Why Can’t I Sleep? Why Am I Always Tired?
Struggling with ADHD, chronic fatigue, or persistent brain fog? One of the most effective ways to support cognitive function and overall well-being is by improving restorative sleep. Quality sleep plays a crucial role in memory retention, emotional regulation, and daytime energy levels. However, many individuals face challenges in achieving deep, uninterrupted sleep, leading to a cycle of fatigue and mental fog. In this blog, we’ll explore science-backed strategies to enhance sleep quality, helping you wake up refreshed and focused each day.
How ADHD Disrupts Sleep & Energy
ADHD doesn’t just affect focus—it also interferes with the body’s ability to regulate sleep. Here’s how:
- Delayed Sleep Phase Syndrome (DSPS): Many people with ADHD have a naturally shifted body clock, making them “night owls.” This can lead to difficulty falling asleep at a normal time and feeling groggy in the morning.
- Dysregulated Cortisol Levels: Cortisol, the stress hormone, should be high in the morning and low at night. In people with ADHD, this rhythm can be off-balance, making it hard to feel energised during the day and relaxed at bedtime.
- Overactive Mind: ADHD brains struggle to “switch off.” Racing thoughts, impulsive ideas, and hyperfocus can delay sleep onset.
- Restless Sleep: Even when you do fall asleep, ADHD can interfere with deep, restorative sleep stages, leaving you feeling unrefreshed in the morning.
- Sleep Disorders: Conditions like sleep apnoea and restless leg syndrome are more common in people with ADHD, further disrupting sleep quality.
How to Improve Restorative Sleep & Reduce Brain Fog
While ADHD and sleep issues go hand in hand, there are ways to improve sleep quality and reduce chronic fatigue. Here’s what helps:
1. Regulate Your Sleep-Wake Cycle
- Go to bed and wake up at the same time every day, even on weekends.
- Get morning sunlight as soon as possible to reset your body clock.
- Avoid blue light (from screens) at least an hour before bed.
2. Balance Cortisol & Stress Hormones
- Consider functional testing, such as the DUTCH Adrenal Profile, to assess cortisol patterns.
- Manage stress with relaxation techniques like deep breathing, meditation, or gentle exercise in the evening.
- Reduce caffeine and stimulant intake, especially in the afternoon.
3. Optimise Your Sleep Environment
- Keep your room cool, dark, and quiet.
- Use blackout curtains or an eye mask if light disrupts your sleep.
- Try weighted blankets, which can help calm the nervous system.
4. Support Neurotransmitters & Nutrition
- Magnesium and zinc support relaxation and sleep.
- Omega-3s (from fish or supplements) help regulate brain function.
- Protein-rich foods stabilise blood sugar and reduce energy crashes.
5. Use ADHD-Friendly Sleep Strategies
- If your mind races at night, try brain-dumping—write down your thoughts before bed.
- Listen to calming sounds or white noise to reduce distractions.
- Avoid napping too late in the day, as it can delay nighttime sleep.
The Bottom Line: Small Changes, Big Impact
If you have ADHD and struggle with sleep and energy, you’re not alone. Improving restorative sleep is key to enhancing focus and maintaining stable energy levels. By understanding how your brain and body function, you can make effective changes that promote deeper sleep, better concentration, and sustained energy throughout the day.
If chronic fatigue persists, functional testing like the DUTCH Adrenal Profile can provide deeper insights into hormone imbalances affecting your sleep and energy levels. Small adjustments in lifestyle, nutrition, and stress management can make a huge difference in how you feel every day.