ADHD and Sleep: Why You’re Probably More Tired Than You Think

Why Sleep Is Hard with ADHD - a nemesis for many. I find when Dyslexia creates these visual worlds in our head or the ability to think so deeply. ADHD is the anti-sleep fuel on the fire.

If you’ve got ADHD (along with your Dyslexia), there’s a decent chance you’ve also got a splash of dyslexia in your cocktail, and vice versa. That’s just how it seems to roll. These two love to hang out together, and when they do, there’s one thing that suffers more than anything else:

Sleep Problems with ADHD

No one talks about it enough, but if you're walking around like a half-charged iPhone, constantly overheating and shutting down mid-conversation, you're not alone.

Sleep is the one lever that can shift everything, your focus, your moods, your gut, your patience, and that spinning, overthinking ADHD brain. Yet, it’s often the first thing to go when life gets messy.

ADHD + Dyslexia = Sleep Chaos

Here’s what most people don’t realise: sleep issues aren’t just annoying side effects, they’re at the root of so many challenges.

When you're dyslexic and/or have ADHD, your executive function (that little CEO in your brain) needs all the help it can get. The problem is, without proper rest, your prefrontal cortex—the bit that helps you plan, regulate emotion, and make decisions—basically throws a sick day.

And it’s not just in your head. There’s a gut connection too. Poor sleep wrecks your digestion, messes with your blood sugar, and throws your whole system into chaos. Neurodiverse brains and bodies need more balance than most. Sleep is the foundation of that.

The Science (Without the Boring Bits)

Let’s keep this simple. Your ADHD brain runs on dopamine and catecholamines like norepinephrine. These chemicals help you pay attention, feel motivated, and regulate your emotions.

When you don’t sleep, your body produces less of them. Which means…

• You feel foggy, slow, and forgetful

• Your mood swings like a toddler with a juice box

• You end up chasing dopamine with sugar, scrolling, shopping, or spiralling

Gary Brecka talks about how sleep is the ultimate detox and reset for your nervous system. He’s not wrong. Deep sleep lets your brain literally wash itself out, like a rinse cycle for all the stress you’ve built up.

Without it, you're marinating in your own cortisol.

ADHD and Sleep Challenges

Here’s the deal:

• You forget to wind down. Your brain’s still planning your next business idea at 11:53pm

• You scroll for dopamine hits. TikTok, Insta, Facebook—just one more swipe

• You eat late or not at all. Blood sugar crashes don't care if you're neurodiverse

• You drink coffee at 4pm. And wonder why you're wired at 1am

• Your ADHD meds might be too late in the day. Or too strong. Or you’re skipping food

This isn’t a guilt trip, it's just real talk. I've done all of these. I’ve taken Ritalin, switched to Vyvanse, fasted, binged, stayed up till 2am on YouTube spirals. The common thread? My sleep sucked, and so did everything else.

What’s Helped (That Might Help You Too)

Let’s not pretend there’s one fix, but here’s what’s helped me tame the beast:

1. Wind-Down Routine: Even 10 minutes helps. Screens off, magnesium on, chill playlist or breathwork

2. Supplements That Work: Magnesium, GABA, L-Theanine, Melatonin (in the right dose). Not all at once—find what your body likes

3. Regular Wake Time: Going to bed late is forgivable, but waking up at the same time every day helps reset everything

4. Gut Health = Brain Health: If your digestion is off, your sleep will be too. Probiotics, less junk food, more consistency

5. Get Sunlight Early: First 30 minutes of the day. Bare eyes to sky. This alone resets your circadian rhythm and helps with melatonin production at night

6. No Stimulants After 2pm: No exceptions. Coffee after lunch? You're robbing tomorrow's focus

Real Talk: This Is Hard, But It’s Worth It

When I started actually prioritising my sleep, everything got better. Not perfect, but better. I was less reactive, less foggy, more in control. And I wasn’t walking around like a hungover squirrel trying to read tax documents. Great podcast here about ADHD and Sleep here.

You can't out-supplement, out-coffee, or out-hustle poor sleep.

You’ve got to fix it at the root.

Frequently Asked Questions about ADHD and Sleep

Why does ADHD cause sleep problems?
ADHD often causes sleep problems because your brain has trouble hitting the brakes at night. It’s like a racing car that doesn’t slow down when it’s bedtime, with thoughts still zooming around. In fact, a lot of ADHD brains catch a “second wind” in the evening, feeling more alert just when they should be powering down. The result: plenty of us end up scrolling or brainstorming past midnight when we should be asleep, which makes it harder to drift off.

How can I sleep better if I have ADHD?
You can sleep better with ADHD by building a consistent wind-down routine and sticking to healthy sleep habits. Try doing something calming (like reading or gentle stretching) before bed instead of scrolling on your phone. Avoid caffeine in the late afternoon or evening, and keep a regular sleep schedule. Making your bedroom a cool, dark, no-phone zone (yes, TikTok will survive without you) also helps signal your brain it’s time to chill out.

Why am I always tired if I have ADHD?
Many people with ADHD feel tired all the time because ADHD can mess with sleep quality and drain your mental energy. If you’re up late or not getting enough deep sleep, you’ll end up running on a half-charged battery the next day. Plus, an ADHD brain works overtime to focus and manage impulses, which can leave you wiped out by noon. The result: you feel exhausted even when you think you slept okay.

Is insomnia a symptom of ADHD?
Insomnia isn’t officially listed as an ADHD symptom, but it often comes with the package. Many folks with ADHD struggle to fall asleep or stay asleep, basically experiencing insomnia on the regular. The ADHD brain can feel wide awake at night with racing thoughts. While ADHD itself doesn’t directly cause insomnia, the two often go hand in hand.

Can ADHD medication cause sleep problems?
Yes, ADHD medication (especially stimulants) can mess with your sleep if the dose or timing isn’t right — a pill taken too late in the day might leave your brain buzzing at bedtime. On the flip side, the right medication schedule can help you stick to a routine, which is great for sleep. If you’re struggling, talk to your doctor about adjusting your meds so they help your focus without wrecking your nights. We are trying to create a supplement to support ADHD Sleep here.

Does lack of sleep make ADHD worse?
Absolutely – lack of sleep can make ADHD symptoms much worse. When you’re exhausted, it’s harder to focus, remember things, and control your emotions – basically, poor sleep pours gasoline on the ADHD fire. You might find you’re even more impulsive or forgetful after a bad night’s sleep. Getting good rest gives your brain a chance to reset and makes ADHD a bit easier to manage.

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If you're still reading this, you're probably one of us, the late-night overthinkers, the ADHD insomniacs, the dyslexics who can’t switch off their minds when the world goes quiet.

Here’s the truth: you need to fix your sleep. Not just for focus, but for your future self. The neurodiverse brain isn’t broken, it’s just wired differently. But it still needs to rest to function at full power.

That’s why I’ve created something new. It’s called Double Punch Supplements, a brand built to fuel the neurodiverse brain, starting with the one thing that changed everything for me: sleep.

Our first supplement, “Sleep Better,” is based on what I personally take to wind down and reset. It’s been in the works for months, and it’s nearly ready.

Want early access + exclusive launch deals?

Join the waitlist here, and you’ll be the first to know when it drops.

Let’s get your brain back on your side.

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