Rest easy with our expert advice on how to get a better night’s sleep
Racing thoughts that refuse to quiet down, difficulty switching off, and a brain that seems perpetually wired, even when exhausted… If you have ADHD, then this might sound familiar. The result can be a challenging cycle where poor sleep intensifies attention difficulties during the day, and ADHD symptoms further disrupt sleep quality at night. This frustrating loop impacts cognitive function, emotional regulation, and overall wellbeing, but there is hope on the horizon. Follow these tips to reclaim restful nights.
1. Schedule worry time during the day
Because adults with ADHD often have difficulty controlling their attention and thinking, worrisome thoughts can contribute to restless nights. To prevent thoughts from hijacking your sleep schedule, clinical hypnotherapist Thea Martin has a novel suggestion: “Set yourself specific ‘worry time’ each day, dedicated solely to issues you’re ruminating about, as it can really help you to free up your headspace, feel more in control, and reduce insomnia.
“Allocating a regular or set length of time can be challenging for those with ADHD,” Thea adds. “Some find incorporating it into an existing routine helpful – perhaps during the shower, or on their daily commute – or taking a more flexible approach as to time or location.”
2. Make relaxation your primary focus
Putting pressure on yourself to fall asleep can have a counter-productive effect, leading to frustration when things don’t go to plan. “Focus on relaxation, instead of sleep as your goal,” suggests Thea. This might involve placing your attention on the body as opposed to the mind, for example, by doing some light stretches or self-massage to relax tense muscles. Also think about what sensory aspects of your space need tweaking, perhaps by installing some blackout curtains, wearing an eyemask, or playing white noise sounds.
3. Write it down
If thoughts continue to plague your evening routine, try journaling before bed to release the need to ‘hold onto’ them. “Take a moment to list things you want to remember for the following day, and keep a pen and pad by the bed so that if something else comes to you, you can note it down,” says Thea.
“This helps to reduce cognitive load, encouraging our working memory to begin to unwind, trusting nothing is forgotten.”
4. Try hypnotherapy
Hypnotherapy provides a structured pathway to relaxation, and can help reduce anxiety, slow racing thoughts, and create deep relaxation. “Hypnotherapy can play to the strengths of the ADHD brain, providing a novel focal point for a busy mind,” explains Thea. “Working holistically with the body to move into a natural state of calm, hypnotherapy activates the parasympathetic nervous system, reducing stress hormones with immediate effect.” Find trained professionals on the Hypnotherapy Directory, or search online for recordings specifically designed for ADHD.
5. Create a bedtime routine
We know that people with ADHD can find routines boring, but hear us out on this one. “Sleep hygiene routines have been documented to really benefit those with ADHD, although something rigid and imposing can be difficult to stick to,” says Thea. Committing to a handful of repeatable actions – such as dimming the lights, listening to a relaxing playlist, or having a soothing bath – can signal to your brain that it’s time to rest. If you struggle with routines in general, you might consider setting reminders or creating an evening checklist, which helps you keep track and gives the satisfaction of crossing things off as you complete each task.
6. Don’t lie in bed if you can’t sleep
Follow the 30-minute rule: if you haven’t fallen asleep within half an hour, get up and engage in a calming, non-stimulating activity. Choose something genuinely relaxing like reading a physical book or listening to soft, quiet music. Critically, avoid screens completely. Not only do they activate your racing ADHD brain, they also emit blue light that suppresses melatonin, your natural sleep hormone. These devices essentially tell your brain to wake up when you desperately want the opposite. If you notice yourself starting to hyper-focus on any task, stop immediately. Return to bed only when you feel truly relaxed and sleepy, creating a healthy association between your bed and rest.
By implementing these strategies, you can gradually transform your relationship with sleep. Remember, progress isn’t linear, and what works one night might not work the next, but with these options hopefully you’ll always have a technique to try. Be kind to yourself, stay consistent, and keep going. Rest will come.
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