How Can People with ADHD Fall Asleep Faster?

PostedSeptember 10, 2025

UpdatedSeptember 12, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

For many, falling asleep faster with ADHD is often difficult. Individuals with attention deficit hyperactivity disorder often struggle with ADHD sleep strategies because their brains remain active late into the evening, making it hard to relax and drift off. This can lead to chronic insomnia and daytime fatigue if left unmanaged.

Why Falling Asleep Is Hard for People with ADHD

ADHD can make it hard to relax at night because of racing thoughts, becoming overly focused on activities, or having an irregular sleep cycle. Emotional regulation issues and impulsive habits like late-night screen use can also make it harder to get to sleep. Without effective insomnia remedies, these habits create a cycle of poor sleep and worsened ADHD symptoms.

Effective ADHD Sleep Strategies

Effective ADHD sleep strategies include keeping a consistent bedtime, limiting screen time, and creating a calming routine.

Set a Consistent Bedtime

Going to bed at the same time every night helps train your body’s internal clock. Consistency is key to improving sleep onset and reducing insomnia.

Create a Wind-Down Routine

Spend 30–60 minutes before bed doing calming activities, such as reading, stretching, or listening to soft music, to help your brain recognise it is time to sleep.

Limit Stimulants

Avoid caffeine or nicotine in the afternoon and evening, as they can delay sleep onset for people with ADHD.

Reduce Screen Time Before Bed

The blue light from phones and computers disrupts melatonin production. Turning off screens at least an hour before bedtime can help with falling asleep faster ADHD.

Try Relaxation Techniques

Deep breathing, meditation, or progressive muscle relaxation can help calm the mind and prepare for sleep.

By adopting these insomnia remedies and sticking to a structured bedtime routine, people with ADHD can improve their chances of falling asleep more quickly and waking up feeling refreshed. For more on ADHD sleep strategies, reaching out to providers like ADHD Certify.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Sleep disorders.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.