You won’t win every night, but these strategies can seriously help:
1. Create a Wind-Down Routine That’s Actually Soothing
Don’t just stop scrolling and hope for the best. Make a routine that slowly tells your brain it’s time to chill. This might look like:
• Turning off bright lights
• Putting your phone on sleep mode
• Doing something calm like stretching or journaling
• Playing white noise, rain sounds, or soft ambient music
• Reading something low-stress (no cliffhangers)
Consistency matters, even if it feels boring.
2. Cut the Chaos Before Bed
Try to avoid:
• Scrolling social media in bed
• Watching fast-paced or emotional shows
• Caffeine after 2 p.m.
• Deep conversations or heated arguments close to bedtime
Give your brain a chance to slow down before you even hit the pillow.
3. Use Body-Based Tools to Help You Settle
When your brain is bouncing, get into your body. Try:
• A weighted blanket
• Deep breathing exercises like 4-7-8
• Stretching in bed
• Magnesium supplements (talk to a doctor first)
• Low-dose melatonin if recommended
Physical comfort can calm mental noise.
4. Have a “Middle of the Night” Plan
If you wake up and can’t fall back asleep, don’t just lie there and stress. Try:
• Getting out of bed for a few minutes and doing something non-stimulating
• Writing down the thought that woke you up
• Resetting with a warm drink like caffeine-free tea
• Avoid checking the clock
• Putting on a sleep meditation or ambient noise
Sometimes just taking the pressure off helps you fall back asleep faster.
5. Accept That Some Nights Will Be Weird
This part is hard but real. ADHD means your brain doesn’t always follow the rules, and sleep is no exception.
Instead of spiraling over every bad night, focus on the habits you can control and give yourself credit for trying. Rest isn’t only about perfect sleep. It’s also about giving your body and mind a chance to recharge however it can.
