Embracing My Nocturnal Tendencies: ADHD and Nighttime Productivity
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The Nocturnal ADHD Experience
I find that my most productive hours occur after 10 PM. When faced with significant projects, I prefer to tackle them during the night or in the early morning while others are asleep. This schedule allows me to feel more focused and energized, resulting in a higher work output.
Last spring, I embarked on an extensive consulting project, working from around 8 PM until 5 AM, punctuating my work with breaks to enjoy reruns of Murder, She Wrote. I maintained this schedule for several weeks, and it wasn't until I did some research that I discovered many people with ADHD share this same inclination. I jokingly refer to myself as "semi-nocturnal," a trait I've possessed for as long as I can recall.
As a child, I'd stay up late indulging in shows like I Love Lucy or getting lost in books. This led to exhaustion the following day, requiring caffeine to kickstart my mornings. I remember convincing my mom to let me have coffee occasionally, a story for another time. My fatigue made it difficult to engage in classes until lunchtime, when I'd experience a fleeting burst of energy, only to crash again in the afternoon.
Throughout my teenage and early adult years, my habits persisted. I would often remain awake until 3 AM or beyond, opting to sleep in until noon rather than adhere to a "normal" schedule. I initially believed that turning 30 would bring a shift in my routine or that I could simply will myself to change, but I still find nighttime to be the most conducive for focused work.
Interestingly, I sometimes grapple with guilt over my nocturnal lifestyle. I acknowledge my privilege to maintain such unconventional hours, especially since my mom is also a night owl. Together, we often work late into the night, but I still question whether I'm navigating adulthood correctly.
Benjamin Franklin famously stated, “Early to bed and early to rise makes a man healthy, wealthy, and wise.” I wonder what he would think of me writing at dawn while sipping caffeinated tea and watching Dateline reruns. Society still holds early rising in high regard, perpetuating the belief that productivity is linked to an early start.
However, how can I sleep when I finally feel awake? I find myself working late when others are sleeping, which is akin to waking up early—it's merely a different approach to productivity.
Late-Night Productivity and ADHD
Staying up late appears to be a common symptom among those with ADHD. Initially, I thought my late nights stemmed from a lack of discipline, but I've come to realize that most of my nocturnal activities are work-related. I frequently write, draft documents, and accomplish tasks during these hours. While I sometimes watch TV to unwind, I often find myself engrossed in writing articles or working on my Substack, losing track of time until it's 4 AM.
This phenomenon highlights a unique focus and time blindness that many people with ADHD experience, especially when facing deadlines.
Creativity Flourishes at Night
Notably, many creative individuals, including Pablo Picasso, thrived during the late-night hours. Research supports the notion that we might experience heightened creativity in the middle of the night. According to Brant Hasler, an assistant professor of psychiatry, as the night progresses and sleepiness increases, the prefrontal cortex may function differently, allowing for more flexible thinking and enhanced creativity. This shift could explain why I often feel more inventive and capable during the late-night hours.
Finding Time to Work
For many of us, nighttime is often the only time we can focus on work. For caregivers, it's simpler to work once children or other family members are asleep. Even without family responsibilities, those of us with ADHD might find it easier to concentrate at night due to fewer distractions. I love working late for this reason; as I often tell my friends, “No one is awake to interrupt me.”
Delayed Circadian Rhythm
Many individuals with ADHD experience Delayed Sleep Phase Syndrome, causing our circadian rhythms to lag behind those of neurotypicals. This delay can lead to sleep deprivation and difficulty waking up on time. Thankfully, I can sleep in after late nights, a luxury not everyone with a 9-5 job can afford. My sleep patterns vary significantly—some nights I may only get six hours, while others allow for up to ten—but I generally feel rested regardless of when I fall asleep.
Not everyone understands my nocturnal lifestyle, including some medical professionals. When I once shared my habits with a doctor, she expressed concern about potential hormonal imbalances, suggesting tests to investigate. Unfortunately, I never followed up due to insurance changes, leaving me uncertain of any hormonal links. However, with my current understanding of ADHD and Delayed Sleep Phase Syndrome, I suspect this might explain my night owl tendencies.
Caffeine: A Double-Edged Sword
Recently, I stayed up all night to witness the sunrise—a rare occurrence for me. As I drifted off to sleep, I realized I had consumed fresh tea until 1 AM. Caffeine plays a crucial role in managing my ADHD, as it can enhance focus and productivity by boosting dopamine levels, which are often lower in ADHD brains.
However, caffeine can also hinder sleep and exacerbate delayed circadian rhythms. Experts recommend avoiding caffeine six to eight hours before bedtime, a challenge for me as I tend to sip tea right up until I sleep. It's essential to recognize that much of the existing research focuses on neurotypical individuals, which may not accurately represent the ADHD experience.
In Jessica McCabe's How to ADHD, I've heard stories from listeners who do the opposite of traditional sleep advice—indulging in caffeinated drinks, watching TV, and using screens before bed. This suggests that the usual pre-sleep restrictions might not apply to those of us with ADHD.
Should I Embrace My Night Owl Nature?
Ultimately, the decision to embrace my nocturnal habits depends on how they affect my daily life. If staying up late leads to dysfunction the next day, it could pose issues. Chronic sleep deprivation is real, and different individuals require varying amounts of sleep.
However, if I struggle to sleep anyway, it may be more beneficial to make the most of my awake time rather than forcing myself to sleep. I find satisfaction in my late-night productivity and the ability to sleep in the following day.
If you have ADHD, recognize that your preference for night work may simply be part of your unique wiring. Do what works best for you, and don't shy away from your nocturnal tendencies if they serve you well.
The Sleep-ADHD Paradox: Why Can't I Get a Good Night's Sleep? - This video explores the relationship between ADHD and sleep issues, shedding light on why those with ADHD often struggle to get restful sleep.
Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects | Huberman Lab Podcast - This podcast discusses the effects of various stimulants on individuals with ADHD, providing insights into their use and impacts.