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ADHD can make sleep difficult, affecting both rest and focus
Individuals with ADHD often experience difficulty falling asleep, staying asleep, or waking up feeling refreshed. These sleep struggles can worsen ADHD symptoms, making it even harder to stay focused and emotionally balanced during the day. Creating a structured and calming nighttime routine can significantly improve rest.
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Simple tactics can make sleep easier and improve your ADHD symptoms
Good sleep strategies include limiting screen time before bed, establishing consistent sleep schedules, and creating a restful environment. White noise machines, weighted blankets, and mindfulness exercises can also improve sleep quality.
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Avoiding caffeine and heavy meals close to bedtime can further enhance rest. By prioritizing sleep as part of ADHD management, individuals can experience better focus, mood, and overall well-being.
Check out our sleep resources!
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Sleep Infographic: Managing ADHD at Night
A simple guide with practical tips to improve sleep quality and overcome common ADHD-related sleep challenges.
Sleep Infographic:
Things to AVOID with ADHD
A visual list of habits and substances to avoid before bedtime to help reduce sleep disruptions for people with ADHD.
Sleep Tips and Tricks:
for ADHD
Why it helps: Reducing blue light exposure before bed helps regulate melatonin production, making it easier to fall asleep and improve sleep quality.
Put your Phone in Dark Mode/Wear Blue Light Blocking Glasses 1 Hr before Bedtime
Limit Caffeine After Midday
Why it helps: Caffeine can stay in your system for several hours and interfere with your sleep. Limiting intake after midday helps ensure that the stimulant effect doesn’t affect your ability to fall asleep later in the day.
Why it helps: A consistent pre-bedtime routine signals your brain that it's time to relax and prepare for sleep. This might include activities like reading, gentle stretching, or taking a warm bath, all of which help reduce stress and prepare your body for rest.
Set a Wind-Down Routine
Practice Progressive Muscle Relaxation (PMR)
Why it helps: PMR involves tensing and relaxing different muscle groups in your body, helping to relieve physical tension and promote relaxation. This reduces stress and anxiety, creating a more peaceful transition into sleep.
Why it helps: Writing down thoughts and worries can prevent your mind from racing when trying to fall asleep, which is a common ADHD symptom.
Spend 5 min jotting down tomorrow’s tasks to clear your mind.
Try a Weighted Blanket
Why it helps: The deep pressure from a weighted blanket can promote the release of serotonin and melatonin, helping to reduce anxiety and increase relaxation, which encourages a quicker and more restful sleep.