ADHD Night-Time Routines: How to Wind Down for Better Sleep

For folks with ADHD, night-time can feel like an uphill battle. The mind races, distractions creep in, and despite exhaustion, falling asleep often seems impossible. Parents with ADHD kids know the struggle of bed-time, and tiredness the next day. Poor sleep can exacerbate ADHD symptoms, making focus, emotional regulation, and overall well-being more challenging, day after day.

Creating a structured night-time routine tailored for ADHD can make a significant difference in promoting restful sleep and improving next-day function. Let’s explore why sleep can be a struggle and how an ADHD-friendly evening routine can help.

Why Is Sleep Difficult for People with ADHD?

ADHD affects the brain’s regulation of neurotransmitters like dopamine and norepinephrine, which play a role in focus, motivation, and sleep. Common sleep challenges for individuals with ADHD include:

• Delayed Sleep Phase Syndrome (DSPS): Many people with ADHD have a natural tendency to stay up later and struggle with early wake-ups.

• Hyperactivity and Restlessness: Even if the body is tired, the brain may still be racing with ideas and thoughts.

• Overstimulation: Exposure to screens, caffeine, or late-night activities can make it difficult to switch off.

• Forgetfulness and Inconsistency: Sticking to a routine can be tough, leading to irregular sleep schedules.

• Anxiety and Racing Thoughts: Many individuals with ADHD experience heightened anxiety at night, making relaxation difficult.

Building an ADHD-Friendly Night-Time Routine

A well-structured night-time routine can help calm the mind, signal to the body that it’s time to sleep, and create consistency. Here’s how to craft an ADHD-friendly wind-down routine that works.

1. Set a Consistent Bedtime (Even If You Don’t Feel Tired)

Going to bed and waking up at the same time each day, including weekends, helps regulate the body’s circadian rhythm. It’s common for people with ADHD to delay bedtime, but maintaining a consistent schedule—even when you don’t feel sleepy—can train your body to expect rest at a specific time.

Tip: Use an alarm or reminder on your phone to signal when it’s time to start your wind-down routine. This may be an hour before you actually get into bed - see next point.

2. Create a Transition Period Before Bed

Jumping straight from high-energy activities to bed rarely works for ADHD brains. A transition period of at least 30-60 minutes helps shift from daytime stimulation to night-time relaxation.

What to include:

• Dim the lights to promote melatonin production.

• Reduce loud noises and overstimulating activities.

• Avoid intense discussions or problem-solving tasks.

3. Limit Screen Time

Screens emit blue light, which suppresses melatonin production and keeps the brain engaged. While it’s tempting to scroll social media or watch TV, these activities often delay sleep.

Alternative activities:

• Listen to calming music or white noise.

• Read a physical book (not on a bright screen), or dimmed eReader

• Try a podcast or audiobook with a sleep timer.

4. Use Sensory-Based Relaxation Techniques

ADHD brains respond well to sensory-based calming activities. Experiment with different relaxation methods to see what works best for you.

Options to try:

• Weighted blanket: Provides deep pressure stimulation to help calm the nervous system.

• Aromatherapy: Lavender, chamomile, or sandalwood essential oils can promote relaxation.

• Body scanning meditation: Focus on relaxing each part of your body, starting from your toes to your head.

• Breathing exercises: Try the box method—mentally trace the outside of a box, while you inhale for 4 seconds (up), hold for 4 (across), and exhale for 4 (down), hold for 4 (across), repeat. Can make this 2 seconds for children.

5. Avoid Stimulants and Late-Night Snacking

Stimulants like caffeine and sugar can interfere with sleep, and heavy meals too close to bedtime can cause discomfort.

What to do instead:

• Stop caffeine intake at least 6 hours before bed.

• If you’re hungry, choose light, sleep-promoting snacks like nuts, yoghurt, or a banana.

• Stay hydrated, but avoid drinking excessive fluids right before bed to prevent waking up to use the bathroom.

6. Use a Brain Dump to Clear Racing Thoughts

If your mind won’t stop running through ideas, to-do lists, or worries, a brain dump can help.

How to do it:

• Keep a notebook by your bed and write down everything on your mind.

• Make a short to-do list for the next day to ease anxiety.

• Use voice notes if writing feels like too much effort.

7. Incorporate Gentle Movement

For some people with ADHD, light movement before bed helps reduce excess energy and tension.

Ideas to try:

• Light stretching or yoga

• A short walk outside

• Progressive muscle relaxation (tensing and relaxing muscle groups)

8. Create a Comfortable Sleep Environment

Your bedroom should be a calming, sleep-friendly space. ADHD brains can be easily distracted by clutter, light, and noise, so optimising the environment is key.

Tips for better sleep hygiene:

• Keep the room dark with blackout curtains or an eye mask.

• Use white noise, a fan, or earplugs to block out disruptive sounds.

• Keep the temperature cool (around 18-20°C is ideal for sleep).

• Declutter your bedroom to minimise distractions.

9. Develop a Night-Time Ritual You Enjoy

If your bedtime routine feels like a chore, it’s harder to stick with it. Find enjoyable, calming rituals that signal relaxation.

Ideas to personalise your routine:

• Have a warm bath or shower.

• Make a caffeine-free herbal tea like chamomile or valerian root.

• Do a short gratitude journaling exercise.

• Spend a few minutes doing a puzzle or drawing.

10. Use Sleep Aids When Necessary

Some natural remedies and supplements may support better sleep, but always consult a qualified naturopath or nutritionist before trying them.

Potential options:

• Magnesium (supports relaxation and muscle function)

• L-theanine (promotes calmness without drowsiness)

• Melatonin (may help regulate sleep cycles)

• Herbal teas (such as passionflower or lemon balm)

Making It Work: Consistency and Flexibility

Building a night-time routine takes time, and it’s important to remain flexible. Some nights will go smoothly, while others might not—what matters is keeping a general structure and adjusting as needed.

Helpful strategies:

• Start small: Introduce one or two new habits at a time rather than overhauling everything at once.

• Use reminders: Set alarms or use a checklist to stay on track.

• Give it time: New routines take a few weeks to feel natural, so be patient with yourself.

A structured night-time routine can significantly improve sleep quality for individuals with ADHD, leading to better focus, mood, and energy levels during the day. By creating a personalised wind-down routine, reducing stimulation before bed, and maintaining consistency, you can set yourself up for more restful nights and productive days.

If sleep challenges persist, consulting a qualified nutritionist or naturopath can help tailor a plan suited to your individual needs.