends. This helps reset your internal clock.

2. Avoid Stimulants Before Bed – Stimulants like caffeine or even nicotine can ramp up your brain activity, so it’s better to avoid these at least a few hours before bedtime.

3. Create a Relaxing Evening Routine – I’ve also found that winding down with activities that help you relax can do wonders. Whether it’s reading, listening to calming music, or practicing mindfulness, these little rituals can help signal to your brain that it’s time to sleep.

4. Speak to Your Doctor About Medications – If your ADHD meds are keeping you up, consider talking to your doctor about adjusting the dosage or trying a different medication that doesn’t have as much of an impact on your sleep.

Medication Adjustments and Therapy

In some cases, people find that cognitive behavioral therapy for insomnia (CBT-I) can be really effective. It helps to retrain your brain to adopt healthier sleep patterns. And yes, there are ADHD medications that have less of a negative impact on sleep, but they can be harder to come by.

Conclusion: The Sleep Struggle is Real

In the end, if you have ADHD and struggle with sleep, you’re not alone. There are a lot of reasons why it’s so hard to get a good night’s rest, from hyperactivity in the brain to anxiety and medication side effects. The key is finding the right mix of strategies that work for you, whether that’s adjusting your routine, speaking to a doctor about meds, or incorporating techniques to calm your mind at night. Sleep may be elusive, but it’s not impossible to find a way to manage it. Just remember, you're not in this alone—and there are ways to improve the situation.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.