ADHD and Restlessness

Physical restlessness is a common symptom of ADHD, particularly in individuals with the hyperactive-impulsive presentation of the condition. 

This restlessness can manifest in different ways, including fidgeting, pacing, or an inability to sit still for extended periods. For many with ADHD, staying physically still or focused for a long time can be uncomfortable, leading to an almost constant need to move. 

The Urge to Move
People with ADHD often experience an intense, internal urge to be in motion. This restlessness is driven by the brain’s need for stimulation, as it craves new inputs or activities to stay engaged. As a result, individuals with ADHD might tap their fingers, bounce their legs, or shift positions frequently without realising they’re doing it. These behaviours are not just habits but are linked to the ADHD brain’s difficulty regulating activity levels. 

Children with ADHD may be labelled as hyperactive or disruptive because they struggle to sit still during class, while adults might fidget or find it hard to sit through long meetings.

In both cases, the restlessness is not a choice but an automatic response to feeling under-stimulated or distracted. 

Restlessness and Focus
Restlessness is often misunderstood as simply an inability to relax, but it can actually serve a purpose for people with ADHD. Many individuals find that moving helps them concentrate. Small, repetitive movements like fidgeting, doodling, or using fidget toys can provide the brain with enough stimulation to focus on a task. For some, this movement serves as a release valve, helping them manage the overflow of mental energy that comes with ADHD. 

However, when the need for movement becomes excessive or disruptive, it can interfere with daily life. For example, constant fidgeting or pacing can be distracting in school, work, or social settings. 

Restlessness may also lead to feelings of frustration or anxiety, as the individual battles to keep their energy in check while meeting the demands of stillness in certain environments. 

The Impact of Physical Restlessness on Sleep
Physical restlessness doesn’t only impact waking hours – it can also interfere with sleep. Many individuals with ADHD report feeling unable to wind down at night, as their body remains physically restless even when they’re mentally tired. This can result in tossing and turning in bed, difficulty falling asleep, and an overall poor quality of sleep. 

The link between ADHD, restlessness, and sleep difficulties creates a cycle of fatigue and hyperactivity that can be hard to break. Sleep disturbances from physical restlessness can exacerbate ADHD symptoms during the day, leading to increased impulsivity, irritability, and difficulty focusing. 

As such, managing physical restlessness – especially in the evening – can be crucial for improving sleep quality and overall wellbeing. 

Strategies for Managing Physical Restlessness
While physical restlessness is a hallmark of ADHD, it can be managed with a combination of strategies. Incorporating physical activity into the daily routine is one of the most effective ways to channel restlessness productively. 

Regular exercise, such as walking, running, or yoga, can help expend excess energy and reduce the urge to fidget or move constantly. Short, frequent breaks during tasks can also provide an outlet for movement without becoming disruptive. 

For children, providing access to movement breaks during school or homework time can significantly improve focus and reduce hyperactive behaviours. Adults might benefit from using fidget tools or standing desks to incorporate movement while working. 

Additionally, mindfulness techniques, such as deep breathing or progressive muscle relaxation, can help calm the body and reduce restlessness, especially before sleep.