Why Caffeine Puts People With ADHD to Sleep

You drank something with caffeine, and then you crashed. Maybe you even drink caffeine to get to sleep—If you’re reading this, you probably had these experiences. Why does this happen? Does it happen to everyone with ADHD? Is it ADHD-specific?

Before we dive deeper into this conversation, I want to be clear: This entire article is speculative. Scientifically informed, but speculative. The truth is, we simply don’t have research yet on this phenomenon. But here are the best guesses research has available. 

#1: Optimal Arousal 

According to this neuroscientist, there is a phenomenon called optimal arousal: Too little arousal turns into boredom, too much turns into anxiety symptoms, and too much for too long can turn into depressive symptoms. Arousal is influenced by dopamine, and people with ADHD seem to need more arousal. 

Since caffeine impacts arousal, it may put people with ADHD either over the edge into the depressive symptoms of tiredness, or into optimal arousal—which the body isn’t used to, so it crashes. To learn more about this, read this article. 

#2: Forced System Relief

Imagine you’re a hamster constantly running on a wheel. Over time, it gets harder and harder to run, but you have to keep going. Then one day a motorized wheel appears that spins on its own, and you can pop over there to pause, and maybe even rest a while.

What do you think is going to happen when you accept that help?

That’s right: You’re going to shut down. This is what caffeine may be doing to your ADHD brain, saying, “Hey, I’ve got this for a moment! Take a load off.” In normal brains, the hamsters aren’t on the wheel all the time, so it doesn’t make much of an impact—in fact, it might make them better. But for that hamster in your brain who hasn’t had a rest in ages? It’s going to crash.

Have you heard of ADHD burnout? It’s the idea that people with ADHD ‘burn out’ faster and harder than neurotypicals because their brains are working harder than they should be. I’ve gone through it plenty of times myself unfortunately. If you want to get out of this cycle of crashing hard constantly, I created The ADHD Guide to Burnout for that exact reason: It teaches you how to identify pre-burnout and what to do to prevent it. You can also learn exactly what to do if you’re in burnout already. Learn more about the contents here! 

#3 Blood Sugar Crash

Some think that people the crash may not be caffeine at all, but rather a blood sugar crash. The truth is that most people who drink caffeine are actually drinking too much sugar at once. When we drink too much sugar, it can cause a large glucose spike that—if you paid attention in your physics class—makes a large glucose crash. 

Many people who experience low blood sugar get jittery, anxiety symptoms, and sleepiness at the same time. Before you write off caffeine altogether (because it can actually help with brain health), start with being honest about how much sugar is in your morning coffee or soda. Once you start paying attention to the added sugars in your drinks, you might notice that they have significantly more than the recommended amount. To learn more about sugary drinks and ADHD, watch my YouTube video here.

Conclusion

If you find that caffeine often leaves you feeling more tired, it’s worth exploring your overall lifestyle, including your nervous system regulation, sleep habits, and sugar intake. Being mindful of these factors can help you find a balance that supports your focus and energy without the unwanted crash.

Remember: Managing ADHD is a highly individual journey, and what works for one person may not work for another. Listening to your body and adjusting accordingly is key. If you’re struggling with burnout or frequent crashes, consider purchasing The ADHD Guide To Burnout so that you can finally get off that cycle.

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