ADHD & Sleep
At 10:30, getting ready for bed felt impossible. At 12:47, cleaning the extractor-fan filter feels both possible and strangely urgent.
The Pattern
For some people with ADHD, the transition toward bed can be difficult even when they are tired. Shifting away from an engaging activity may be hard, and a quiet evening may finally create space for interests or thoughts that were crowded out earlier.
“One more episode” is a weak boundary when the next one begins before you have found the remote. Time can be easy to underestimate during something engaging, so a visible wind-down cue and a prepared stopping point can make the transition less dependent on noticing the time at exactly the right moment.
What Actually Helps
- → Set an alarm to begin winding down, not only an alarm to wake up.
- → Give the wind-down a short, repeatable sequence with as few decisions as possible.
- → Write down tomorrow’s tasks before bed so remembering them does not require keeping them active.
- → Try a familiar, low-stimulation activity for the final part of the evening if it makes the transition easier, and place highly engaging options outside that window when possible.
Use five minutes to prepare the first two steps of tonight’s wind-down.