Difficulty Waking Up With ADHD? Try These Morning Solutions

Jan 23, 2024

Are you tired of battling your alarm clock every morning? Do you find it almost impossible to get out of bed despite a whole day of obligations waiting for you? For people with Attention Deficit Hyperactivity Disorder, waking up can be a particularly challenging ordeal. But don’t worry – this post will provide practical solutions and useful practices that might make mornings more manageable for those grappling with intrusive thoughts of ADHD. Keep reading to turn your daily duels with dawn into peaceful transitions into the day ahead!

Connection Between ADHD And Sleep Disturbances

Getting more rem sleep at night plays a vital role in your overall health. Here are some potential links that have been explored among researchers and healthcare professionals:

Sleep-disordered breathing (SDB)


SDB refers to irregular breathing patterns during sleep, including snoring, breathing pauses, or shallow breathing. Interestingly, SDB appears to be more prevalent among individuals with ADHD. The reasons behind this connection are still being investigated, but it highlights the importance of addressing sleep quality in those with ADHD.

Restless Legs Syndrome (RLS)

restless legs

RLS is associated with uncomfortable sensations in the legs, often accompanied by an irresistible urge to move them. These symptoms tend to worsen at night, making it challenging to fall asleep. Research has suggested that a significant number of people with ADHD may experience RLS or similar sensations, shedding light on the potential overlap between these conditions.

sleep probiotic

Circadian Rhythm Sleep Disorder


Our bodies operate on a natural circadian rhythm, dictating our sleep-wake patterns. Disruptions to this rhythm can lead to delayed sleep phase disorder, where individuals go to bed and wake up later than the typical schedule. Some studies have explored the possibility that individuals with ADHD may have genetic variations that affect their circadian rhythms, potentially contributing to sleep difficulties.



Insomnia, associated with trouble falling asleep or staying asleep, is not uncommon among both children and adults with ADHD. This association underscores the need to address sleep disturbances as part of managing ADHD symptoms. Understanding and addressing the root causes of insomnia in these individuals can improve overall well-being.



This refers to a neurological disorder characterized by an excessive tendency to sleep during the daytime and sudden episodes of falling asleep. Interestingly, there appears to be a connection between narcolepsy and ADHD, with research indicating that individuals with narcolepsy are more likely to have had an ADHD diagnosis during childhood.

ADHD Can Contribute To Difficulties In Waking Up For Several Reasons

Understanding these challenges and working with strategies to address them can help individuals with ADHD improve their ability to wake up in the morning and start their day effectively.

Executive Function Challenges: ADHD often involves executive function deficits, affecting the ability to plan, organize, and initiate tasks. Waking up in the morning is a multi-step process that requires planning and organization, making it challenging for individuals with ADHD to start their day on time.

Delayed Sleep Phase: Some individuals with ADHD may have a delayed sleep phase, which means their internal body clock is naturally set to fall asleep and wake up later than the typical schedule. This can make waking up early for school or work particularly difficult.

Impulsivity: Impulsivity, a common trait in ADHD, can lead to bedtime procrastination. Individuals may stay up late without realizing the consequences of sleep deprivation in the morning.

Morning Brain Fog: Many people with ADHD experience “morning brain fog,” where cognitive functioning is slower upon waking. This can make it harder to initiate tasks, including getting out of bed.

Emotional Dysregulation: Emotional dysregulation, a common symptom in ADHD, can affect mood upon waking. Anxiety about the day’s tasks or reluctance to face the day can contribute to morning difficulties.

Effective Strategies for Waking Up Easier With ADHD

Remember that everyone’s ADHD experience is unique, so it may take some trial and error to find the morning solutions that suit you best. With persistence and the right strategies, you can make waking up in the morning smoother and more manageable. Here are some morning solutions to help you get a good night’s sleep and rise and shine more easily.

Establish a Consistent Routine

Create a morning routine and stick to it as closely as possible daily. Consistency helps your body establish a natural circadian rhythm, making waking up simultaneously each morning easier.

Limit Screen Time Before Bed

The blue light emitted by screens can interfere with your sleep cycle. Avoid screens (phones, tablets, computers, TV) at least an hour before bedtime to help your brain relax and prepare for sleep.

Gradual Wake-Up Methods

Consider using gradual wake-up methods, such as a sunrise-simulating alarm clock. These devices mimic a natural sunrise, gradually increasing light intensity to gently wake you up, which can be less jarring for individuals with ADHD.

Create a Stimulating Morning Environment

Make your morning environment more engaging. Open curtains to let in natural light, play upbeat music, or engage in light physical activity like stretching or yoga to help wake up your brain and body.

Plan Tasks the Night Before

Reduce morning stress by planning and preparing as much as possible the night before. Lay out your clothes, pack your bag, and make a to-do list. This will make your morning more relaxed.

Stay Hydrated

Drinking a glass of water as soon as you wake up can help kickstart your metabolism and increase alertness.

Consider Medication

If you’re under the care of a healthcare professional for ADHD, discuss the timing of your medication. They may recommend adjusting your medication schedule to help with the morning routine.

Dietary Adjustment

There is a very strong connection between ADHD and gut health. Adjust your diet and lifestyle, such as reducing caffeine and alcohol intake or opting for a lighter evening meal.


Struggling with waking up in the morning due to ADHD-related difficulties can be a real challenge, but it’s important to remember that you’re not alone in facing this issue. ADHD can impact various aspects of your daily life, including sleep patterns and morning routines. However, you can make waking up smoother with the right strategies, patience, and support.