Sleep and ADHD: Why You Feel “Tired But Wired” (and What Can Actually Help)

If you have ADHD and struggle with sleep, you probably know this moment:

It’s late. You’re exhausted. You finally crawl into bed…

and suddenly your brain goes:

“Oh! Now’s the perfect time to think about everything I’ve ever done, need to do, or might someday do.”

Thoughts start bouncing. Your body is tired, but your mind is wide awake.

You watch the clock tick later and later.

Morning comes, and you feel like you barely slept.

Sound familiar?

If it does, please hear this first:

There is nothing wrong with you.

ADHD and sleep have a complicated relationship, and you’re not alone in this struggle.

At Sleep Works, we support so many people who experience this exact pattern, and one of the most effective tools we use (especially for ADHD brains) is CBT-I (Cognitive Behavioural Therapy for Insomnia).

This article will gently walk you through:

• Why ADHD can make sleep so challenging

• What’s actually happening in your brain and body at night

• How CBT-I helps ADHD sleepers get more consistent, natural rest

• Small steps you can try tonight

• And how to join our free monthly ADHD & Sleep “Ask an Expert” group led by Sleep Therapist Marlee Boyle

You deserve sleep that feels peaceful, doable, and natural; not like a battle.

Let’s start with why this happens in the first place.

ADHD & Sleep: A Real, Biological Connection

When you live with ADHD, your brain already works harder at things like focus, emotional regulation, planning, remembering tasks, and shifting between activities.

Now add sleep deprivation, which impacts those exact same parts of the brain.

That means poor sleep + ADHD often leads to:

• More distractibility

• Heightened emotions (“Why am I so reactive today?”)

• Difficulty staying motivated

• Brain fog and forgetfulness

• More impulsivity

• Feeling overwhelmed by even small tasks

This isn’t you being lazy or inconsistent.

This is your brain trying to operate with two major challenges at once.

The Sleep System (And How ADHD Gets in the Way)

Sleep is regulated by two major processes:

1. Process S — Sleep Pressure

This is your natural sleep drive. The longer you’re awake, the more pressure builds. When it reaches a certain point, you feel sleepy.

2. Process C — Circadian Rhythm

This is your body’s internal clock. It tells you when to feel alert and when to naturally wind down.

For many people with ADHD, both systems get disrupted. Not because you’re doing anything “wrong,” but because ADHD affects the parts of the brain that regulate time, transitions, and alertness.

ADHD and Circadian Rhythm: The Night Owl Brain 😵‍💫🌙

Research shows many ADHD adults have a delayed circadian rhythm.

Meaning:

Your brain naturally gets sleepy later, and wakes later.

You might feel your most alert around 9–11 p.m. — when the rest of the world is winding down.

Sleep Pressure and ADHD

A few common ADHD factors weaken sleep pressure:

• Stimulant medication (especially if taken too late)

• Caffeine in the afternoon

• Long naps

• “Sleeping in” to recover from late nights

All of these things make it harder for your brain to feel sleepy when bedtime rolls around.

If you’ve ever felt tired but wired, this is why.

Common Sleep Challenges in ADHD

If you recognize yourself here, you’re in the right place:

• Lying awake for hours before falling asleep

• Feeling creative or energized late at night

• Difficulty waking up (even after long sleep)

• Racing thoughts or mental “hyperactivity” at bedtime

• Waking up unrefreshed

• Bedtime procrastination (hello, TikTok until 1 a.m.)

• Big swings between weekday and weekend sleep

These patterns are common and absolutely treatable.

What Is CBT-I?

CBT-I (Cognitive Behavioural Therapy for Insomnia) is the gold-standard, science-backed treatment for chronic insomnia; and it works beautifully for ADHD when adapted properly.

Think of it as a step-by-step reset for your sleep system.

CBT-I helps you:

• Fall asleep more quickly

• Wake less at night

• Feel more rested

• Build confidence in your ability to sleep naturally

Our programs take only six weeks and are far more effective long-term than sleeping pills.

At Sleep Works, CBT-I includes:

• Sleep education: understanding what’s really happening at night

• Stimulus control: bed = sleep, not stress

• Sleep restriction / time-in-bed compression: rebuilding strong sleep pressure

• Cognitive restructuring: shifting unhelpful sleep thoughts

• Relaxation and wind-down tools

• Lifestyle tweaks around light, caffeine, movement, and naps

And most importantly:

We customize it for ADHD and neurodivergent brains

This means we don’t expect perfect routines, strict timing, or forcing your body into a schedule that doesn’t fit your biology.

