The Connection Between Sleep and ADHD: Part 2

So, how can you improve your sleep quality? 

To improve your sleep quality, try incorporating these tips into your routine:

- Cut off sugar and caffeine intake a few hours before bedtime.
- Avoid doing stimulating activities or projects that require hyperfocusing in the evening.
- Keep your bedroom dark, cool, and quiet, and use a white noise machine if necessary to block out any intrusive noises.
- Make your bed a stress-free zone reserved for sleep.
- Get enough exercise and sunlight during the day to help regulate your sleep-wake cycle.
- Develop a bedtime routine that you enjoy, such as reading a favorite book, spending time with pets, or taking a warm bath.
- Avoid screen time for at least an hour before bed to reduce the exposure to blue light.
- Stick to a consistent sleep schedule by going to bed and waking up at the same time every day. Choose a realistic time that allows you to get the recommended sleep for your age group.
- Avoid consuming large meals or snacks close to bedtime, as it can cause discomfort and disrupt your sleep. Instead, have a light and healthy snack if you feel hungry before bed.

Beyond bedtime routines and a good sleep environment, tracking your sleep habits can help you spot patterns and make smarter adjustments. Relaxation techniques like deep breathing, meditation, or gentle stretching can also calm your mind and body, making it easier to fall and stay asleep. These added strategies are especially helpful if you struggle with ADHD or racing thoughts at night. I would personally suggest to try and make small gradual changes, don't try to change everything at once, as our main goal is to build new habits that become a lasting part of your everyday life. 

Best regards,

Useful Planner