ADHD and Sleep: Resetting Your “Internal Clock”

Gretchen Pound, PhD
Jun 11
3 min read

As the days grow longer and sunlight extends into the evening, many people begin to feel the seasonal shift in energy and sleep patterns. For those with ADHD, this shift can be more than just inconvenient — it can deeply impact executive function, mood, and daily functioning.

Let’s explore how ADHD uniquely affects sleep, why longer daylight hours can complicate things, and how to reset your internal clock with sleep hygiene strategies that actually work.

Why ADHD Disrupts Sleep in the First Place

People with ADHD often struggle with sleep regulation due to differences in how the brain processes dopamine and manages arousal. Here’s how that shows up:

Delayed Sleep Phase: Many with ADHD experience a natural tendency to fall asleep much later than others.
Difficulty "Shutting Off": Racing thoughts or hyperfocus at night can delay sleep onset.
Inconsistent Sleep Routines: Executive dysfunction can interfere with maintaining a regular bedtime and wake time.

This isn’t just about being tired — sleep issues can worsen symptoms of ADHD, making focus, memory, emotional regulation, and motivation harder to manage.

The Challenge of Longer Daylight Hours

In late spring and summer, longer days can further shift our circadian rhythms. More exposure to evening light delays melatonin production — the hormone that helps us wind down — and keeps the brain more alert, longer.

For someone with ADHD, this can mean:

Staying up even later than usual
Greater difficulty falling and staying asleep
A full disruption of any structured sleep schedule

Sleep Hygiene Tips to Reset Your Internal Clock

Support focus and clarity with these ADHD-friendly strategies:

1. Wind Down with Intention: Start a calming bedtime ritual:

Power down screens an hour before bed
Take a warm shower
Try music or a meditation app✅ Bonus: Use a checklist if routines are hard to stick to.

2. Use Light to Your Advantage

Morning: Get 10–20 minutes of sunlight soon after waking
Evening: Dim lights after 8 PM and reduce screen time💡 Tip: Try blackout curtains or a sleep mask to block late-day light.

3. Wake Up at the Same Time (Yes, Even Weekends)

Keep your internal clock steady by waking up within 30 minutes of the same time daily. Try placing your alarm across the room.

4. Avoid Late-Night Stimulation: Skip the scrolling and intense convos. Instead:

Journal
Read a book
Cut caffeine after 2 PM

5. Set Reminders: Use alarms or phone prompts to cue your wind-down routine — external structure helps when focus fades.

When to Get Support

If you’ve tried improving your sleep hygiene and are still struggling, consider:

Talking to your doctor about a possible delayed sleep phase disorder
Exploring whether ADHD medication timing is affecting your sleep
Cognitive Behavioral Therapy for Insomnia (CBT-I), which has shown success for people with ADHD

Final Thoughts

Longer daylight hours don't have to derail your sleep or your executive functioning. By tuning into your body’s natural signals, establishing consistent routines, and using light to your advantage, you can reset your internal clock and protect your mental clarity.

Sleep isn’t just a luxury; for individuals with ADHD, it’s a foundational tool for thriving.

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