Getting a good night’s sleep can be challenging for anyone, but for people with ADHD, the struggle is often even greater. The racing thoughts, restlessness, and hyperactivity that come with ADHD can make falling asleep feel like an uphill battle. If you’ve ever found yourself staring at the ceiling in frustration, knowing that tomorrow is going to be a tough day without proper rest, you’re not alone. But don’t worry—there are strategies that can help.
In this blog post, we’ll explore practical tips for falling asleep with ADHD, so you can wake up feeling refreshed, focused, and ready to take on the day.
1. Create a Consistent Sleep Routine
Having a regular sleep schedule is one of the best ways to improve your sleep quality. With ADHD, your brain tends to be more sensitive to disruptions in routine, making it harder to wind down. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal body clock and signals to your brain when it’s time to rest.
2. Limit Stimulants and Screen Time Before Bed
Stimulants like caffeine, nicotine, and even certain medications can interfere with your ability to fall asleep. Try to avoid consuming them in the afternoon or evening. Similarly, the blue light emitted by phones, tablets, and computers can mess with your melatonin production, making it harder to feel sleepy.
To improve your sleep quality, try turning off screens at least an hour before bed. Instead, opt for a calming pre-sleep routine, like reading a book, taking a warm bath, or practicing relaxation techniques.
3. Create a Calming Sleep Environment
A cluttered, noisy, or overly bright room can be incredibly distracting, especially if you have ADHD. Creating a calm, quiet sleep environment can help signal to your brain that it’s time to wind down. Here are a few ideas to help:
- Dim the lights: Use soft lighting in the evening to prepare your brain for sleep.
- Reduce noise: Consider using a white noise machine, earplugs, or noise-canceling headphones to block out distracting sounds.
- Make your bed inviting: Ensure your mattress, pillows, and bedding are comfortable and conducive to rest.
- Limit distractions: Keep electronics out of the bedroom, or at least out of arm’s reach.
4. Try Relaxation Techniques
Relaxation exercises can help calm the racing thoughts that often keep people with ADHD awake at night. Here are a few methods you can try:
-
Progressive Muscle Relaxation: This technique involves tensing and relaxing each muscle group in your body to help release tension. Starting from your toes and working your way up to your head, focus on letting go of tightness and relaxing into your bed.
-
Mindful Breathing: Focus on slow, deep breaths to help calm your nervous system. The 4-7-8 technique is a popular method: inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
-
Guided Imagery: Visualizing a peaceful scene, such as lying on a beach or walking in a serene forest, can help distract your mind from anxious or racing thoughts.
5. Journaling or Brain Dump Before Bed
If your mind is racing with thoughts or to-do lists, try writing them down before you go to bed. Journaling can help you unload your thoughts and create a sense of closure for the day. This is especially helpful for people with ADHD, who tend to have a lot of ideas and distractions swirling in their heads at night. Writing your thoughts down can give you a sense of control and allow your mind to relax.
If journaling feels too structured, try a simple "brain dump" where you jot down anything that’s occupying your mind, even if it’s random or disjointed. Getting it out of your head and onto paper can give your brain permission to rest.
6. Exercise During the Day (But Not Too Close to Bedtime)
Exercise can help reduce hyperactivity and restlessness, making it easier to fall asleep at night. However, for people with ADHD, exercising too close to bedtime can have the opposite effect, increasing energy levels and making it harder to settle down.
Try to schedule your workouts earlier in the day—ideally in the morning or afternoon—so your body has time to wind down before bedtime. A combination of aerobic activities (like walking, running, or cycling) and strength training can help improve sleep quality over time.
7. Mind Your Diet
What you eat can also impact how well you sleep. Certain foods, especially those high in sugar or processed ingredients, can cause blood sugar spikes and crashes that make it harder to fall asleep. On the other hand, foods rich in magnesium (like leafy greens, almonds, and avocados) or tryptophan (like turkey or bananas) can promote relaxation and help improve sleep.
A small, balanced snack before bed—such as a handful of nuts or a piece of fruit—can prevent hunger from waking you up in the middle of the night.
8. Limit Naps (Especially Late in the Day)
While naps can be beneficial for some people, they can interfere with nighttime sleep for those with ADHD. If you take naps during the day, try to keep them short (20-30 minutes) and earlier in the afternoon, so they don’t disrupt your ability to fall asleep later.
If you find yourself needing more sleep during the day, it may be an indication that your nighttime sleep routine needs adjustment, and you should work on improving your nighttime habits instead.
9. Consider a Sleep Aid (With Caution)
If you've tried everything and still struggle with sleep, you may consider talking to a doctor about sleep aids. However, it's important to proceed with caution, especially with medications like melatonin or prescription sleep aids, which may interact with ADHD medications or exacerbate symptoms like restlessness or anxiety.
Natural remedies like herbal teas (chamomile, valerian root, or lavender) or aromatherapy can be gentler alternatives to pharmaceutical options, but always check with a healthcare provider before trying new supplements or treatments.
10. Be Patient With Yourself
Finally, remember that falling asleep with ADHD might not always happen instantly, and that’s okay. Developing new habits and strategies for better sleep takes time. Be patient with yourself, and keep experimenting with what works best for your body and mind. Tracking your sleep patterns using a journal or sleep app can also help you identify which habits are helping—and which ones might need tweaking.
In Conclusion
Falling asleep with ADHD can be challenging, but it’s far from impossible. By creating a consistent routine, managing your environment, incorporating relaxation techniques, and adjusting your lifestyle habits, you can significantly improve the quality of your sleep. Remember that it’s about finding what works for you, so don’t be afraid to experiment with different strategies until you find your perfect pre-sleep routine. Sweet dreams!
Do you have other sleep tips or strategies that work for you? Share them in the comments below—let’s help each other rest easier!