Instead, we help you create a sleep plan that feels:

• Realistic

• Supportive

• Flexible

• Repeatable

• ADHD-friendly

How We Adapt CBT-I for ADHD at Sleep Works

✨ We start with compassion

ADHD sleep struggles are not character flaws.

They’re a nervous system pattern, and patterns can change.

✨ We build attainable routines

Instead of “you must turn your phone off at 8 p.m.,” we work with what’s actually doable.

✨ We include ADHD tools like:

• Light and dark therapy to address circadian rhythm delay

• Timers and body-doubling suggestions

• Practical plans for stimulant timing

• Help navigating “hyperfocus evenings”

✨ We work with your brain, not against it

Your sleep system can be retrained.

You just need the right structure and support.

Simple ADHD-Friendly Sleep Tips You Can Try Tonight

1. If you’re awake in bed for 20–30 minutes, get up

This is a core CBT-I strategy for retraining your brain.

Staying in bed awake teaches your brain:

“Bed = thinking, stressing, scrolling.”

Getting up teaches it:

“Bed = sleep.”

Do something quiet and screen-free until you feel sleepy again.

Try:

• Light stretching

• Listening to a calm audiobook

• Folding laundry

• Journaling or sketching

Repeat as needed. Over time, this short-circuits the insomnia spiral.

2. Do a “thought download” before bed

ADHD brains overflow with ideas at night.

Keep a notebook or notes app nearby and write down:

• Any ideas

• Any to-dos

• Any “don’t forget this” thoughts

This lightens your mental load and reduces bedtime anxiety.

3. Choose a 10-minute wind-down routine

Forget the perfect hour-long ritual, start tiny.

Ideas:

• Dim lights→ brush teeth → stretch for 2 minutes → into bed

• Warm tea → soft music → journal one sentence

• Shower → pajamas → read 1–2 pages of something gentle

Consistency is far more important than length.

4. Set an anchor wake time

This is the single most effective circadian tool for ADHD.

Choose a wake time you can actually stick to; even if bedtime is messy.

Get light (ideally sunlight) within the first hour of waking. (We also have tested all the major daylight lamps available, and have our sleep-therapist approved favourites linked in our online store!)

This helps your body clock shift earlier naturally.

Help for ADHD & Sleep at Sleep Works

We offer several ADHD-informed sleep options, all 100% virtual and available across Canada and internationally.

🌟 Group CBT-I Program

A supportive, community-oriented, six-week program led by trained CBT-I clinicians. Affordable, friendly, and often covered by Canadian private insurance. Schedule a complimentary consultation to learn more.

🌟 1:1 CBT-I Coaching or Therapy

For complex sleep situations, medication questions, or personalized plans. Schedule a complimentary consultation to learn more.

🌟 Self-Guided CBT-I Course

Learn at your own pace with video lessons and step-by-step support. Schedule a complimentary consultation to learn more.

Every option includes ADHD-specific modifications.

Join Our Free Monthly ADHD & Sleep “Ask an Expert” Session with Marlee

If you’re curious or want to ease in gently, we’d love to invite you to our free monthly ADHD & Sleep support group.

Hosted by Marlee Boyle (BSc RRT CCSH), this relaxed, friendly session gives you space to:

• Ask questions about ADHD insomnia, delayed sleep phases, and racing thoughts

• Learn strategies you can start using the same day

• Hear what’s working for other ADHD sleepers

• Get personalized guidance in a judgment-free space

It’s a wonderful first step if you’re not sure where to begin, and a great place to feel seen and supported. Save your spot here.

You Don’t Have to Do This Alone

If you’ve been feeling frustrated, discouraged, or stuck in the “tired but wired” loop, please know:

Your brain is not broken.

Your sleep system is not permanently damaged.

And your ADHD doesn’t have to prevent you from having healthy, nourishing sleep.

Sleep can get better; with the right tools, the right structure, and the right support.

💬 Book a free 15-minute consultation and we’ll walk through what you’re experiencing and what support might fit best.

💬 Or join our free monthly ADHD & Sleep “Ask an Expert” group with Marlee. No pressure, no prep, just real help.

Good sleep isn’t a luxury.

It’s part of your health, your clarity, your energy, and your wellbeing and you absolutely deserve it.