Podcast Summary

I Have ADHD Podcast — Episode 362

Title: The Science of ADHD Sleep: Circadian Rhythms, Sunlight, and Why You’re So Tired
Host: Kristen Carder
Date: December 23, 2025

Episode Overview

In this episode, Kristen Carder delves into the profound connection between ADHD, sleep issues, circadian rhythms, and the crucial role of sunlight. She combines personal insights, supportive listener coaching, and recent science—including firsthand research from sleep expert Dr. Sandra Kooij—to offer actionable strategies for adults with ADHD who struggle with exhaustion, sleeping problems, and mood shifts, particularly during the challenging winter season.

Key Discussion Points & Insights

1. The Impact of Seasons and Sunlight on ADHD

• Kristen shares her personal journey with worsening ADHD symptoms during the winter.
  Quote: “When it is cold, when I am not going outside very often, when it is dark... my body just feels so depressed because the sun is just not what the sun should be doing.” (05:40)
• She describes how moving to a house with better natural light led to a breakthrough in her energy and mood each winter.

2. Listener Coaching: Feeling Stuck, Lost, and Under-Nurtured

• Kristen responds empathetically to Alex, a 25-year-old listener struggling with self-loathing, decision fatigue, and general feelings of being lost.
  • She emphasizes that many ADHD adults—especially men—grow up “severely under-nurtured.”
  • She underscores the transformative value of seeking professional support and finding a 'soft place to land'. Quote: “We are a group of people who are severely under-nurtured... that sucks, that’s not okay, that’s not our fault, but it’s not okay.” (18:14)
• Kristen gives gentle but direct advice:
  • Pursue trauma-informed therapy or coaching.
  • Actively seek and allow nurture and support—even if you must pay for it.
  • Trust that feeling lost at 25 is normal. Quote: “You are not behind. Feeling lost at 25 is normal. You should not have it figured out.” (29:00)
• The message resonates with listeners who recall their own under-supported phases. Quote: “If we can solve the problem of being under-nurtured... we can do anything.” (33:36)

3. The Science: Circadian Rhythms, ADHD, and Sleep

• Kristen synthesizes research on why ADHDers so often experience sleep problems, citing Dr. Kooij’s presentation.
• Prevalence and Patterns:
  • 70–80% of adults with ADHD have sleep issues.
  • Most experience “delayed diurnal rhythm” — their body clock runs a few hours behind the societal norm.
  • This creates what Dr. Kooij calls “social jet lag.” Quote: “When you get up at the time society tells you after staying up until 12 am, 1 am, 2 am... you can feel extremely out of it. And I love the term jet lagged.” (49:00)
• Consequences:
  • Sleep issues worsen ADHD symptoms: reduced focus, cognitive function, mood stability, and increased likelihood of binge eating.
  • Reciprocal causation: ADHD leads to sleep issues, which worsen ADHD symptoms, creating a negative feedback loop. Quote: "Because I have ADHD, I sleep less. Because I sleep less, my ADHD symptoms are exacerbated." (52:08)

4. Circadian Rhythm 101 for ADHD Brains

• People with ADHD often have “delayed sleep phase type”—their sleep/wake cycles are notably later than average.
• The main environmental factor setting our circadian rhythm is sunlight.
  • Early morning and consistent daylight exposure is key. Quote: “I didn’t realize how much sunlight impacts your sleep... if we can get sunlight into our eyes in the mornings... our probability of having a healthy circadian rhythm is much, much higher.” (57:53)

5. Actionable Sleep Solutions

Kristen details Dr. Kooij’s top recommendations (and her own experiences):

A. Sleep Hygiene

• Keep a stark contrast between day and night:
  • Bright natural light during the day, dim or orange lights at night.
• Limit drinks after 8 pm to avoid trips to the bathroom at night.
• Avoid turning on lights if you wake to use the bathroom at night—use a sleep mask to block ambient light.
• Avoid screens after 9:30 pm or use blue light blocking glasses.

