ADHD After Dark: Why Sleep is a "Two-Way Street" for Neurodivergent Brains
At Well Workshop Psychological Services, we know that for many individuals with ADHD, the day doesn't really "end" when the sun goes down. If you find yourself scrolling at 2:00 AM or staring at the ceiling with a racing mind, you aren't alone. In our recent clinical presentation, "ADHD After Dark," we explored the complex relationship between ADHD and sleep, and why it’s about so much more than just "being a night owl."
As both a psychologist and someone with lived family experience with ADHD, I understand that sleep isn't just a luxury, it’s a vital pillar of health that often feels just out of reach for our community.
The Two-Way Street
The connection between ADHD and sleep is what we call a "two-way street". This means that while ADHD symptoms make it harder to fall and stay asleep, poor sleep actually makes ADHD symptoms significantly worse the next day.
Research shows a high co-occurrence of sleep problems in ADHD—affecting up to 70% of individuals. When we don't get enough quality rest, we see a direct impact on:
Mental Performance: Difficulty concentrating and reduced cognitive function.
Emotional Regulation: Increased irritability and mood swings.
Daily Life: Forgetfulness, low energy, and even loss of control around food.
Why Is It So Hard to "Switch Off"?
It isn't a lack of willpower. There are biological, behavioral, and genetic roots that make sleep a challenge for ADHD brains:
The Biological Clock: Many ADHD brains have a "Delayed Sleep Phase," meaning the body’s natural clock runs late.
Melatonin Timing: The "sleep hormone" often kicks in much later than usual in neurodivergent individuals.
Neurochemistry: Lower levels of certain neurotransmitters, like GABA, make it physically harder for the brain to "switch off".
The Focus Factor: Many of us feel most alert and creative in the evening, leading to "revenge bedtime procrastination" or racing thoughts that keep us awake.
Restoring the Balance
Improving sleep with ADHD requires a multi-modal approach that goes beyond just "trying harder" to go to bed early. At Well Workshop, we look at several layers of support:
Environmental Prep
Biological Support
ADHD-Friendly Tools
Clinical Assessment