362 The Science of ADHD Sleep: Circadian Rhythms, Sunlight, and Why You’re So Tired

I Have ADHD Podcast

Kristen Carder

Education, Mental Health, Health & Fitness, Self-improvement

4.8 • 2.8K Ratings

🗓️ 23 December 2025

⏱️ 55 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you have ADHD and sleep feels like a constant struggle, you’re not imagining it—and you’re definitely not alone. Research shows that 70–80% of adults with ADHD have chronic sleep problems, most commonly falling asleep too late and being unable to shift earlier, no matter how hard they try. For many of us, this pattern starts in childhood and is deeply tied to our biology.

In this solo episode, I explain why ADHD brains are wired for later sleep, how “social jetlag” (early school and work schedules) creates ongoing sleep debt, and why so many ADHD adults are surviving on 5–6 hours of sleep when our brains actually need more. The tricky part? The symptoms of sleep deprivation—poor focus, low motivation, memory issues, irritability, and emotional dysregulation—look almost identical to ADHD itself.

We dive into chronotherapy, a science-based approach that works with your circadian rhythm instead of fighting it. I break down how light exposure, strategic timing, and gentle sleep-wake adjustments can help regulate your internal clock without perfectionism or rigid routines.

And yes—we talk about sunlight. Morning light is one of the most powerful (and overlooked) tools for ADHD regulation. I share how light therapy glasses, sun lamps, melatonin, and intentional light exposure can support better sleep, better focus, and a calmer nervous system overall.

If you’ve been blaming yourself for sleep issues your brain never signed up for, this episode offers clarity, compassion, and a much more realistic path forward.

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Transcript

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0:00.0	The weight is over. Dive into Audubles' most anticipated collection, the best of 2025, featuring top audiobooks, podcasts, and originals across all genres. Our editors have carefully curated this year's must-listens, from brilliant hidden gems to the busiest new releases.
0:23.7	Every title in this collection has earned its spot.
0:28.3	This is your go-to for the absolute best in 2025 audio entertainment.
0:31.6	Whether you love thrillers, romance, or non-fiction,
0:33.6	your next favorite listen awaits.
0:38.8	Discover why there's more to imagine when you listen at audible.com slash best of the year.
0:50.9	Welcome to the I have ADHD podcast, where it's all about education, encouragement, and coaching for adults with ADHD. I'm your host, Kristen Carter, and I have ADHD.
0:57.4	Let's chat about the frustrations, humor, and challenges of adulting, relationships,
1:02.5	working, and achieving with this neurodevelopmental disorder. I'll help you understand your
1:08.1	unique brain, unlock your potential, and move from point A to point
1:12.5	B. Hey, what's up? This is Kristen Carter, and you've tuned into the I have ADHD podcast.
1:18.5	I am medicated, caffeinated, regulated, and ready to roll. Hello, hello, come in. How are you?
1:26.3	What are you up to? What are you doing? Are you multitasking? Are you out for a run?
1:31.5	Are you walking the dog? Maybe you're doing the dishes with the laundry or you're driving in your car,
1:36.1	whatever it is that you're doing. I am so glad to be your body double for this short period of time.
1:43.9	I'm glad we're hanging out today. You know,
1:47.1	living life with ADHD is not for the faint of heart. It is not easy. It can improve.
1:53.0	We're going to be talking about one of the ways that we can improve our ADHD symptoms
1:57.3	today. But listen, this is just hard. And sometimes like existing just feels exhausting.
2:05.3	And if that is the space that you're in right now, I am you, I feel you. And we're just
2:11.9	going to talk about it together. It is officially winter. It is officially so dark all the time.
2:20.8	There is hardly any daylight.
	...

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