Calming Your Mind and Body for a Good Night’s Sleep
Struggling to shut down your racing ADHD mind at night? You are not alone. This guide outlines strategies for better sleep: maintain a regular schedule, create a calming routine, limit screen use before bed, exercise (but not late), monitor caffeine and alcohol, and seek help if necessary. Medication such as melatonin may help—but it is not first-line. With the right approach, sleep can improve even for those with ADHD.
Introduction
Attention Deficit Hyperactivity Disorder (ADHD) affects more than focus and behaviour. Many adults with ADHD experience persistent sleep difficulties that significantly affect daily functioning. These include trouble falling asleep, staying asleep, or feeling rested after waking.
Can people with ADHD sleep well? Yes, they can—with the right strategies, environmental changes, and support. A major key lies in improving sleep hygiene, a term referring to behaviours and routines that promote healthy sleep.
In his book Why We Sleep, Professor Matthew Walker explains how sleep is the foundation of mental and physical health. For people with ADHD, quality sleep is not just helpful—it is essential.
The Connection Between ADHD and Sleep
The relationship between ADHD and sleep problems is well-established. Common symptoms such as racing thoughts, hyperarousal, and difficulty with time perception can delay sleep onset and reduce sleep quality.
Adults with ADHD often experience insomnia or restless sleep. They may go to bed late, toss and turn, and wake feeling unrefreshed. Sleep patterns may also be influenced by co-occurring conditions such as anxiety or depression, which are themselves associated with sleep disturbances.
Moreover, research suggests that people with ADHD may have altered circadian rhythms—the natural body clock that regulates sleep and wake cycles—leading to delayed sleep-phase or inconsistent sleep patterns.
A compelling personal perspective from ADDitude Magazine describes it clearly:
“My brain is still racing at midnight, even though I am exhausted. I lie down, and suddenly remember everything I did not do. I cannot switch off. Even if I do fall asleep, I wake at 3am with a head full of noise.” — Emily, age 32, diagnosed with adult ADHD.
Creating a Sleep-Supportive Routine with ADHD
1. The Importance of Sleep Hygiene
Sleep hygiene is a critical foundation for good rest. It involves developing regular patterns and removing obstacles to sleep. For adults with ADHD, good sleep hygiene can help re-regulate the sleep-wake cycle and support emotional and cognitive stability.
2. Setting a Consistent Sleep Schedule
Keeping a consistent sleep and wake time—even at weekends—is crucial. Irregular schedules can exacerbate the already fragile circadian rhythm seen in ADHD.
Tip: Adjust your bedtime slowly by 15–30 minutes every few days to reach your desired routine.
3. Building a Relaxing Bedtime Routine
Establish a calming wind-down period at least one hour before bed. Consider:
- Reading a book (preferably a printed one)
- A warm bath or shower
- Gentle yoga or stretching
- Guided mindfulness or meditation
Apps such as Calm or Headspace may be helpful. Mindfulness can slow racing thoughts and help with emotional regulation, key for managing insomnia and ADHD.
4. Optimising Your Sleep Environment
Your bedroom should support sleep, not distract from it:
- Keep it cool, dark, and quiet
- Use blackout curtains
- Consider white noise machines or earplugs
- Remove electronic devices from the room entirely if possible
5. Digital Detox Before Bed
Exposure to blue light from screens suppresses melatonin and delays sleep onset. Those with ADHD may be especially sensitive due to delayed sleep phase tendencies.
Avoid screens at least one hour before bed. Replace digital activity with analogue relaxation—reading, journalling, or listening to soft music.
Additional Strategies for Better Sleep with ADHD
Exercise Regularly
Daily physical activity improves sleep quality and emotional regulation. However, avoid vigorous exercise within three hours of bedtime, as this may increase alertness.
Diet and Sleep
Limit caffeine and alcohol, particularly in the afternoon and evening. Both can disrupt sleep architecture and exacerbate restless sleep in ADHD.
Sunlight Exposure
Early daylight exposure helps regulate circadian rhythm. Aim for 15–30 minutes of natural light exposure soon after waking.
Medication: A Last Resort—But Sometimes Necessary
While behavioural strategies are the cornerstone of improving sleep, some individuals may benefit from medical support.
Melatonin is a commonly recommended supplement for ADHD-related sleep difficulties. It can help reset circadian rhythms and reduce sleep onset latency, particularly in those with delayed sleep phase syndrome.
That said, melatonin is not a first-line treatment. It should only be used under medical supervision, and after behavioural interventions have been trialled. Additionally, stimulant medications prescribed for ADHD may influence sleep—either positively or negatively—depending on timing and dosage.
In certain cases, short-term use of non-addictive sleep aids may be considered, particularly during periods of acute insomnia or during medication adjustments.
If sleep remains impaired despite all efforts, speak to a qualified clinician. Referral to a sleep clinic or review of ADHD medication may be appropriate.
Conclusion
Sleep difficulties are a common challenge for adults with ADHD—but they are not insurmountable. With a combination of practical routines, environmental adjustments, and (if necessary) professional guidance, it is entirely possible to improve sleep quality with ADHD.
Books such as Why We Sleep by Matthew Walker can provide further insights into the science of sleep and inspire long-term commitment to healthy sleep practices.
You Deserve a Good Night’s Sleep
Living with ADHD can make sleep feel like a nightly battle—but it need not be. At the ADHD & Autism Clinic, our team understands the deep connection between ADHD and sleep. Whether you are looking for lifestyle advice, medication guidance, or psychological support, we are here to help.