If you live with Attention Deficit Hyperactivity Disorder (ADHD), the concept of a “good night’s sleep” might feel like a distant dream. You may be familiar with the sensation of being “tired but wired”—your body is exhausted, but your brain refuses to switch off. It is a frustrating cycle that affects millions of adults and children across the UK.
Research suggests that sleep difficulties are not merely a side effect of ADHD but often a core component of the condition. Poor sleep can exacerbate common ADHD symptoms such as lack of focus, emotional dysregulation, and impulsivity. However, by implementing specific sleep hygiene practices tailored to the neurodivergent brain, you can reclaim your rest.
This guide explores authoritative, evidence-based strategies to optimise your sleep hygiene, helping you drift off faster and wake up feeling refreshed.
The Link Between ADHD and Sleep Struggles
To tackle the problem, we must first understand the physiology behind it. Many individuals with ADHD experience a delayed circadian rhythm. This internal body clock regulates when we feel alert and when we feel sleepy. For neurotypical people, melatonin (the sleep hormone) rises in the evening. For those with ADHD, this surge often occurs much later, leading to a condition known as Delayed Sleep Phase Syndrome (DSPS).
Furthermore, the ADHD brain often struggles to filter out sensory input and internal thoughts. This state of hyperarousal makes the quiet of the bedroom feel deafeningly loud with racing thoughts. Understanding this biological difference is the first step toward practising self-compassion rather than frustration.
According to the NHS, sleep problems are widely recognised as a significant challenge for those managing the condition.
What Exactly is Sleep Hygiene?
Sleep hygiene refers to the behavioural and environmental practices that are necessary for quality nocturnal sleep and full daytime alertness. For someone with ADHD, standard advice like “just go to bed earlier” rarely works. Instead, we need to construct a scaffold of habits that signals to the brain that it is time to wind down.
Effective sleep hygiene involves three main pillars:
- Environment: The physical state of your bedroom.
- Routine: The behaviours you perform before bed.
- Physiology: Diet, exercise, and medication management.
Optimising Your Bedroom Environment
For the ADHD brain, the bedroom must be a sanctuary free from distractions. Sensory processing sensitivities can mean that small annoyances—like a ticking clock or a streetlamp outside—become impossible to ignore.
Control the Light
Light is the primary cue for your circadian rhythm. Exposure to artificial light late at night suppresses melatonin production. It is crucial to keep your bedroom as dark as possible. Consider investing in high-quality blackout curtains or a comfortable eye mask.
Conversely, morning light is vital for waking up. You might benefit from reading about how circadian rhythms work to understand the importance of morning sunlight exposure.
Manage the Temperature
The Sleep Foundation suggests that a cooler room promotes better sleep. The ideal temperature is usually around 16–18°C. Overheating can cause restlessness, which is already a common issue for those with hyperactivity.
Reduce Visual Noise
Clutter can be visually stimulating and anxiety-inducing. While keeping a tidy room is a challenge with executive dysfunction, try to keep the area directly around your bed clear. This creates a visual “quiet zone” that helps your mind settle.
Crafting an ADHD-Friendly Bedtime Routine
Consistency provides safety and predictability for the brain. However, sticking to a routine is notoriously difficult for people with ADHD. The trick is to make the routine enjoyable rather than a chore.
The “Power Down” Hour
Aim to start your wind-down routine one hour before your intended sleep time. This transitions your nervous system from sympathetic (fight or flight) to parasympathetic (rest and digest) dominance.
- Disconnect from Screens: The blue light emitted by phones and tablets mimics daylight. A study published in PubMed highlights how blue light significantly disrupts sleep onset. If you must use devices, use “night shift” modes or blue-light blocking glasses.
- Engage in Low-Dopamine Activities: High-stimulation activities (like video games or intense thrillers) flood the brain with dopamine, keeping you awake. Opt for audiobooks, gentle stretching, or listening to brown noise.
- Prepare for Tomorrow: To reduce morning anxiety, lay out your clothes or pack your bag. This links to better morning routine success.
Combating “Revenge Bedtime Procrastination”
Many adults with ADHD suffer from “revenge bedtime procrastination”—staying up late to reclaim free time they didn’t get during the day. Recognise this impulse. Remind yourself that sleep is not a punishment, but a tool for a better tomorrow.
Diet, Exercise, and Medication
What you consume and how you move your body during the day dictates how you sleep at night.
Caffeine and Stimulants
Caffeine has a half-life of about 5 to 6 hours, meaning half of it is still in your system hours after your last cup. If you are sensitive, aim to stop caffeine intake by midday.
If you take stimulant medication for ADHD, discuss the timing with your specialist. Taking a dose too late in the day can cause insomnia. For more on nutrition, explore our guide on diet and nutrition for ADHD.
Physical Activity
Regular exercise helps burn off excess energy and reduces anxiety. However, timing matters. Intense exercise right before bed can raise your core body temperature and cortisol levels, making sleep difficult. The NHS Live Well guide recommends moderate activity earlier in the day for the best results.
Alcohol and Sleep
While alcohol might help you fall asleep faster, it severely reduces the quality of your REM sleep, leading to fragmented rest. It is advisable to avoid alcohol close to bedtime.
Calming the Racing Mind
Perhaps the biggest barrier to sleep hygiene for ADHD is the “busy brain.” When the lights go out, the internal monologue often starts up. Here are techniques to manage this:
The “Brain Dump”
Keep a notebook by your bed. If you are worried about forgetting a task or have a sudden brilliant idea, write it down immediately. This allows your brain to “let go” of the information, knowing it is safe on paper. This is a key strategy in stress management techniques.
Mindfulness and Guided Imagery
Meditation can be difficult for ADHD minds because silence can be under-stimulating. Instead, try guided sleep stories or “body scan” meditations. These provide a focal point for your attention. Organisations like Mind offer excellent resources on how to get started with mindfulness.
Brown Noise vs. White Noise
While white noise is static, “brown noise” is deeper and rumbly (like heavy rain or a strong wind). Many people within the neurodivergent community report that brown noise is more effective at quieting the internal monologue than white noise.
Supplements and Medical Interventions
Sometimes, hygiene alone is not enough. It is important to look at biological support.
Melatonin
Melatonin is a hormone that signals to the body that it is time to sleep. In the UK, melatonin is generally a prescription-only medicine for adults, though it is often prescribed by specialists for children with ADHD. You can read more about natural sleep aids to understand other non-prescription options.
Always consult your GP or psychiatrist before starting any new supplement, as they can interact with other medications. Information on medicines can be verified via the British National Formulary (BNF).
Checking for Co-occurring Conditions
ADHD often travels with other conditions. Sleep apnoea and Restless Legs Syndrome (RLS) are more common in people with ADHD. If you snore heavily or feel uncomfortable sensations in your legs at night, consult a doctor. Ignoring these can render other sleep hygiene efforts useless. Learn more about identifying common sleep disorders.
The Bottom Line
Improving sleep hygiene with ADHD is not about achieving perfection or forcing yourself into a neurotypical mould. It is about experimentation and finding the unique combination of sensory adjustments, routines, and behaviours that help your specific brain switch off.
Start small. Choose one or two changes from this guide—perhaps the “brain dump” or adjusting your room temperature—and practise them for a week. Quality sleep is foundational to managing ADHD symptoms, improving emotional resilience, and protecting your long-term health.
If you continue to struggle despite your best efforts, do not hesitate to seek professional help. Resources are available through the ADHD Foundation and your local GP.
