Circadian Rhythm Disorder vs Insomnia: Are You a Night Owl - or Stuck in a Sleep Disorder Pattern?
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Circadian Rhythm Disorder vs Insomnia: Are You a Night Owl - or Stuck in a Sleep Disorder Pattern?

Last reviewed: 02/23/2026

Reviewed by: Dr. Kiesa Kelly


If you’ve ever Googled circadian rhythm disorder vs insomnia at 3 a.m., you’re not alone. The confusing part is that both can involve “I can’t fall asleep,” both can wreck your mornings, and both can feed sleep anxiety.


In this article, you’ll learn:

  • The key difference between a timing problem and a sleep ability problem

  • What delayed sleep phase often looks like (and why weekends can be a clue)

  • What classic insomnia patterns look like (including middle-of-night awakenings)

  • How ADHD insomnia and anxiety can blur the line

  • High-level, evidence-based pathways that tend to help


💡 Key takeaway: “Night owl” isn’t a diagnosis. The pattern across workdays, free days, and daytime functioning is what points toward the right kind of help.

The key difference: circadian rhythm disorder vs insomnia (timing problem vs sleep ability problem)

A helpful way to separate these is to ask: Is my body clock late, or is my sleep system struggling even when the timing is right?

  • In delayed sleep-wake phase disorder (DSWPD), the brain’s “sleep window” is shifted later than the schedule you need (school, work, family mornings). The main problem is when your body wants to sleep. [2]

  • In insomnia, the main problem is the ability to fall asleep, stay asleep, or feel restored—often paired with worry, conditioning, and hyperarousal that keeps the body in “on” mode. [8]


This distinction matters because the best “insomnia treatment” can backfire if your primary issue is circadian timing (and vice versa). [3]


⏰ Key takeaway: If you can sleep well and feel okay when you follow your natural schedule, timing is often the main issue. If sleep stays broken even when you’re “allowed” to sleep, insomnia is more likely.

What delayed sleep phase often looks like

Delayed sleep phase often shows up as:

  • You feel wide awake late at night and don’t get sleepy until very late

  • You can sleep a normal amount of time, but only if you go to bed late and wake late

  • You can’t fall asleep at a conventional bedtime, yet you may sleep more easily once your “window” finally arrives [2]

  • If left to your own schedule (weekends, vacation), your sleep becomes more consistent - even if it’s shifted later [2]


People with DSWPD often report “sleep onset insomnia” on school or work nights (lying awake for a long time), followed by severe morning grogginess because the alarm is pulling them out of a biologically “wrong” phase. [2]


Common misconception #1: “If I sleep late on weekends, I must be lazy.” In DSWPD, the weekend sleep-in often reflects a delayed body clock plus sleep debt from early alarms all week. [2]


What classic insomnia often looks like

Classic insomnia patterns may include:

  • Trouble falling asleep even when you’re tired

  • Middle-of-the-night awakenings with difficulty returning to sleep

  • Early morning waking (waking too early and not being able to get back to sleep)

  • A sense of being “wired” or on alert at bedtime, often with worry or scanning for whether you’re asleep yet [8]


Insomnia also tends to persist across contexts. Many people notice that even on weekends or vacation, their sleep is still fragmented, light, or unpredictable—even if they can sleep in. [8]


Common misconception #2: “If I can’t fall asleep, I should just go to bed earlier to ‘try harder.’” For insomnia, spending more time in bed awake often strengthens the brain’s association between bed and wakefulness. [6]


🧠 Key takeaway: A “racing brain” can happen in both conditions, but in insomnia it often becomes a learned loop: bed = pressure, monitoring, frustration, and more arousal. [8]

Quick self-check: patterns that point one way or the other

This isn’t a diagnosis. It’s a way to notice patterns that can guide your next step.

