ADHD Experts Podcast: Episode 574 - The Disorder That Never Sleeps

Date: September 11, 2025
Host: ADDitude
Guest/Author: JJ Sandra Kuich, MD, PhD

Episode Overview

This episode explores the complex relationship between ADHD and sleep, focusing on why individuals with ADHD often struggle with sleep disturbances and the wide-ranging effects of chronic sleep deprivation. Dr. JJ Sandra Kuich highlights both scientific research and practical strategies for managing sleep issues common in ADHD, referencing studies, real-life impacts, and actionable tips.

Key Discussion Points & Insights

The Biological Clock and ADHD

• ADHD and Night Owl Tendency:

  • “Most people with ADHD, up to 80%, are night owls with a significantly later sleep rhythm than non ADHD individuals.” (01:25)
  • Delayed sleep phases in ADHD are not simply habits; they are tied to heredity and biological clock differences in the midbrain.

• Melatonin Release Differences:

  • In a sleep study, “melatonin was released at 9:30pm with an estimated 11:30pm sleep onset for non ADHD people and at 11:00pm with an estimated 2:00am sleep onset for people with ADHD.” (02:20)
  • This mismatch leads to chronic sleep deprivation since societal schedules (school, work) are not aligned with these natural rhythms.

Sleep Deprivation & ADHD Symptoms

• Chronic Lack of Sleep:
  • “People with ADHD tend to go to sleep late but must still wake early, they sleep just five to six hours on average... day after day, year after year, people with ADHD are chronically sleep deprived.” (03:00)
• Consequences Overlap with ADHD Symptoms:
  • “Fatigue, decreased focus, suboptimal cognitive functioning, impaired memory, irritability, and binge eating” are both symptoms of sleep deprivation and ADHD, resulting in a reinforcing cycle. (03:20)
  • Notable observation: “Not only does ADHD cause sleep problems, but sleep problems aggravate ADHD symptoms.” (03:48)

The Ripple Effect of Delayed Sleep

• “When it's pushed back to 2am or 3am, your other rhythms are knocked out of sync.” (04:30)
• Dysregulated schedules disrupt normal appetite and energy regulation, often leading to skipped breakfasts and poorer food choices, contributing to weight gain. (05:00)

Actionable Solutions for a Late Sleep Rhythm

1. Melatonin Use

• Effectiveness and Dosage:
  • “Nightly use of 0.5 milligrams of melatonin resulted in... melatonin onset 90 minutes earlier... when combined with sleep hygiene, this leads to an earlier bedtime.” (05:40)
  • “Higher doses are not more effective and may cause you to feel sleepy the next day.” (06:20)
• For Night Waking:
  • “For difficulties with night waking, you might try long acting melatonin.” (06:30)

2. Morning Light Therapy

• “Use morning light therapy to help you wake up at an earlier hour... Sit in front of a light box or wear light therapy glasses for 30 minutes upon waking. Repeat for 5 to 21 days.” (06:38)
  • Light box intensity: 10,000 lux; face ~20cm away.

3. Nix the Nap

• “Long naps push back bedtime. If you do take a nap, set an alarm so it doesn't exceed 30 minutes.” (07:05)

4. Stop Sleeping In

• “Abundant research shows that late wake times on weekends followed by early wake times during the week exacerbate sleep problems and leave you more tired.” (07:14)
  • Maintain consistent wake times all week, using melatonin and light therapy to assist.

5. General Sleep Hygiene Tips

• Do:
  • “Soak in sunlight, get outside, walk the dog, take a lunchtime stroll.” (07:25)
  • “Lower the lights at 9:30pm.” (07:30)
  • “Take a warm shower at bedtime.” (07:39)
  • “Use close fitting eye masks.” (07:43)
• Don’t:
  • “Keep curtains drawn... use devices at bedtime—they emit blue light.” (07:31)
  • “Get cold feet—wear socks.” (07:40)
  • “Use night lights.” (07:45)

Notable Quotes & Memorable Moments

• On the Cycle of ADHD and Sleep Deprivation:

  • “Not only does ADHD cause sleep problems, but sleep problems aggravate ADHD symptoms.” – Dr. Kuich (03:48)

• On Melatonin for ADHD Sleep Issues:

  • “A low dose of melatonin 0.5 or 1 mg taken around 10pm is sufficient. Higher doses are not more effective and may cause you to feel sleepy the next day.” – Dr. Kuich (06:20)

• On Maintaining Consistency:

  • "Try to maintain a consistent wake time even on weekends." – Dr. Kuich (07:18)

Important Segments & Timestamps

• 00:32 – Introduction and outline of article focus
• 01:10 – Biological clock and sleep rhythms in ADHD
• 02:20 – Melatonin release study and sleep onset comparisons
• 03:00 – Chronic sleep deprivation and ADHD
• 03:48 – How sleep loss worsens ADHD symptoms
• 04:30 – Impact on daily rhythms and appetite
• 05:40 – Sleep interventions: melatonin
• 06:38 – Sleep interventions: morning light therapy
• 07:05 – Avoiding naps
• 07:14 – Dangers of "catching up" on sleep
• 07:25 – Practical sleep hygiene tips

Guest Bio

JJ Sandra Kuich, MD, PhD is a psychiatrist at SCIQ and head of the Expertise Center Adult ADHD in the Netherlands.

This episode provides a scientific yet practical roadmap for understanding and tackling the pervasive sleep challenges that come with ADHD, blending compelling research with actionable advice for listeners seeking better rest and improved daily functioning.