As someone with ADHD, I understand how difficult it can be to get a good night's rest. In my latest blog post, I've shared some helpful tips to improve our sleep quality. Some of these tips include establishing a consistent bedtime routine, creating a relaxing sleep environment, and incorporating exercise into our daily lives. Additionally, I've discussed the importance of limiting screen time before bed and seeking professional help if necessary. Check out my blog for more details on how to achieve a better night's sleep with ADHD.
Better Rest: Practical Tips to Sleep Better Tonight
You can sleep better without expensive gadgets or weird routines. Small changes often make the biggest difference. I'll give clear, tested tips that fit busy lives. Try one change at a time and notice what helps.
Start with your schedule. Go to bed and wake up at the same time every day, even on weekends. Your body loves consistency. Set a gentle alarm for bedtime if you tend to drift late. Aim for the hours you need, not the hours you think you should. Most adults do well with 7 to 9 hours, but find what leaves you alert.
Create a calm bedroom. Keep it cool, dark, and quiet. Blackout curtains and a fan are cheap and effective. Remove bright clocks and screens. If noise is a problem, try white noise or earplugs. Your bed should be for sleep and sex only. That strengthens the mental link between bed and rest.
Watch what you eat and drink. Heavy meals close to bedtime can keep you awake. Limit caffeine after mid afternoon. Alcohol may make you fall asleep faster but it fragments sleep later. If you need a late snack, choose something light with protein and a bit of carbohydrate, like a small handful of nuts with apple slices.
Wind down deliberately. Powering down is a skill. Start a 30 to 60 minute routine before bed that signals rest time. Read a paper book, stretch gently, practice slow breathing, or try progressive muscle relaxation. Avoid intense exercise right before bed. A warm shower earlier in the evening can help body temperature drop at sleep time.
Use light to your advantage. Get bright light in the morning to anchor your circadian rhythm. Dim lights in the evening and switch to warm tones. Screens emit blue light that tricks your brain into thinking it’s daytime. Use night modes or better, stop screens an hour before bed.
If your mind races, write it down. Keep a notepad by the bed and dump worries or tasks onto paper. That simple act reduces thinking loops and helps you let go. If anxiety is frequent, try a short mindfulness or guided sleep meditation app.
Limit naps but use them smartly. A 20-minute power nap early in the afternoon can boost focus without wrecking nighttime sleep. Avoid long or late naps.
When sleep doesn’t come, don’t lie awake panicking. Get up, change rooms, and do something boring until you feel sleepy. Worrying in bed makes the bed a place of stress.
If you try these changes for a few weeks and still struggle, talk with your doctor. Conditions like sleep apnea, restless legs, or depression disrupt sleep and need targeted care. A sleep diary or tracking app can help show patterns to discuss.
Small adjustments add up. Pick a couple of tips you can start tonight. Be consistent, track results, and tweak what you need. Better rest is a habit you can build. Nightly small wins compound into real change.