Weekends/vacations vs work nights

Ask yourself:

  • On weekends/vacation, if you sleep on your preferred schedule, do you fall asleep more easily and sleep more solidly? That leans circadian. [2]

  • Even when you’re free to sleep in, do you still take a long time to fall asleep, wake repeatedly, or feel unrefreshed? That leans insomnia. [8]


Practical example: A 22-year-old who falls asleep at 2:30 a.m. and wakes at 10:30 a.m. feeling okay on vacation, but can’t shift earlier for classes, may be dealing with delayed sleep phase rather than “just bad sleep hygiene.” [2]


Sleep onset vs middle-of-night awakenings

Patterns that often lean circadian:

  • Sleep onset is the main issue

  • Once asleep (at the late hour your body prefers), you sleep fairly steadily [2]


Patterns that often lean insomnia:

  • Frequent awakenings, long time awake during the night, or waking too early

  • Sleep varies night to night even with consistent timing


It’s also possible to have a blended picture: circadian rhythm insomnia (timing delay plus conditioned arousal about sleep). That’s one reason a careful intake matters. [3]


🔁 Key takeaway: The “right” label is less important than identifying what keeps the cycle going: clock timing, arousal/conditioning, or both.

Why ADHD and anxiety complicate the picture

ADHD and anxiety don’t just “add stress.” They can change how your nervous system handles stimulation, transitions, and bedtime routines.


If you’re already overwhelmed, the brain can treat bedtime like another performance demand: “I have to sleep right now or tomorrow is ruined.” That pressure can turn into sleep anxiety, which raises arousal and makes sleep harder. [8]


If ADHD is in the mix, sleep timing can drift later (because evenings are when distractions drop and focus finally shows up), and then insomnia patterns may layer on top. Adults with ADHD report significantly higher subjective sleep problems than adults without ADHD. [9]


If you’re unsure whether ADHD is part of your sleep story, our psychological assessments and mental health screening tools can help you organize what you’re noticing before you meet with a clinician.


Racing brain at night

A racing brain can look like:

  • Planning, replaying conversations, or mentally “solving” tomorrow

  • Hyperfocusing on screens, projects, or hobbies late at night

  • Monitoring body sensations: “Am I falling asleep yet?”


In insomnia, that monitoring can become part of the problem (hyperarousal). [8]

“Wired but tired” and overstimulation

When ADHD, anxiety, or trauma history is present, “wired but tired” often reflects a nervous system that stays activated even when the body needs rest.


Practical example: A parent with long-standing anxiety falls asleep fine on some nights, but on nights with worry spirals (or after doomscrolling), they wake at 2 a.m. and can’t return to sleep. The more they check the clock and do mental math about hours left, the more awake they become. That’s a classic insomnia-maintaining loop. [8]


🌿 Key takeaway: When your brain learns “nighttime = problem-solving time,” you usually need a plan that addresses both attention and arousal—not just a stricter bedtime.

What helps (high-level pathways)

If you want a deeper overview, start with our insomnia resource hub. Below are the big-picture pathways clinicians often consider.


CBT-I when insomnia is primary

Cognitive Behavioral Therapy for Insomnia (CBT-I) is recommended as a first-line approach for chronic insomnia. [5]


Most CBT-I programs include strategies like:

  • Stimulus control (rebuilding “bed = sleep”)

  • Sleep restriction therapy (consolidating sleep and rebuilding sleep drive)

  • Cognitive strategies to reduce sleep anxiety and unhelpful beliefs

  • Targeted sleep hygiene as support (not as the whole treatment) [6]

Across studies, CBT-I improves sleep outcomes for many adults with chronic insomnia. [7]


Common misconception #3: “Sleep hygiene fixes insomnia.” Sleep hygiene can help, but clinical guidelines do not recommend it as a stand-alone treatment for chronic insomnia. [6]


If you’re looking for care, you can explore CBT-I and sleep therapy services and see what support might fit your goals.


Circadian-focused support when timing is primary

When timing is the main issue, treatment often focuses on shifting the body clock and protecting it from being pulled later.


Common evidence-informed approaches include:

  • Morning bright light exposure (timed to help advance the clock)

  • Evening light reduction (especially bright and blue-leaning light)

  • Consistent wake time (even on weekends, with planned flexibility)

  • Carefully timed melatonin (as a timing signal, not simply a sedative) [1]


AASM guidance supports circadian-timed interventions (including appropriately timed light and melatonin) for intrinsic circadian rhythm sleep-wake disorders such as DSWPD. [1]


In a randomized clinical trial, low-dose melatonin combined with behavioral sleep-wake scheduling improved sleep initiation for people with clinically diagnosed DSWPD. [10]


🌞 Key takeaway: With circadian care, timing is the treatment. Light and melatonin can help, but only when they’re timed to your clock and your goals. [1]

Next steps: getting help in Tennessee (without endless trial-and-error)

If you’re stuck in “insomnia vs circadian rhythm sleep disorder” uncertainty, the fastest path forward is usually a structured assessment of patterns, contributors, and the simplest next experiment to run.