B. Melatonin (per Dr. Kooij)

• ADHDers’ natural melatonin secretion is delayed by about two hours.
• Recommended dose: 0.5–1 mg at 10 pm daily. Larger doses (e.g., 3–6 mg) may cause daytime sleepiness.
• Consider long-acting melatonin for those who struggle with staying asleep.
  Quote: “Melatonin is an important part of an effective ADHD sleep treatment. That was her conclusion.” (1:13:41)

C. Light Therapy

• Winter sunlight is often insufficient. Light therapy lamps or blue-wavelength light therapy glasses can help.
• Glasses must be worn soon after waking for ~30 minutes. Lamps should be no more than 8 inches from your face.
• Consistent use markedly improves energy and sleep timing. Quote: “When I am able to use them consistently, I notice a big difference in my energy.” (1:20:05)

D. Sunglasses and Sensory Sensitivity

• Avoid sunglasses unless absolutely necessary, as they may ‘trick’ your body into thinking it's night.

E. Progress is Possible!

• Kristen describes banishing her long-standing "revenge bedtime procrastination" habits. Quote: “Now your girl’s going to bed at like 9:30 or 10. Happily, happy and cozy. I can’t believe it.” (1:29:44)
• Improving sleep has led to measurable reductions in her ADHD symptoms.

Timestamped Notable Quotes & Memorable Moments

• On sunlight and mood:
  “I am so much happier when the sun is shining and when I am hot. And neither of those things are happening right now because it is December.” (03:39)

• On nurture and support:
  “You sound like you don’t have someone who’s offering you nurture and support in your life...I am here to step in to do that.” (14:50)

• The reality of ADHD sleep issues:
  “70 to 80% of adults with ADHD has one or more sleep problems... This is started in childhood and it’s inheritable.” (47:38)

• Delayed sleep and ‘social jet lag’:
  “We go to bed later, which means that we wake up later as well... This is called delayed diurnal rhythm.” (48:10)
  “Sleep issues are associated with ADHD—what comes first, the chicken or the egg?” (52:08)

• Circadian rhythm and sunlight:
  “If we can get sunlight into our eyes in the mornings and continue to have sunlight throughout the day, the probability of having a healthy circadian rhythm... is much, much, much higher.” (57:53)

• On sunglasses and light:
  "When we wear sunglasses, we’re kind of confusing our system and we’re creating the darkness that actually should be reserved for nighttime." (1:05:09)

• On melatonin dosage:
  "I didn’t realize that we needed so little [melatonin]... I was taking well above the recommended dosage and I have since paired it back and I’m still able to sleep with her recommended dose." (1:11:58)

• On the accessibility of solutions:
  "What’s awesome about this is that the sun is free. Melatonin is very inexpensive. Your sleep hygiene habits are also free." (1:33:28)

Key Steps & Takeaways

• If you’re struggling with sleep:
  • Maximize sunlight exposure as early as you can every day.
  • Make your days and nights distinctly different with lights—bright by day, dim/orange by night.
  • Take melatonin (0.5–1mg), consistently, at the same time every evening.
  • Try light therapy using glasses or a lamp close to your face.
  • Consider therapy or coaching if you’re struggling with self-worth or feeling unsupported.

Closing Thoughts

Kristen reiterates that sleep is often an overlooked, but crucial, pillar for managing ADHD symptoms. Small changes—especially around sunlight and sleep hygiene—can yield a meaningful difference. She encourages listeners to experiment, find what works, and to seek support without shame or hesitation.

“Sleep matters. Your sleep matters. And so many people with ADHD struggle to sleep... This is a problem worth solving.” (1:27:27)

Chapters & Timestamps

• Winter, Sunlight, and ADHD (03:30–12:00)
• Listener Pep Talk: Nurture and ADHD (12:00–34:15)
• Sleep Science & Circadian Rhythms (46:30–59:30)
• Actionable Sleep Solutions (1:05:00–1:28:00)
• Listener Empowerment & Encouragement (entwined throughout)

Useful Links:

• ProPeaq Light Therapy Glasses
• Sleep hygiene resources and more can be found at ihaveadhd.com

This summary captures the episode's heart, actionable guidance, and Kristen’s warm, understanding tone for those seeking rest, energy, and self-compassion in their ADHD journey.