ADHD and sleep conditions are commonly seen together. Although the connection isn’t fully understood, there are ways to manage both.

It’s fairly common for people with ADHD to have sleep challenges.

For instance, one study found that approximately 7.5% of people diagnosed with ADHD have also been diagnosed with a sleep disorder. As many as 47.5% of people with ADHD have been prescribed sleep medication, and this applies to both adults and children.

Sleep is an essential tool for managing any mental health challenge. For this reason, finding ways to improve sleep problems in people living with ADHD is an important first step in managing ADHD symptoms.

Researchers aren’t exactly sure why ADHD and sleep disorders often occur together.

It’s believed that the symptoms of ADHD can make it challenging to settle down enough to fall or stay asleep. This can cause a variety of sleep problems that make it difficult to get a good night’s rest.

Research from 2020 also suggests that genetics and structural brain abnormalities may play a role.

Many ADHD medications are also stimulants. This can cause sleep issues, especially if they’re taken later in the day.

A lack of sleep can worsen some ADHD and ADHD-related symptoms. Low quality sleep usually affects children and adults differently.

When children don’t get enough sleep, they usually become more hyperactive. Adults, on the other hand, typically feel more fatigued and have a lack of energy.

Sleep disorders are defined as conditions that interfere with your ability to sleep well on a regular basis.

According to the National Sleep Foundation (NSF), most adults require 7 to 9 hours of sleep each night. Toddlers and older children may need 8 to 14 hours depending on their age group.

Common sleep disorders among people with ADHD include:

  • insomnia
  • restless legs syndrome (RLS)
  • sleep apnea

Insomnia

Insomnia is a sleep disorder that occurs when it’s difficult to fall asleep, stay asleep, or both. People with insomnia usually don’t wake up feeling rested. This can make it hard for them to function throughout the day.

Insomnia can affect your:

  • mood
  • energy levels
  • overall quality of life

It tends to become more common with age, as changes in sleep patterns and general health occur. Research has found that anywhere between 43% and 80% of adults with ADHD have insomnia.

Restless legs syndrome (RLS)

Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is characterized by an overwhelming need to move one’s legs. This desire is usually triggered by leg discomfort, such as throbbing, aching, or itching.

These uncomfortable sensations often occur at night, especially when you’re lying down, making falling asleep a challenge.

RLS can affect people of any age, but it typically becomes more intense as time goes on. It may make sleeping difficult, which can result in daytime sleepiness and fatigue.

Researchers in 2023 found that RLS is present in 11% to 42.9% of children and 20% to 33% of adults who are diagnosed with ADHD.

Sleep apnea

Sleep apnea is a serious sleep disorder in which breathing temporarily stops during sleep. People with sleep apnea often snore loudly and feel tired even after a full night’s rest.

There are three main types of sleep apnea:

  • Obstructive sleep apnea (OSA): OSA occurs when the muscles in the throat relax abnormally. It’s the most common type.
  • Central sleep apnea: Central sleep apnea occurs when the brain doesn’t send the right signals to the muscles that control breathing.
  • Complex sleep apnea syndrome: This type occurs when someone has both obstructive and central sleep apnea at the same time.

Research from 2021 suggests that up to 9.5% of children with ADHD also have obstructive sleep apnea. Other research has found that obstructive sleep apnea is more common in adults with ADHD.

The severity of sleep apnea symptoms did not differ between adults with ADHD and adults without ADHD.

ADHD and narcolepsy

ADHD is also closely associated with narcolepsy, a rare disorder that’s characterized by nodding off and excessive daytime sleepiness.

According to a 2020 research review, 33% of people with narcolepsy experience symptoms of ADHD.

Doctors must take extra care when screening for sleep problems in people with ADHD. Sleep disorders and ADHD have overlapping symptoms, which can lead to misdiagnosis.

If you have ADHD and report sleeping difficulties, a doctor can request a thorough sleep history.

This involves asking you about:

The doctor may also give you a sleep diary. You will be asked to use the diary to record your sleeping habits over several weeks.

If the doctor suspects a sleep condition, they may order some diagnostic tests. There are two main tests used to diagnose sleep disorders:

Nocturnal polysomnography test

A nocturnal polysomnography test is done in a laboratory while you sleep. You are connected to equipment that monitors vital signs as well as activity in your heart, lungs, brain, and legs.

People with sleep disorders:

  • usually have a shorter overall sleep time
  • move their limbs more during sleep
  • may exhibit other irregular behaviors while sleeping

Home sleep test

As the name suggests, this test is done at home. It’s performed in the same manner as a nocturnal polysomnography test.

You will be given the monitoring equipment to use at home while you sleep. Abnormal vital sign measurements, movements, and breathing patterns tend to suggest a sleep disorder.

In people with ADHD, it’s important to establish a good treatment plan for sleep disorders. This often involves psychotherapy or medical treatments that help promote normal sleep.

Some common psychotherapy techniques include:

  • Cognitive behavioral therapy (CBT) can show you how to manage or eliminate feelings of anxiety and thoughts that keep you from falling asleep. There is CBT designed specifically for insomnia as well, referred to as CBT-I.
  • Relaxation techniques, such as meditation and deep breathing exercises, can help reduce stress before bedtime.
  • Stimulus control can teach you how to limit the time you spend in bed while not sleeping so you only associate your bed with sleep.
  • Sleep restriction is where you intentionally limit the time that you spend in bed lying awake or not sleeping.
  • Light therapy can help reset your internal clock so that you fall asleep at a later or more appropriate time.

Some medical treatments that may help with sleep disorders include:

Making changes to some habits and lifestyle choices is also important.

Lifestyle changes and home remedies that may help with managing sleep disorders include:

  • going to bed and waking up at the same time every day, even on weekends
  • avoiding caffeine in the late afternoon and evenings
  • avoiding alcohol and nicotine close to bedtime
  • avoiding the use of electronics before bedtime
  • using the bed primarily for sleeping and never for activities like working
  • keeping the bedroom dark, quiet, and cool
  • getting enough exercise during the day
  • avoiding heavy meals close to bedtime
  • establishing a relaxation routine before bed, such as reading, journaling, doing yoga, or taking a warm bath
  • using a weighted blanket

Having a sleep disorder can make managing ADHD symptoms even more challenging. With the right treatment and sleep hygiene practices, you can reduce your ADHD symptoms and improve your sleep.

Speak with a healthcare professional about the best ADHD and sleep disorder treatment plan for you. Each person’s needs and symptoms are different, so it’s essential to discuss treatment options with a professional.