Getting good sleep can be a challenge, especially for people with ADHD. Many struggle with falling asleep at a consistent time, which can throw their entire day off balance. But one simple, science-backed habit can help: exercise.
How Exercise Regulates Circadian Rhythm
Our bodies run on an internal clock called the circadian rhythm, which controls when we feel awake and when we get sleepy. Exercise plays a big role in keeping this clock running smoothly. When we move our bodies, especially in the morning or early afternoon, we reinforce natural sleep-wake cycles.
Physical activity helps regulate melatonin, the hormone that signals our bodies it’s time to wind down. By getting active earlier in the day, we make it easier for melatonin to kick in at night, leading to more predictable sleep patterns.
Why This Matters for ADHD
People with ADHD often experience delayed sleep cycles, meaning their bodies resist sleep at a normal bedtime. This can lead to exhaustion, difficulty focusing, and even mood swings. Regular exercise can help reset that internal clock, making it easier to fall asleep at the right time and wake up refreshed.
Best Ways to Use Exercise for Better Sleep
- Exercise Earlier in the Day – Morning or afternoon workouts help reinforce a healthy sleep cycle. Avoid intense workouts right before bed, as they can be too stimulating.
- Get Sunlight While Exercising – Outdoor activities help regulate circadian rhythm even more effectively.
- Make It Enjoyable – Running, dancing, biking—whatever gets you moving and keeps you consistent.
By making exercise a daily habit, people with ADHD can create a more predictable and restful sleep routine, leading to better focus, energy, and overall well-being.