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.
Sleep: Simple fixes, safe meds and smart steps to better rest
Having trouble falling or staying asleep? You’re not alone. Small changes to your routine and bedroom can help a lot, and when meds are needed, knowing the safe options matters. Below are clear, useful steps you can try tonight and practical warnings about medicines.
Quick sleep fixes you can try tonight
Set a consistent wake-up time and stick to it, even on weekends. Your body responds better to regular schedules than to sleeping in. Keep the bedroom cool, dark, and quiet — aim for 16–19°C if you can. Block light with heavy curtains or an eye mask and turn down noise with a white-noise app or fan.
Limit screens for at least an hour before bed. The blue light from phones and tablets tricks your brain into feeling awake. If you read, choose a paper book or an e-ink reader with no backlight. Avoid caffeine after mid-afternoon and skip large meals close to bedtime. Short naps (20–30 minutes) can refresh you, but long naps late in the day make nighttime sleep harder.
If you can’t sleep after 20 minutes, get up and do something quiet and boring — dim light, calm music, or light reading — then try again. Lying awake and stressing about sleep usually makes it worse.
Safe medication tips and when to see a doctor
Over-the-counter options include melatonin and short-term antihistamines like diphenhydramine. Melatonin is best for jet lag or shifting your sleep time; low doses (0.3–1 mg) taken an hour before bed often work better than large doses. Antihistamines can cause next-day drowsiness and aren’t good for long-term use.
Prescription sleep meds (like zolpidem or trazodone) can help short-term, but they carry risks and should be managed by a doctor. Don’t mix sleep medicines with alcohol or other CNS depressants — combinations can dangerously slow breathing and reaction time.
Special caution for kids and some adults: drugs like hydroxyzine are sedating but can interact with other medicines that depress the central nervous system or affect heart rhythm (QT prolongation). If your child is on other meds, ask a clinician before giving sedating antihistamines.
If insomnia lasts more than a month, wakes you daily, or affects mood and work, talk to your doctor. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven non-drug option that many doctors recommend first.
Buying meds online? Use licensed pharmacies, require a prescription when needed, check pharmacy reviews, and avoid sites with suspiciously low prices or poor contact info. If you’re unsure about interactions or dosing, contact a pharmacist or your provider before starting anything new.
Sleep problems are solvable for most people. Try the habits above, be cautious with meds, and reach out for medical help when sleep keeps getting in the way of daily life.