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Comorbidities: ADHD and Sleep Disorders

Updated: Aug 27

If you're living with ADHD and find yourself struggling to fall asleep, stay asleep, or wake up feeling rested, you’re not alone.


Sleep problems are not just common in ADHD. They are considered one of its most disruptive comorbidities. In fact, some studies estimate that up to 75 percent of adults with ADHD also experience sleep disorders (source).


And here’s the frustrating part. Poor sleep makes ADHD symptoms worse. And ADHD symptoms can make sleep worse. It’s a cycle that can feel impossible to break.


In this blog, we’ll explore how ADHD and sleep disorders are connected, why this overlap often goes unrecognized, and where you can turn for science-backed support.

August 2025, Rebecca Branham, ADHD Coach @ Agave Health

A person lies awake in bed at night, looking pensive. An alarm clock on the wooden nightstand reads 2:04, casting a blue glow.

The Link Between ADHD and Sleep Disorders

Let’s start with what the research tells us. The American Academy of Sleep Medicine has recognized a strong overlap between ADHD and sleep disturbances. This includes a wide range of conditions, such as:

  • Delayed Sleep Phase Syndrome (DSPS)

  • Insomnia

  • Restless Leg Syndrome

  • Sleep apnea

  • Narcolepsy

  • Circadian rhythm disruptions

People with ADHD often experience racing thoughts, time blindness, and difficulty calming their nervous systems at night. These aren’t just habits. They’re linked to dysregulated arousal systems in the brain, the same systems that govern attention, impulsivity, and emotional regulation (source).



Common Sleep Struggles in ADHD

Here’s what we frequently see in both children and adults with ADHD:

1. Difficulty Falling Asleep

This is often called sleep onset insomnia. It can take hours to unwind, especially when the brain is in overdrive. People report feeling physically tired but mentally wired.

2. Difficulty Staying Asleep

Frequent nighttime awakenings or vivid, intense dreams can lead to fragmented sleep. Some also experience night sweats, restlessness, or unexplained wakeups.

3. Delayed Sleep-Wake Cycles

Many ADHDers are night owls. They feel more alert at night and struggle with early mornings, which often leads to delayed sleep phase syndrome (DSPS). This is more than a preference — it is a neurological mismatch between internal circadian rhythms and societal expectations.

4. Daytime Sleepiness

Even after sleeping “enough,” many people with ADHD wake up feeling unrefreshed. This may point to poor sleep quality, sleep apnea, or unrecognized narcolepsy.



Why Sleep Disorders in ADHD Often Go Undiagnosed

Sleep issues are rarely the first topic that comes up in an ADHD diagnosis. That’s a problem, because when sleep disorders are missed, ADHD treatment might not be fully effective. For example:

  • Stimulant medications can improve attention but may worsen insomnia if not timed properly.

  • Behavioral strategies can help with emotional regulation, but they might not stick when someone is sleep-deprived.

  • Sleep disorders like sleep apnea or restless leg syndrome can masquerade as ADHD or amplify existing symptoms.

According to the Sleep Research Society, this leads to under-treatment or misdiagnosis, especially in adults who have learned to mask their struggles or chalk up poor sleep to “just stress” (source).



Tips for Managing ADHD and Sleep Disorders Together

Sleep hygiene matters, but ADHD brains need more than just “turn off your phone an hour before bed.” Here are a few science-informed, realistic approaches that support both conditions:

1. Try a Consistent Wind-Down Routine

Pick the same 3 to 5 things each night in the same order. This could be stretching, taking a warm shower, dimming the lights, and then listening to a calming playlist. Routine creates predictability, which helps the ADHD brain feel safe enough to slow down.

2. Use Light to Your Advantage

Morning light can reset your circadian rhythm. Try getting 10 to 15 minutes of natural light shortly after waking up. You can also use a sunrise alarm clock if mornings are a struggle. Research supports light exposure as a behavioral treatment for DSPS and ADHD-related sleep issues (source).

3. Avoid the Hyperfocus Trap at Night

Many ADHDers get a second wind after 10 p.m. If you find yourself diving into deep projects, try setting a “last start” alarm. After that time, shift into low-stimulation activities only.

4. Ask About a Sleep Study

If you snore, wake up gasping, grind your teeth, or never feel rested, talk to your doctor about getting a sleep study. Sleep apnea is common in ADHD and is often missed, especially in women.

5. Consider Melatonin with Caution

Some people with ADHD benefit from melatonin supplements. Others find it makes them groggy or disrupts their mood. If you’re curious about trying it, talk to your provider about timing and dosage. The Cleveland Clinic offers a guide on melatonin use and how to do it safely (source).



How to Advocate for Better Sleep Support

You do not need to wait until your sleep is “disastrous” to get help. If you suspect a sleep disorder or just know something isn’t right, bring it up with your provider. You can say something like:

  • “I’ve noticed I’m tired even after 8 hours of sleep.”

  • “I have trouble falling asleep even when I want to.”

  • “I snore or wake up multiple times at night.”

These are important clues. And when they are addressed alongside ADHD treatment, people often report better focus, less irritability, and more consistent emotional regulation.



Science-Backed Resources to Explore

Here are a few reputable places to learn more:



Bottom Line

ADHD and sleep disorders often travel together. When one is out of balance, the other usually is too. But with the right support, this doesn’t have to be your forever cycle.

At Agave Health, we support the whole person, not just their diagnosis. If sleep is something you’re struggling with, know that it is valid, it is common, and it is treatable. You are not lazy. You are not making it up. And you don’t have to figure it out alone.

Let’s get you the rest your brain deserves.

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