The Power of a good Sleep Routine for ADHD

Top tips for better sleep with ADHD

*Disclaimer: This post contains affiliate links where I get a small commission if you make a purchase, so thank you in advance for your support! Please know I would never recommend anything that I don’t personally LOVE myself.

Creating a good sleep routine is one of the hardest challenges for people with ADHD. Our brains never switch off—ever.

For those of us with ADHD, constant internal dialogue makes it tough to drift off into sleep. Add the fact that many people with ADHD are night owls—most productive between late afternoon and the early morning—and it’s easy to see why maintaining healthy sleep patterns can be a real struggle.

Personally, I’m the opposite. I function best between 6:30 am and 3:00 pm, so I turn out the lights no later than 11:00 pm. But regardless of when you sleep, a proper routine is crucial.

Why Sleep Is Vital for Managing ADHD

Sleep is essential for managing ADHD symptoms. In fact, people with ADHD often need even more sleep than neurotypical individuals. It's the only time we’re not consciously aware of our racing thoughts, allowing our brains to rest and recharge.

If we wake up rested, we have a better chance of avoiding burnout or overwhelm throughout the day. This is particularly important for those of us with ADHD who burn extra energy when in hyperfocus mode, operating at 150%. Keeping our "battery" levels topped up with sufficient sleep is crucial to managing symptoms.

My Sleep Struggles Before Diagnosis

Before I was diagnosed with ADHD, I went through a period in my mid-40s where I was surviving on less than two hours of sleep per night. My perimenopausal symptoms were raging, and I experienced severe anxiety-induced insomnia.

Looking back, I don’t know how I functioned. I didn't understand the impact of alcohol on sleep and was self-medicating with a nightly bottle of Sauvignon. I wasn’t yet familiar with relaxation techniques or somatic exercises, nor did I realize that a good bedtime routine is a form of self-care.

Today, I average 6-7 hours of solid sleep each night, and I fall asleep faster, staying asleep until at least 6 am. This transformation didn’t happen overnight, but I’ve developed a routine that works for me.

Top Tips for a Good Sleep Routine with ADHD

These sleep tips aren’t rocket science, but they can be game-changers for ADHDers trying to get better shut-eye.

1. Ditch the Devices

Seriously, put down the phone! Spending an hour on TikTok or Instagram before bed isn’t going to help you wind down. Doomscrolling might feel good in the moment, but it wreaks havoc on your sleep.

I allow myself no more than five minutes of screen time before bed if I’m really craving that dopamine hit, but otherwise, I’m off my phone by 9 pm. The cat memes will still be there in the morning, I promise!

2. Limit or Avoid Alcohol

Alcohol, especially during the week, can be detrimental to your sleep. Many ADHDers use alcohol to unwind as a form of self medication, but it does the opposite. While it may make you fall asleep faster, alcohol disrupts your sleep cycle, causing you to wake up around 3 am. It also leads to dehydration the next morning, leaving you feeling worse.

Try switching to an alcohol-free (AF) beer or G&T at 6 pm if you need to feel like you’re having a drink. Your sleep will thank you and so will your ADHD!

3. Take a Good Magnesium Supplement

Magnesium can help with ADHD symptoms like irritability, lack of focus, and sleep disturbances. Low magnesium levels have been linked to ADHD symptoms like hyperactivity and difficulty maintaining attention.

The best form to take for sleep is Magnesium Glycinate, which can help reduce anxiety and improve sleep quality. I've been using this magnesium supplement from Bettervits, which also contains Vitamin D and Zinc—nutrients often deficient in people with ADHD for about a year. (Always consult your doctor before taking supplements if you want advice or have concerns).

4. Create a Calming, Tidy Bedroom

For people with ADHD, clutter can be a source of stress. Your bedroom should be a peaceful sanctuary, not a reminder of unfinished tasks. I always make sure my bedroom is tidy before I go to bed. It’s essential self-care for me, and it helps me unwind.

5. Use a Relaxing Hand and Body Cream

I discovered this luxurious hand and body cream from ‘This Works’ that’s now part of my nightly routine about 8 months ago. The calming scent helps me relax, and I slather it on my hands and arms as soon as I get into bed. A little goes a long way, and the soothing smell is heavenly!

6. Listen to a Sleep Podcast

If you find it hard to shut off your brain (hello, ADHD!), try a sleep podcast. I’ve been listening to this one from ‘Nothing Much Happens’ on Spotify for over a year, and now it’s part of my nightly routine. The sound of the host’s voice helps me drift off into sleep and weirdly my brain has started to crave it when i turn off the light.

Developing a Sleep Routine Takes Time

Perfecting my sleep routine took time, just like my morning routine. But I thrive on structure, and the more I stick to healthy habits, the more I feel the benefits. I have more energy during the day, am more productive, and stay calm.

If you're trying to develop a sleep routine, take it slow. Start by adding one new bedtime habit each week, and see how you feel. If something doesn’t work, tweak it until you find what fits.

Need Help Tracking Your Sleep Habits?

I've created an awesome printable digital resource to help you track healthy habits, (including bedtime routines.) It’s a great tool for building better sleep habits and staying consistent.

Let me know how you get on with your new routine! Sweet dreams!

Sarah x