The Dr. Brighten Show ADHD, Sleep & Hormones: Why Your Brain Won’t Shut Off at Night
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Mar 27, 2025 Struggling to sleep despite exhaustion? Discover why ADHD brains can resist rest, with hormones playing a sneaky role in your nightly battles. Learn how estrogen, progesterone, and cortisol affect your sleep quality. Get ADHD-friendly tips and tricks to finally rest easy, whether you're neurodivergent or navigating hormonal changes. This discussion uncovers the science behind sleep disruptions and offers practical solutions to calm your mind at night.
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Light Exposure for Sleep Regulation
- Expose yourself to bright sunlight within 30 minutes of waking to reset your circadian rhythm.
- Dim lights two hours before bed and use blue light blocking glasses or red lighting in the evening.
Dopamine-Melatonin Sleep Tug of War
- Dopamine and melatonin work in opposition to regulate sleep and wakefulness.
- In ADHD, dopamine levels don't decline properly at night, inhibiting melatonin and causing nighttime alertness.
Dopamine Wind-Down Routine
- Replace high dopamine stimulating activities like doom scrolling with low stimulation activities before bed.
- Try light stretching, audio books, puzzles, or calm reading to create a dopamine wind-down routine.