If you’re also juggling executive function challenges, routines can be the hardest part of any sleep plan. Many people do better when sleep work is paired with skills support like executive function coaching.


What a sleep-focused intake covers

A solid sleep intake typically includes:

  • Your sleep timing across workdays and free days (often with a sleep diary) [4]

  • How long it takes to fall asleep, awakenings, and what happens when you wake

  • Daytime sleepiness vs fatigue, and whether you can nap

  • Mental health contributors (sleep anxiety, depression/anxiety symptoms, trauma history)

  • Medical and behavioral factors that can mimic insomnia (for example, sleep apnea, restless legs, substance effects)

  • Whether circadian rhythm support, CBT-I, or a combined plan makes the most sense [3]


If circadian rhythm insomnia is part of your picture (timing delay plus insomnia conditioning), clinicians often combine clock-shifting strategies with CBT-I principles so you’re addressing both timing and arousal/conditioning. [3]


Book sleep therapy / CBT-I

If you’d like help sorting out your pattern, we can support you with evidence-based sleep therapy, including CBT-I, and a plan that fits real life in Tennessee.


You can start by:


🤝 Key takeaway: You don’t have to “trial-and-error” this alone. A targeted plan is usually faster, calmer, and more sustainable than chasing the perfect sleep hack.

About ScienceWorks

Dr. Kiesa Kelly is a psychologist and founder of ScienceWorks Behavioral Healthcare. She earned a PhD in Clinical Psychology with a concentration in Neuropsychology and has over 20 years of experience with psychological assessments.


Her clinical work includes evidence-based therapy for insomnia (including CBT-I), as well as support for OCD, trauma, and neurodivergent clients. She offers telehealth services and focuses on helping people find a practical, affirming path forward.


References

  1. Auger RR, Burgess HJ, Emens JS, et al. Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: an update for 2015. J Clin Sleep Med. 2015. https://pubmed.ncbi.nlm.nih.gov/26414986/

  2. Nesbitt AD. Delayed sleep-wake phase disorder. J Thorac Dis. 2018. https://pubmed.ncbi.nlm.nih.gov/29445534/

  3. Wu A, et al. Updates and confounding factors in delayed sleep-wake phase disorder. Sleep Biol Rhythms. 2023. https://pubmed.ncbi.nlm.nih.gov/37363638/

  4. Sun SY, Chen GH. Treatment of Circadian Rhythm Sleep–Wake Disorders. Curr Neuropharmacol. 2022;20(6):1022–1034. https://doi.org/10.2174/1570159X19666210907122933 https://pmc.ncbi.nlm.nih.gov/articles/PMC9886819/

  5. Qaseem A, Kansagara D, Forciea MA, et al. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians. Ann Intern Med. 2016. https://pubmed.ncbi.nlm.nih.gov/27136449/

  6. Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2021. https://pubmed.ncbi.nlm.nih.gov/33164742/

  7. Trauer JM, Qian MY, Doyle JS, et al. Cognitive behavioral therapy for chronic insomnia: a systematic review and meta-analysis. Ann Intern Med. 2015. https://pubmed.ncbi.nlm.nih.gov/26054060/

  8. Riemann D, Spiegelhalder K, Feige B, et al. The hyperarousal model of insomnia: a review of the concept and its evidence. Sleep Med Rev. 2010. https://pubmed.ncbi.nlm.nih.gov/19481481/

  9. Díaz-Román A, Mitchell R, Cortese S. Sleep in adults with ADHD: systematic review and meta-analysis of subjective and objective studies. Neurosci Biobehav Rev. 2018;89:61–71. https://doi.org/10.1016/j.neubiorev.2018.02.014 https://pubmed.ncbi.nlm.nih.gov/29477617/

  10. Sletten TL, Magee M, Murray JM, et al. Efficacy of melatonin with behavioural sleep-wake scheduling for delayed sleep-wake phase disorder: a double-blind, randomised clinical trial. PLoS Med. 2018. https://pubmed.ncbi.nlm.nih.gov/29912983/


Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you have severe daytime sleepiness, breathing pauses during sleep, or safety concerns (for example, drowsy driving), seek medical care promptly.

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