Why Do Neurodivergent Adults Struggle With Sleep? (And How It Affects Executive Function)
- Eric Kaufmann
- 22 hours ago
- 9 min read
Learn why sleep is difficult for neurodivergent adults, how it impacts our executive functions, and quick tips to improve your sleep this week.
🔎 TL;DR:
Without proper sleep, our working memory, cognitive flexibility, and inhibitory control are weakened.
Less sleep means less focus, less emotional control, and more difficulty getting started.
Weak executive functions make it difficult to get to bed early. Less sleep weakens our executive functions. It's a difficult cycle to break.
Neurodivergent adults may struggle to get adequate sleep due to neurological differences, such as delayed sleep phase syndrome.
Table of Contents
Hey friend,
I’m seeking more simplicity in my life.
I’ve consumed more books, podcasts, and studies than my brain can keep track of. And right now, I don’t have the mental capacity to add anything new to my life.
No new systems. No new routines. No new focus apps.
Simplicity. The basics. The fundamentals of executive function. That’s what I’m striving for.
Without them, no matter how hard we try, no matter how much willpower we have, things fall apart.
We don't have the energy to plan or prioritize, so we miss important dates, like birthdays, leaving others feeling forgotten and us with a pit in our stomach, full of guilt.
Then we avoid the laundry, the gym, and updating our finances.
We beat ourselves up for being “lazy” or “a mess” when, in reality, neither of those is true.
The truth is, we are exhausted because we’ve been running on less than 7 hours of sleep.
Studies back this up. Functional MRI (fMRI) studies show that sleep deprivation directly reduces activity in the prefrontal cortex–that's the region of the brain that houses our executive functions.
Because sleep is so important to strengthening executive function skills, it's often what my clients and I begin with. When we dial in our sleep, three amazing things happen:
Mood improves. We literally just feel better.
We end the day feeling proud of the effort we put forth.
We can focus, start tasks, and stay organized with less effort.
In this article, we explore how sleep impacts executive function, why it's difficult for neurodivergent adults, and a few strategies for better rest.
Let’s dive in.
What Happens When We Don’t Get Enough Sleep?
When we don’t get enough sleep, our executive functions weaken.
We may feel less sharp, struggle to focus, and find it harder to start challenging tasks.
We may become frustrated more easily, mismanage our time, or make small mistakes we normally wouldn’t make.
And the science backs this up. A meta-analysis found that sleep deprivation and restricted sleep drastically impair working memory, inhibitory control, and cognitive flexibility.
Working memory is negatively impacted by lack of sleep
Working memory is the brain’s mental workspace. It allows us to hold and use information while solving problems, completing tasks, or participating in conversations.
When we lack sleep, our working memory weakens. We might:
Lose our train of thought mid-conversation
Make mistakes on complex tasks
Frequently misplace items
Over time, our work, relationships, and self-esteem suffer.
Inhibitory control leads to poor decision making
Inhibitory control is our ability to pause and make intentional decisions.
When inhibitory control weakens, we might:
Eat unhealthy foods impulsively
Become emotionally reactive
Avoid routines or tasks that support long-term goals, like exercise
Cognitive rigidity makes problem solving more difficult
Think of cognitive flexibility as mental agility. It’s our ability to adapt when plans change, solve problems creatively, and transition between tasks.
Without enough sleep, this executive function skill becomes impaired. We might:
Feel overwhelmed when plans suddenly change
Struggle to remain calm when others make mistakes
Find it difficult to switch between tasks or refocus once distracted
Why Do Neurodivergent Adults Struggle With Sleep?
We know sleep matters. So why do we struggle with it? It's way more complicated than being distracted by our phones.
For neurodivergent adults, including those of us with ADHD or autism, naturally weaker executive functions often get in the way.
Some of us get sucked into hyperfocus at 9 p.m. and don’t snap out of it until hours later.
Others struggle to stop activities that feel stimulating or rewarding.
Revenge bedtime procrastination is another common barrier. When we feel restricted all day, we try to reclaim freedom at night, even at the expense of sleep.
Many adults with ADHD also aren’t simply “bad at going to bed.” Recent research has highlighted delayed sleep phase syndrome (DSPS), a common but often overlooked challenge in ADHD. DSPS is a sleep disorder that disrupts a person’s ability to fall asleep and wake at conventional times.
Roughly 73–78% of children and adults with ADHD may experience delayed sleep-wake cycles.
Because of this, many adults with ADHD assume they have poor sleep hygiene when in reality, their circadian rhythm may be operating differently.
That’s why forcing yourself to go to bed earlier or following generic sleep advice often doesn’t work.
The good news? DSPS is treatable, and understanding it can completely change the way you approach sleep.
Poor Sleep Weakens Executive Function. Weak Executive Function Hurts Sleep.
This is where things get frustrating.
Poor sleep weakens executive function skills like planning, time management, emotional regulation, and inhibitory control. But weak executive functions also make it harder to sleep well in the first place.
It becomes a cycle.
We lose track of time at night because our time blindness kicks in.
We procrastinate going to bed because we’re overstimulated or emotionally drained.
We tell ourselves, “Just one more episode,” “just one more video,” or “I’ll get ready for bed in five minutes.”
Then suddenly it’s 1:13 A.M., and we’re negotiating with ourselves about whether six hours of sleep is “good enough.”
The next day, our executive functions are weaker. Planning is harder. Small tasks feel overwhelming. We avoid important things because our brains are exhausted.
