Alert but Exhausted – ADHD, Night Awakenings & the Power of Consistency

If you’ve ever found yourself wide awake at 2 a.m. Your mind racing, scrolling, replaying random conversations or planning tomorrow’s to-do list , you’re not alone.

This week on The Sleep Fixer Podcast, I share Denise’s story , a woman in her 30s with ADHD who kept waking through the night feeling alert but exhausted. Her body was tired, but her brain hadn’t got the memo.

Denise was diagnosed with ADHD a few years ago. Like so many adults with ADHD, she described her mind as running at “100 miles an hour.” She could fall asleep fairly easily.

The problem was staying asleep. Once awake, her brain was instantly on: thinking, planning, worrying.

She told me it felt like her body wanted rest, but her brain refused to switch off. That phrase “tired but wired”, really sums up what so many people with ADHD experience.

The Science Simplified

ADHD affects how the brain regulates arousal and attention. It means many people stay “switched on” for longer than their body needs to. Cortisol, the alertness hormone, can stay high late into the evening, while melatonin, our natural sleep hormone can be slower to rise.

On top of that, sensory sensitivities are common. Small noises, changes in temperature, or a flicker of light can wake the brain more easily. Sleep cycles can also be lighter and more fragmented.

This isn’t a lack of discipline or bad habits; it’s neurological. Understanding that helps us remove the guilt and work with the brain, not against it.

What Worked for Denise

When we started working together, the first thing I told Denise was: stop chasing perfect sleep. Perfection creates pressure and pressure makes sleep harder.

Instead, we focused on consistency and sensory stability.

Here’s what helped most:

Wind-Down Rituals A 30-minute off-ramp from stimulation, no scrolling or replying to messages. Instead, a lovely skin care routine worked well fir Denise. This signalled safety and rest to her nervous system.

Environmental Consistency Denise began playing low brown noise throughout the night. For someone with ADHD or sensory sensitivity, constant background sound can be life-changing. It masks unpredictable noises and stops the brain from scanning for threats, allowing deeper, more restful sleep.

Middle-of-the-Night Plan If she woke up, she no longer lay there frustrated. She’d try the methods we discussed. If she needed to get up she would keep the lights dim, and do something that felt low arousal. This retrained her brain to associate bed with sleep, not stress.

Morning Light Exposure Within 30 minutes of waking, she stood by the window or stepped outside. That morning light anchored her circadian rhythm, making it easier to feel sleepy again that night.

💡 The Takeaway

Denise’s story is such a powerful reminder: ADHD and good sleep can coexist.The goal isn’t control, it’s compassion. Sleep can’t be forced, but it can be invited.

By creating predictability and calm (both mentally and environmentally), we help the brain feel safe enough to rest.

Join the Conversation — Beta 2.0 & WhatsApp Community

If this episode resonated with you, I’d love you to be part of what’s next. We’re currently in Beta 2.0 testing for Kerry-AI  my intelligent sleep companion that offers personalised advice, tools, and calm reassurance when you need it most (yes, even at 2 a.m. 💬).

Try KERRY-AI HERE

And I’ve just opened a new Sleep Fixer WhatsApp Community, a safe, supportive space to:💬 Share your experiences🌙 Get early access to resources and mini-trainings🤖 Test new Kerry-AI features before anyone else

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