If you have ADHD, a bedtime routine may help improve your sleep. Some things that can help include avoiding hyperfixation activities, using noise, and exercising regularly.

Individuals with attention deficit hyperactivity disorder (ADHD) may be more likely to experience insomnia and other sleep disturbances.

Some ADHD medications, such as stimulants, can negatively affect sleep. ADHD symptoms may also cause sleep disturbances, and worse quality sleep may exacerbate symptoms in turn.

You may be able to talk with your doctor about switching medications or treating insomnia. However, a bedtime routine may also positively affect your sleep. Here are a few things you can do that may improve your sleep.

Take it slow

You may be more likely to stick to a routine if you start slowly at first. Implementing all of the following tips at once may be overwhelming, decreasing the likelihood that you will follow through on everything.

Moreover, you may find that not all of the following tips work for you. It may take some trial and error to see what works and what does not. Everyone is different, and what works for you may not work for someone else, and vice versa.

Going to bed at the same time every day, including weekends, can help improve sleep.

Keep in mind that if you are not used to having a set bedtime, you may not fall asleep right away.

It may also be challenging to implement this every night of the week right off the bat. You can start by trying to go to bed and wake up at the same time on weekdays.

Regular exercise can help improve subjective sleep quality in individuals with insomnia. This effect was also observed for mind-body practices, such as meditation.

A 2023 study found that moderate to vigorous intensity exercise significantly reduced trouble sleeping in adult men taking stimulant medication for ADHD. However, this same effect was not seen in women.

It is recommended that adults complete 150 minutes of exercise per week, with two days dedicated to muscle-strengthening activities.

Individuals with ADHD may experience hyperfixation around certain activities. You may experience this as a “flow state.” In this state, you may not be aware of the passage of time or your surroundings.

If you know that you become hyperfixated on specific activities, it may be beneficial for your routine to engage in them during the day. This way, you can ensure that you have time to wind down and make it to bed on time.

If it feels like your mind is racing while you are trying to go to bed, consider writing them out in a journal on your bedside table. Once the thought is out of your head, you may feel that you no longer have to give it mental space.

White, pink, or brown noise may soothe your mind and help you fall asleep faster. A 2024 study found that white and pink noise can have a positive effect on individuals with ADHD.

You can find these noises on streaming services, but you may also consider meditation apps or special alarm clocks that can play these noises as well.

You may also consider relaxing podcasts or ASMR.

It is recommended that electronic devices be turned off at least 30 minutes before bedtime. The blue light from these devices can negatively affect sleep.

If you read on a device before bed, you may consider one that does not emit blue light.

You should also aim to avoid large meals, alcohol, and caffeine in the evening if possible.

A 2019 review of studies found that a warm bath or shower one to two hours before you plan to go to bed can help improve sleep quality. The study also found that it can decrease the time it takes you to fall asleep by an average of 10 minutes.

As a bonus, you can use dim lighting and soaps with soothing scents to set a calming mood.

Your sleeping environment is important to your sleep quality. Keep your bedroom dark, at a cool temperature, and quiet. This can help improve your sleep.

Example bedtime routine

If you want to aim to be asleep at 10 p.m., you could implement the following routine:

  • 6:00 p.m. – Cook and eat a filling, but not excessively large, dinner
  • 7:00 p.m. – Incorporate a little movement by walking around the block or doing some yoga at home
  • 8:00 p.m. – Take a warm shower in dim lighting
  • 8:30 p.m. – Listen to a calming podcast and journal
  • 9:30 p.m. – Turn off all lights and start up white noise

Having a bedtime routine may be beneficial for individuals with ADHD. It can improve sleep quality and help you wake up feeling refreshed.

Some things you may incorporate into your routine can include journaling, having a set bedtime, and avoiding large meals before bedtime.

Not getting enough sleep can exacerbate ADHD symptoms, which can, in turn, decrease the quality of sleep. Thus, ensuring you have good sleep is especially important.