If you’re like me, living with ADHD means your brain loves to party when you should be fast asleep. Tossing, turning, and endless streams of restless thoughts? Been there, done that. Thankfully, good sleep isn’t just wishful thinking! There are four ways to get better sleep when you have ADHD. I hope these tips can help you!
Create a Sleepy-Time Routine
Nothing screams “ADHD-friendly” like a little structure! Establishing a bedtime routine has been a game-changer for me. An hour before I go to sleep, I dim the lights, put my phone out of reach, and replace it with something calming, like devotional reading. Also, you can try doing some light stretching or listening to soothing music. A good nighttime routine is all about signaling to your brain that it’s time to rest.
Keep the Screens Out of Bed
Screens emit blue light, which messes with melatonin, the sleep hormone. For a while, I convinced myself, “It’s just one episode!” or “I’m only checking emails!”
As it turns out, going on my phone past 10 p.m. usually results in endless doomscrolling. Luckily, switching off my phone and television before bed and replacing them with books and soft lighting has allowed my brain to power down more easily.
Add Honey to Your Nightly Routine
Recently, I learned that honey can improve sleep quality and duration by stabilizing blood sugar levels and boosting the production of melatonin.
I mix a teaspoon of honey into my caffeine-free tea or enjoy it on a small slice of bread as a sweet treat before I climb into bed. It’s kind of like a hug for your insides, and honestly, it just tastes delightful.
Pray It Out
One of the best ways I’ve tamed my overactive ADHD mind before hitting the hay is through prayer. Surrendering my worries—big or small—to God helps me find peace, even when my brain seems determined to spiral. I start by thanking Him for the lessons I learned that day and the moments of joy I experienced. Then, I ask for rest and calm and trust that He’ll handle the things I can’t.
Sleep doesn’t have to be an elusive dream we ADHDers chase. With these four ways to get better sleep when you have ADHD, you can reclaim your nights and get some well-deserved rest. Try these tips and see what works best for you, and if you’re reading this past midnight… well, you know what to do!