The Best Bedtime Routine for ADHD: How to Finally Get Restful Sleep

Struggling to wind down at night? If you have ADHD, falling asleep can feel impossible. Racing thoughts, restless energy, and a mind that won’t switch off can turn bedtime into a frustrating battle. But the right night-time routine can help your brain transition from overdrive to deep, restful sleep.

1. Set a Consistent Sleep Schedule

ADHD brains thrive on routine. Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

2. Use a Weighted Blanket for Deep Pressure Stimulation

A weighted blanket provides gentle, even pressure that calms the nervous system. This sensation, known as Deep Pressure Stimulation (DPS), can lower stress hormones and increase serotonin and melatonin, making it easier to relax and drift off to sleep.

3. Reduce Screen Time Before Bed

Blue light from phones, tablets, and TVs can interfere with melatonin production. Try switching to a book, audiobook, or calming music at least 30-60 minutes before bedtime to help your brain wind down naturally.

4. Create a Relaxing Pre-Sleep Routine

Developing a soothing ritual signals to your brain that it’s time to sleep. Consider dimming the lights, taking a warm bath, stretching, or sipping herbal tea. Repeating these actions nightly creates a strong mental association with relaxation and rest.

5. Brain Dump to Clear Your Mind

Racing thoughts keeping you up? Try a brain dump—write down everything on your mind before bed. This simple practice helps declutter your thoughts and reduces anxiety about unfinished tasks, allowing your mind to rest easier.

6. Control Sensory Input

For many with ADHD, sensory input can be overwhelming at night. Try using blackout curtains, white noise machines, or earplugs to create a more calming sleep environment.

Find Your Calm and Rest Well

A structured bedtime routine can transform your sleep quality, especially with ADHD. Small changes—like using a weighted blanket, limiting screens, and setting a relaxing night-time ritual—can make a big difference.

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