5 Ways to Calm an Overactive ADHD Mind at Night

5 Ways to Calm an Overactive ADHD Mind at Night

Living with ADHD often means battling an overactive mind, especially when it’s time to sleep. The racing thoughts, anxious reflections, and endless to-do lists can make winding down a nightly struggle. If this sounds familiar, you’re not alone. Fortunately, there are practical strategies to calm your mind and create a restful bedtime routine.

1. Embrace Deep Pressure Stimulation

Weighted blankets offer a grounding sensation known as Deep Pressure Stimulation (DPS). This gentle, even pressure signals your nervous system to relax by reducing cortisol (the stress hormone) and increasing serotonin and melatonin. Wrapping yourself in a weighted blanket can help calm anxiety, ease racing thoughts, and prepare your body for sleep.

2. Create a Sensory-Friendly Sleep Space

Minimizing sensory distractions can make a significant difference. Consider using blackout curtains, dimmable lights, or a white noise machine to reduce overstimulation. Avoid harsh blue light from screens, as it disrupts melatonin production. Soft textures, calming colours, and a weighted blanket can further enhance your sleep sanctuary.

3. Practice ADHD-Friendly Mindfulness

Meditation can be challenging with ADHD, but there are more engaging options that work well. Try guided meditations, progressive muscle relaxation, or breathing exercises. Apps designed for ADHD often offer mindfulness practices that are interactive and effective in calming an overactive mind.

4. Use a Brain Dump Journal

A brain dump is a simple yet powerful tool. Before bed, write down any lingering thoughts, tasks, or worries. This practice clears your mental clutter, reduces stress, and signals to your brain that it’s okay to rest. Keep a notebook by your bed to capture any thoughts that pop up during the night.

5. Build a Consistent Wind-Down Routine

Routines are essential for ADHD brains. Establish a calming evening ritual that includes activities like light stretching, reading, or sipping herbal tea. Keep your bedtime and wake-up time consistent, even on weekends. Over time, your body will associate these habits with relaxation and sleep.

Find Calm and Rest

Managing an overactive ADHD mind at night is possible with the right strategies. From weighted blankets to mindfulness techniques, small changes can lead to better sleep and brighter mornings. Remember, every ADHD brain is unique—experiment with different approaches to find what works best for you.

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