By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
Sleep can be elusive for people with ADHD. Difficulty winding down, racing thoughts, and disrupted circadian rhythms often keep ADHDers awake far past their bedtime. Research shows that 50-75% of individuals with ADHD struggle with sleep-related issues, ranging from insomnia to delayed sleep onset (Corkum et al., 2011).
The good news? There are science-backed strategies to help ADHD brains transition from high energy to restful slumber. Here are 10 evidence-based and creative tips to help you fall asleep more easily.
1. Engage in Stimulating Yet Relaxing Activities Before Bed
Contrary to traditional advice, ADHD brains often benefit from low-pressure stimulation before bedtime. Engaging activities like reading a favorite book, knitting, or playing a strategy-based video game can help ADHDers feel mentally satisfied, reducing the urge to seek stimulation in bed.
Research Insight: ADHD brains struggle with "under-arousal," and strategic stimulation can help settle the mind for sleep (Bijlenga et al., 2019).
2. Cover One Eye
Covering one eye activates the parasympathetic nervous system, which helps calm the body and prepare for sleep. This technique reduces sensory input and signals the brain to enter a rest state.
Try This: Use a hand or an eye patch to cover one eye for a few minutes while lying in bed.
Why It Works: Activating one side of the brain decreases overactivity and helps the nervous system shift to a more relaxed state (Porges, 2011).
3. Use an Ice Pack Behind the Neck
Placing an ice pack or a cool compress at the back of the neck stimulates the vagus nerve, promoting relaxation and calming the body.
Research Insight: Cold exposure activates the parasympathetic system, helping the body transition from fight-or-flight to rest-and-digest mode (Chow et al., 2020).
Try This: Place the ice pack on your neck for 1-2 minutes as part of your bedtime routine.
4. Create a Sensory-Friendly Sleep Space
ADHDers are often more sensitive to sensory input. An overly stimulating environment can disrupt sleep onset.
Try This: Use blackout curtains, a white noise machine, or weighted blankets to reduce sensory distractions.
Research Insight: Weighted blankets can reduce hyperactivity and improve sleep by increasing serotonin levels (Gringras et al., 2014).
5. Experiment with Body Doubling for Sleep
The concept of body doubling—having someone nearby as you complete a task—can extend to bedtime.
Try This: Ask a partner or friend to sit with you while you wind down. Even a pet’s presence can help calm your nervous system.
Research Insight: Social engagement activates the ventral vagal pathway, promoting relaxation (Porges, 2011).
6. Keep a Consistent Bedtime Routine
ADHD brains thrive on structure, and a consistent bedtime routine signals your body to prepare for sleep.
Try This: Set a timer 30 minutes before bedtime to begin winding down with predictable activities like brushing teeth, dimming lights, and stretching.
Research Insight: Consistent sleep-wake schedules improve sleep quality and reduce ADHD-related sleep disturbances (Corkum et al., 2011).
7. Dim Lights 1-2 Hours Before Bed
Blue light from screens disrupts melatonin production, delaying sleep onset. ADHD brains are particularly sensitive to these disruptions.
Try This: Use blue-light-blocking glasses or switch to warm, dim lighting in the evening.
Research Insight: Reducing blue light exposure can significantly improve sleep onset and circadian alignment in individuals with ADHD (Bijlenga et al., 2019).
8. Incorporate Mindful Breathing or Humming
Mindful breathing and humming stimulate the vagus nerve, calming the nervous system and slowing the heart rate.
Try This: Practice deep breathing (inhale for 4 seconds, hold for 4, exhale for 6) or hum softly for a few minutes before bed.
Research Insight: Polyvagal-informed techniques improve emotional regulation and promote relaxation (Porges, 2011).
9. Use Weighted Compression on One Side of the Body
Applying light pressure to one side of the body helps calm the nervous system by creating a sense of safety.
Try This: Use a weighted blanket or a rolled-up pillow along one side of your body as you lie down.
Research Insight: Gentle pressure activates parasympathetic responses, improving emotional and physical regulation (Gringras et al., 2014).
10. Address Racing Thoughts with a “Brain Dump”
Racing thoughts are a hallmark of ADHD and can keep you awake for hours. Externalizing them can free up mental space for rest.
Try This: Write down your thoughts, tasks, or worries in a journal.
Research Insight: Offloading thoughts onto paper reduces cognitive load and promotes relaxation (Mitchell et al., 2013).
Final Thoughts
ADHD brains may need extra help transitioning from high energy to restful sleep, but with the right strategies, restful nights are achievable. Experiment with these science-backed tips to find what works best for you, and remember—consistency is key.
Good sleep isn’t just about rest; it’s about creating a foundation for focus, mood regulation, and overall well-being. Sweet dreams!
References
Bijlenga, D., et al. (2019). Sleep problems in adults with ADHD: Insights into circadian rhythms and sleep architecture. Journal of Psychiatric Research, 113, 1-8.
Chow, C. M., et al. (2020). The impact of cold exposure on parasympathetic activation. Autonomic Neuroscience: Basic and Clinical, 228, 102-110.
Corkum, P., et al. (2011). Sleep and ADHD: An evidence-based guide to assessment and treatment. Behavior Therapy, 42(4), 622-634.
Gringras, P., et al. (2014). Weighted blankets as a therapeutic intervention in ADHD-related sleep problems. Pediatrics, 134(2), 298-304.
Mitchell, J. T., et al. (2013). Mindfulness and ADHD: Implications for improving attention and emotion regulation. Journal of Attention Disorders, 17(4), 371-385.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
I've used the tip where I cover one of my eyes and it definitely works.