Getting a good night’s sleep can be challenging for most individuals, but it can be especially difficult for adults with ADHD (Attention-Deficit/Hyperactivity Disorder). Many adults with ADHD face sleep problems like insomnia, restless sleep, and difficulty waking up. ADHD symptoms like racing thoughts, hyperactivity, disorganization, and impulsivity make it hard to wind down, which can lead to a pattern of poor sleep or revenge sleep procrastination.
One highly effective approach for managing these sleep issues and other ADHD symptoms is Cognitive Behavioral Therapy (CBT). CBT is a structured, goal-oriented type of therapy that focuses on changing negative thought patterns and behaviors. It has been shown to help adults with ADHD better manage their condition by teaching them coping strategies to improve focus, reduce impulsivity, and even create healthier sleep routines.
Understanding ADHD, Sleep Challenges, and How CBT Helps
ADHD impacts focus, mood, and energy levels, all of which can disrupt sleep. Racing thoughts often make it hard to relax, while hyperactivity and impulsivity can lead to staying up late, struggling to fall asleep, or waking up frequently during the night.
Cognitive-Behavioural Therapy for ADHD (CBT for ADHD) can help address these sleep issues by focusing on practical techniques to change how you think about sleep and approach bedtime. CBT for ADHD is especially beneficial because it helps identify and challenge unhelpful thought patterns that have wide-ranging effects on both ADHD symptoms and poor sleep habits.
For instance, many adults with ADHD may develop negative beliefs about sleep, such as “I’ll never be able to fall asleep” or “My mind just won’t turn off and allow me to sleep.” These thoughts can increase anxiety, making sleep even harder to achieve. CBT works to replace these thoughts with more positive, realistic beliefs and creates a structured plan for bedtime routines.
Tips for Improving Sleep with CBT for ADHD
1. Stick to a Consistent Sleep Schedule
One of the core principles of CBT for ADHD is the development of structure and routine. Going to bed and waking up at the same time every day helps regulate your circadian rhythm, which is essential for healthy sleep. This consistency reinforces positive habits and behavioral patterns that ADHD often disrupts.
- With the guidance of a CBT therapist, set a sleep and wake time that aligns with your daily planner and schedule. If you’re looking to find an ADHD therapist, check out our article for help.
2. Practice Relaxation Techniques
CBT for ADHD often incorporates relaxation and mindfulness techniques to help calm racing thoughts and prepare the mind for sleep. Many adults with ADHD find it difficult to quiet their thoughts at night, and practicing relaxation strategies can help improve overall mental well-being.
- A CBT therapist can also teach you mindfulness practices that encourage focusing on the present moment, which can reduce anxiety and stress before bed. If you’re interested in starting therapy with a CBT therapist for ADHD, click here to contact us.
3. Challenge Negative Sleep Thoughts
A big part of CBT for ADHD involves addressing negative, cognitive distortions that make sleep difficult. If you find yourself thinking, “I’ll never fall asleep tonight,” or “I won’t be able to function tomorrow,” CBT helps reframe these thoughts into something more constructive.
- A CBT therapist will work with you to identify negative sleep beliefs and replace them with more realistic, positive self-talk, such as “Even if I don’t sleep perfectly tonight, I can still manage my day.”
4. Create a Sleep-Friendly Environment
CBT for ADHD also emphasizes the importance of the sleep environment. Your bedroom should be set up to encourage rest and reduce distractions, which can be particularly helpful for adults with ADHD.
- Make sure your room is dark and cool. CBT therapists may also recommend creating a bedtime checklist to ensure your space is comfortable and clutter-free.
5. Limit Stimulants and Evening Distractions
Adults with ADHD often struggle with impulsivity, and it’s common to engage in stimulating activities—like scrolling through social media or watching TV—right before bed. CBT can help by establishing boundaries and healthier behaviors before sleep.
- CBT therapists may guide you in developing rules for screen time, such as shutting off electronics an hour before bed.
6. Better Sleep Hygiene
Sleep hygiene refers to the habits and practices that lead to better sleep quality. CBT for ADHD can help create personalized sleep hygiene practices that address specific ADHD challenges. This might include creating a bedtime routine, limiting naps, or keeping a sleep diary to track patterns.
- Work with a CBT therapist to create a tailored plan for managing your daily routine, including exercise, eating habits, and stress management. These overall lifestyle habits impact sleep.
7. Manage Stress and Anxiety with CBT Techniques
ADHD and anxiety often go hand-in-hand, and stress can make sleep problems worse. CBT is a proven method for managing anxiety, and it can be highly effective for adults with ADHD who struggle with stress, particularly at night.
- Techniques like journaling, mindfulness, and relaxation exercises can help you calm your mind before bed, reducing anxiety-driven insomnia.
8. Consider ADHD Treatment Adjustments
If you’re using medication therapy or on medication for ADHD, talk to your doctor if you think it’s affecting your slp. Some stimulant medications can make it harder to fall asleep, while non-stimulant options may have fewer sleep-related side effects. Adjusting the timing of your medications or switching to a different type may help.
How to Get Started with CBT for ADHD
If sleep problems are interfering with your quality of life, CBT for ADHD may be the solution you need. Working with a therapist who specializes in ADHD can provide tailored strategies to help you improve your sleep, focus, and overall well-being. A therapist can also guide you in creating a structured plan that works with your ADHD, rather than against it, helping you develop healthier routines that lead to better sleep.
Work with Gina Today!
Gina is a CBT Therapist that can help you get the sleep you deserve. ADHD doesn’t have to negatively impact every area of your life. However, if you aren’t getting adequate sleep, then that WILL impact every area of your life. I’ve spent years specializing in ADHD and have helped hundreds improve their sleep. Let me help you!
Contact Gina today to begin your journey towards a better night’s sleep.
Click the link above or email gina@therapyforadulting.com.
