Drs. Michael Shwartzstein and Robyn Croutch bring over 45 years of experience to their chiropractic practice, focusing on holistic care for brain and body health. Inspired by a close friend’s son with ADHD, they integrated BrainCore Neurofeedback, achieving life-changing results for patients with autism, anxiety, and attention challenges. Dr. Croutch holds Dr. Amen’s Brain Health Professional Certification, and they also use thermography for early health detection. Together, they provide compassionate, comprehensive care for whole-body wellness.
Sleep is vital for our mental and physical health, yet for many with ADHD, it can feel like an almost impossible task. Whether it’s difficulty falling asleep, staying asleep, or waking up still feeling drained, sleep struggles are frustratingly common among those with ADHD.
If you’re a parent of a child with ADHD, an adult managing your own symptoms, or someone who leans toward holistic health solutions, understanding the connection between ADHD and sleep is the first step. The good news? There are strategies that can make a real difference, including approaches like neurofeedback, which offer a promising alternative for long-term improvement.
Why Do People with ADHD Struggle with Sleep?
The relationship between ADHD and sleep problems is complex. Research has shown that 50%–70% of individuals with ADHD experience some form of sleep difficulty. But why?
Difficulty Regulating Sleep Cycles
ADHD impacts the brain’s ability to regulate natural rhythms, including the production of melatonin. This hormone, which signals when it’s time for sleep, can often be delayed in those with ADHD, leading to late nights and disrupted sleep schedules.
Overactive Minds
People with ADHD often describe their brains as being “always on.” Racing thoughts, the urge to hyperfocus, or even trouble letting go of the day’s events make it hard to relax enough to fall asleep.
Impulsivity and Poor Sleep Hygiene
Impulsivity may also play a role. Staying up late on electronic devices, forgetting about bedtimes, or turning to caffeine late in the day can all add up to disrupted sleep patterns.
Coexisting Disorders
Many individuals with ADHD also experience conditions like anxiety or restless leg syndrome. These additional concerns can worsen sleep quality and make managing ADHD even harder.
These challenges can cause a vicious cycle where poor sleep exacerbates ADHD symptoms, such as lack of focus, irritability, and emotional dysregulation, which in turn makes quality sleep even harder to achieve.
How to Improve Sleep with ADHD
While there is no one-size-fits-all solution, the following strategies can help improve sleep for those with ADHD. Many of them aim to address both the behavioral and neurological elements of these sleep challenges.
1. Establish a Consistent Sleep Routine
ADHD brains thrive on structure, making a consistent bedtime routine critical. Set a regular bedtime and wake-up time—even on weekends. Incorporate calming activities like reading, light stretching, or practicing mindfulness to signal to your brain that it’s time to wind down.
2. Limit Screen Time Before Bed
The blue light from screens interferes with melatonin production, making it even harder for an already delayed ADHD brain to power down. Try establishing a “tech-free hour” before bedtime to create a calming, low-stimulation environment.
3. Exercise Regularly
Physical activity reduces hyperactivity and helps regulate mood, but it also supports healthier sleep patterns. Aim for at least 30 minutes of exercise daily, preferably earlier in the day to avoid energy spikes before bed.
4. Support Melatonin Production Naturally
Encourage the body’s natural production of melatonin by dimming lights in the evening and avoiding stimulants like caffeine later in the day. For some, melatonin supplements may be helpful, but consult a healthcare professional before trying these.
5. Consider Neurofeedback Therapy
Neurofeedback is gaining attention as a highly effective non-invasive treatment for ADHD—and its benefits extend to tackling sleep issues, too. This technology helps “train” brainwaves and improve their patterns, enabling better focus during the day and relaxation at night.
Through neurofeedback, individuals can learn to calm overactive brain activity, making it easier to transition into rest. Studies show that it can lead to improved sleep cycles, reduced hyperactivity, and overall better brain regulation—breaking the ADHD-sleep struggle cycle.
6. Manage Anxiety and Stress
Given how anxiety and stress often worsen sleep issues, tools like mindfulness meditation, yoga, or journaling can be particularly helpful for calming ADHD brains before bed. Experiment with strategies that suit your lifestyle and bring a sense of calm.
7. Environment Optimization
Create a space designed for sleep. This means:
- A dark, quiet room with blackout curtains or a white noise machine.
- Cool temperatures to promote rest.
- A clutter-free, distraction-free area to minimize overstimulation.
The Role of Holistic Care in Managing ADHD and Sleep
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