Highlight any area of text to hear it spoken to you.
You may want to mute your speaker if you don't want to hear sound.
For many, the evening brings calm after a busy day. However, if you’re a woman with ADHD, nighttime can often bring heightened anxiety, worry, or even dread—a feeling sometimes referred to as "sunset anxiety." This specific form of nighttime anxiety can feel overwhelming as the day fades, triggering concerns about unfinished tasks, upcoming challenges, or general unease. Here, we’ll explore why nighttime anxiety in ADHD women is common and share practical, research-backed strategies to help you end the day on a more peaceful note.
Why Is Nighttime Anxiety in ADHD Women So Common?
Several factors make transitioning to evening more challenging for women with ADHD. From unique brain chemistry to social pressures, understanding these reasons can be a decisive first step toward managing nighttime anxiety.
Vulnerability to “Sunset Anxiety” and Lower Defenses at Night
As fatigue sets in, our defenses against anxious thoughts drop. For women with ADHD, this vulnerability can be more intense as ADHD makes it harder to separate rational thoughts from irrational fears, especially when tired. This often ties back to differences in executive functioning—attention, planning, and emotional regulation (Kooij et al., 2019).
Tip: Try a cognitive restructuring exercise before bed. Write down anxious thoughts and label them as rational or irrational, which can help you gain perspective, reducing the urgency of these thoughts.
Hormonal Factors and Brain Chemistry in ADHD Women
Hormonal fluctuations (e.g., during menstruation or menopause) can influence nighttime anxiety. Women’s hormonal cycles impact ADHD symptoms and anxiety, making the transition from day to night even more challenging. This hormonal sensitivity often heightens emotional responses and can intensify anxiety at night (Quinn, 2021).
Productivity Guilt and Perfectionism
ADHD women often experience "productivity guilt," feeling they haven’t accomplished enough during the day. As evening falls, unfinished tasks can create a sense of stress and failure. Therapist Israa Nasir calls this "productivity guilt"—a form of internalized pressure to "always be on," intensified by executive function challenges that make organizing tasks difficult (Arnsten, 2020).
Tip: Reframe productivity with “goal-setting light.” Focus on a couple of key tasks each day rather than a long list, setting yourself up for success and easing the feeling of overwhelming expectations.
Anticipatory Anxiety: Worrying About Tomorrow’s Demands
For many ADHD women, sunset anxiety is closely linked with anticipatory anxiety—a growing worry about tomorrow’s tasks. Future-oriented concerns often intensify as evening approaches (Mazzo, 2024). ADHD’s impact on mental flexibility can make it hard to stop these thoughts, escalating nighttime anxiety.
Tip: Use a “worry time” technique by setting aside 15 minutes earlier in the day to write down any anxieties about future tasks. This habit can keep nighttime anxiety from taking over.
How Delayed Circadian Rhythm Affects Nighttime Anxiety in ADHD Women
Many ADHD individuals are naturally "night owls," feeling more alert in the evening. Studies show ADHD is linked with a delayed circadian rhythm, making early sleep challenging (Boer et al., 2021). This nighttime alertness can lead to racing thoughts and increased anxiety as the evening goes on, making it harder to transition to sleep.
Tip: Create a consistent bedtime routine with calming activities like gentle yoga or listening to relaxing music. This signals the brain to wind down, reducing alertness and nighttime anxiety.
Practical Strategies to Manage Nighttime Anxiety in ADHD Women
Understanding the "why" behind nighttime anxiety is helpful, but practical management techniques are also essential. Here are some strategies tailored to nighttime anxiety for ADHD women.
Mindfulness and Acceptance Techniques
Mindfulness—being present with your thoughts without judgment—can effectively reduce nighttime anxiety. Studies show mindfulness helps people detach from racing thoughts and reduce stress (Hoge et al., 2018).
Tip: Try focused breathing (inhale deeply for 4 counts, hold for 4, exhale for 6) or a body scan. These grounding exercises help lower anxiety by shifting focus to the present moment.
Create a Calming Bedtime Ritual
A calming evening ritual can signal your brain that it’s time to relax. Turning off devices and engaging in soothing activities like reading, journaling, or stretching can help manage nighttime anxiety in ADHD women (Riggs et al., 2018).
Tip: Set up a sensory-friendly sleep environment. Dim lighting, a warm drink, or relaxing scents like lavender can make winding down easier.
Managing Co-occurring Conditions: PTSD or Panic Disorders
If you have ADHD along with conditions like PTSD or panic disorder, these can heighten nighttime anxiety. Individuals with PTSD or panic disorders may experience night-specific symptoms, such as flashbacks, which increase anticipatory anxiety. Therapies like cognitive behavioral therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) are effective for managing these symptoms (Kooij et al., 2019).
Physical and Mental Rest Support for ADHD Women
Sometimes, nighttime anxiety in ADHD women arises from unprocessed stress throughout the day. Building in “decompression” moments like taking short breaks to breathe, stretch, or step outside can lessen the buildup of stress that might otherwise hit hard at night.
Tip: Practice small decompression activities throughout the day. Even a minute or two of deep breathing or a quick walk can gradually release stress, making nighttime less overwhelming.
When to Seek Professional Support
Nighttime anxiety is common, but if it starts affecting your sleep, relationships, or daily life, it may be time to seek professional support. Therapies like CBT or mindfulness-based interventions can equip you with tools to manage nighttime anxiety more effectively, especially when tailored to ADHD and any co-occurring conditions.
References
- Arnsten, A. F. T. (2020). The emerging neurobiology of ADHD: The role of the prefrontal cortex. Journal of Pediatrics, 125(1), 103–109. Available from Springer:
tps://www.team-adhd.com/wp-content/uploads/2020/05/Neurobiology-Monograph-Digital-Version-1.pdf)
- Bijlenga, D., Vollebregt, M. A., Kooij, J. J. S., & Arns, M. (2019). Circadian rhythm a
5–19. Available from Springer: https://link.springer.com/article/10.1007/s12402-018-0271-z
- Boer, C. L.,
B., Swaab, H., & Kooij, J. J. S. (2021). Circadian rhythm disturbances in ADHD. Journal of Clinical Psychology, 75(4), 789–807. Retrieve from Wiley Online Library: [https://onlinelibrary.wiley.com/doi/10.1002/jclp.23103](https:
ques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., & Simon, N. M. (2018). Mindfulness meditation and anxiety. Journal of Clinical Psychiatry, 79(1), e1–e7. Access through PsychiatryOnline: https://www.psychiatrist.com/jcp/article/Pages/2018/v79/17m11819.aspx
Understanding nighttime anxiety in ADHD women and applying tailored strategies can help make evenings less stressful and more restorative. Remember, nighttime anxiety is common, and manageable with the right techniques, routines, and support.