Then nighttime rolls around again, and because we struggled all day, we crave comfort, stimulation, and escape.
So we stay up too late...again.
This is why sleep struggles are not simply about discipline or laziness. For many neurodivergent adults, sleep challenges are deeply connected to executive dysfunction itself.
What People Get Wrong About Sleep
There’s a lot of misinformation about sleep out there. And honestly, many of us wear poor sleep like a badge of honor.
“I only got five hours, but I’m grinding.”
No. Your executive functions are hanging on for dear life.
One of the biggest mistakes people make is assuming they can “catch up” on sleep over the weekend. While sleeping in might help you feel a little better temporarily, inconsistent sleep schedules can make it even harder for your brain to regulate energy, attention, and mood throughout the week.
Another major issue is caffeine. Many of us drink caffeine too late in the day and then wonder why our brains won’t slow down at night. Caffeine has a half-life of roughly five hours, meaning that afternoon coffee may still be active in your system at bedtime.
I've learned my last sip of caffeine can't be past 2:00 p.m. Your job is to start to notice how caffeine affects your sleep and figure out when your dose should be.
If you want some accountability with this, book a call! We can talk about a plan.
And then there’s screens.
I know. You don’t want another person telling you to stop scrolling before bed. But if you’ve ever looked up from your phone at midnight thinking, “How has it already been two hours?”, you know exactly what I’m talking about.
The combination of stimulation, light exposure, and endless novelty keeps our brains alert long after we should be winding down. This is why I charge my phone outside of the bedroom at night.
How Does Sleep Support Executive Function?
The length and quality of our sleep directly impact our ability to focus, regulate emotions, manage impulses, and make decisions.
If you want to build a detailed nighttime routine, go for it. But if you’re overwhelmed right now, that might feel like too much.
Know that most adults need between 7 and 9 hours of sleep each night. With that in mind, follow these steps:
Choose a realistic bedtime and set a recurring alarm 45 minutes before.
If you’re trying to shift your schedule, start with 15-minute adjustments each week.
Charge your phone outside of the bedroom.
Make your room very dark (or use an eye mask).
Uncover when your last sip of caffeine should be.
Keep a journal on your nightstand to write down ruminating thoughts.
Summary: How Does Sleep Impact Executive Function?
Sleep is one of the most powerful and overlooked ways to improve executive function skills.
When we don’t get enough sleep, our working memory, emotional regulation, inhibitory control, and cognitive flexibility all weaken. Suddenly, focusing feels harder, planning feels overwhelming, and even small tasks require massive effort.
For many neurodivergent adults, poor sleep isn’t about “bad habits” or lacking discipline. ADHD, autism, hyperfocus, revenge bedtime procrastination, and delayed sleep phase syndrome can all make sleep far more complicated than most people realize. And unfortunately, weak executive functions also make it harder to maintain healthy sleep habits, creating a frustrating cycle.
Despite this, it is possible to get better sleep. And, you do not need a perfect nighttime routine to start. Begin with the basics:
Aim for 7–9 hours of sleep each night
Choose a realistic bedtime
Reduce caffeine earlier in the day
Make sleep your number one priority this week
Sometimes, improving executive function starts with something far simpler than another productivity app or planner.
Sometimes, it starts with rest.
In service,
Eric
FAQs
Why does poor sleep make executive function worse?
Poor sleep weakens several core executive function skills, including working memory, inhibitory control, emotional regulation, and cognitive flexibility. This can make it harder to focus, stay organized, manage emotions, follow through on tasks, and adapt when plans change. For many neurodivergent adults with ADHD or autism, sleep deprivation can quickly lead to overwhelm, procrastination, forgetfulness, and difficulty starting tasks.
Why do adults with ADHD struggle with sleep?
Many adults with ADHD struggle with sleep because of delayed sleep-wake cycles, hyperfocus, time blindness, and revenge bedtime procrastination. Research suggests that many people with ADHD naturally feel more alert later at night, making it difficult to fall asleep at conventional times. Others become deeply focused on stimulating activities at night and lose track of time. These sleep challenges are often connected to executive dysfunction rather than laziness or poor discipline.
How can I improve executive function through better sleep?
One of the best ways to improve executive function skills is by improving the length and quality of your sleep. Most adults need 7–9 hours of sleep each night. Helpful strategies include choosing a realistic bedtime, reducing caffeine later in the day, limiting screen use before bed, and keeping a more consistent sleep schedule throughout the week. For neurodivergent adults, improving sleep can strengthen focus, emotional regulation, task initiation, organization, and decision-making.
Related Articles
References
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Cleveland Clinic. (n.d.). How much sleep do adults need? Mayo Clinic. Retrieved August 29, 2026, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
Faraone, S. V., & Bijlenga, D. (2025). Sleep, circadian rhythm, and ADHD across the lifespan. Neuroscience & Biobehavioral Reviews. Advance online publication. https://doi.org/10.1016/j.neubiorev.2017.09.001
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Tuckman, A. (2025, March 18). Delayed sleep phase syndrome and ADHD: Signs and treatments. ADDitude. https://www.additudemag.com/delayed-sleep-phase-syndrome-signs-treatments-adhd/?srsltid=AfmBOoqpc7WxK7LAnfEizyhVO0rAbqvMroaxRnQAYqPIEX1b-wOHZnAZ
About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.
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