Exhausted All Day, Wired at Night
By Atoussa
5 min read
In 1 minute
Tired all day, then wide awake at 11 p.m. Many adults with ADHD describe this. Here's why it can happen, what tends to make it worse, and what to try.
In this article
You drag yourself through the day. By 3 p.m. you could fall asleep at your desk. Then it's 11 p.m., you're in bed, and your mind speeds up. You think about tomorrow, a conversation from last week, and a new idea. You pick up your phone "for a minute." It's 1:30 a.m. Tomorrow starts the same way.
Short answer: many adults with ADHD describe being tired all day and wide awake at night. People often describe a mind that won't switch off, the night being the only quiet time of the day, and the phone being right there. It's not a lack of discipline. Small changes to the hour before bed help some people. Sleep can be affected by many things, so if it's an ongoing problem, talk to a doctor.
What Tired but Wired Looks Like
- You're exhausted during the day, even when you didn't do much.
- You get more energy late at night.
- Your thoughts speed up when you lie down.
- You stay up late because it's the only time that feels like yours.
- You scroll in bed long after you meant to stop.
- You get much less sleep than you need and wonder why you're tired.
Why It Can Happen
These are things many people with ADHD describe. They're not the only reasons, and this post can't tell you what's going on for you.
- A mind that won't switch off. When the day goes quiet, the thoughts you didn't have time for show up.
- Night is the only free time. After a day of trying hard to keep up, late at night can feel like the only time nobody needs anything from you. Many people stay up to get it back.
- Losing track of time. "One more episode" turns into two hours. I wrote about that in ADHD Time Blindness: Why You Are Always Late.
- The phone. It's easy to pick up and hard to put down. See Why Do I Scroll Instead of Doing the Task?
Sleep can be affected by many things, including stress, mood, and your health. If sleep has been a problem for more than a few weeks, a doctor is the right person to talk to.
What Tends to Keep You Up vs Help You Wind Down
| Tends to keep you up | Tends to help some people |
|---|---|
| Phone in bed | Phone charging across the room |
| Thoughts looping as you lie down | A notebook by the bed to write them down |
| No plan for the evening | An alarm that says "Start getting ready for bed" |
| Bedtime changes every night | The same wake-up time most days |
What You Can Try This Week
None of these are new, and they're not a treatment for sleep problems. They're small, general habits. Pick one, not all four.
- Charge your phone away from the bed. Use a cheap alarm clock if you need one.
- Set a "wind down" alarm. Set it 45 minutes before you want to sleep. Name it: "Brush teeth. Phone on charger."
- Write the thoughts down. Keep a notebook by the bed. When your mind speeds up, write the thought in a few words. It'll be there tomorrow.
- Take a little time back earlier. If you stay up because night is your only free time, try 20 minutes for yourself after work or dinner.
None of this works every night. On a bad night, putting the phone across the room is a good start.
Questions People Ask
Why am I tired all day and awake at night?
Many adults with ADHD describe this. A busy mind, the night feeling like your only free time, and phones can all play a part. Sleep can be affected by many other things too, so if it's ongoing, talk to a doctor.
Is it normal for ADHD to affect sleep?
Many people with ADHD say they struggle with sleep. A professional can help you understand what's going on for you.
Why do I stay up late even when I'm exhausted?
For many people, late at night is the only time nobody needs anything from them. Taking a little time for yourself earlier in the day can make it easier to go to bed.
What to Do Next
Talk to a doctor if sleep problems have gone on for more than a few weeks, if you feel exhausted most days, or if tiredness affects your work, mood, or safety, for example feeling sleepy while driving. It can help to bring a week of notes: roughly when you went to bed, when you fell asleep, and how you felt the next day.
Not sure where you fit yet? Start with my free ADHD quiz. It takes about three minutes and shows which ADHD type your answers point to. It's not a diagnosis, but it's a good first step.
And if you'd like a daily structure, my 14-day course gives you one short video and one small practice each day, so you have one small, clear thing to work on.
This article is for education. It isn’t medical advice, diagnosis or treatment.
Certified ADHD coach with ADHD herself. More than 7,000 students have taken her 14-day course.
About Atoussa
