Up at 2am with a racing mind? Sleep problems are one of the most common (and most underrated) challenges of living with ADHD.

Written by Dr Jaspreet Saini, Principal GP at Rosedale Medical Practice and founder of My ADHD GP.

Your brain has no off switch

If you lie in bed while your brain replays every conversation from the day, plans tomorrow in excruciating detail, and suddenly decides that now is the perfect time to think about that embarrassing thing from 2014, you’re not alone.

Sleep problems affect up to 75% of adults with ADHD. And they’re not just annoying, because poor sleep makes every ADHD symptom worse.

Why ADHD makes sleep hard

1. Delayed circadian rhythm

Many people with ADHD have a naturally later body clock. Your brain doesn’t start producing melatonin until later in the evening, meaning you’re not sleepy when you “should” be.

2. Racing thoughts

Without the structure and stimulation of the day, your brain seeks its own entertainment, usually in the form of an unstoppable thought spiral.

3. Revenge bedtime procrastination

After a day of doing things you had to do, nighttime feels like the only time that’s truly yours. So you stay up scrolling, reading, or watching, even though you know you’ll regret it.

4. Medication effects

Stimulant medications can affect sleep, especially if taken too late in the day or if the dose is too high.

What actually helps

Create a shutdown ritual. Your brain needs a transition period. Try: dim lights → phone down → light reading or stretching → bed. Same routine, same order, every night.

Make your bedroom boring. Remove screens, work materials, and anything stimulating. Your bedroom should signal “sleep,” not “one more episode.”

Use your body. Exercise during the day (not too close to bedtime) helps regulate your circadian rhythm and burns off excess energy.

Try a brain dump. Before bed, write down everything on your mind. Tasks, worries, ideas, get them out of your head and onto paper.

Talk to your GP about timing. If your medication is affecting sleep, your GP can adjust the timing or formulation. This is one of the most common and easily fixable issues.

Consider melatonin. For the delayed circadian rhythm that’s common with ADHD, low-dose melatonin taken 1–2 hours before your target bedtime can help shift your body clock. Discuss with your GP first.

The medication–sleep balance

Getting this right is crucial. Your GP should help you find the sweet spot where your medication wears off early enough for sleep but lasts long enough to be effective during the day. This often involves:

Adjusting the dose
Switching to a different release formulation
Changing the time you take your medication

Don’t suffer in silence

Sleep issues are a medical problem, not a discipline problem. Talk to your GP, especially one who understands ADHD, because improving your sleep will improve everything else.

Need an ADHD-aware GP to help with sleep and medication timing?

At My ADHD GP, we provide structured GP-led continuation prescribing for adults and children (6+) across NSW. Your first appointment is always in person at West Pennant Hills, with telehealth reviews thereafter and an in-person review at least once every 12 months. Book a continuation review →

See our pricing page for current consultation fees.

This article is general health information and does not constitute personal medical advice.