Notice I said “get ready for bed,” not “go to bed.” This alarm should signal that it’s time to start your wind-down routine, which will help tremendously with the other parts of the sleep formula. Set a “get ready for bed” alarm on your watch or on your phone.There are a few ways to facilitate getting physically into bed on time:
Getting into bed, however, is harder than it seems for those of us with ADHD – you have to force yourself to stop what you are doing (often something attention-grabbing) and then force yourself to physically climb into bed (something not-so attention-grabbing). It’s obvious, but you have to be physically in your bed to get the sleep signals going. In Bed + Feeling Tired + A Calm Mind = Sleep I know this because I studied my own sleeping habits and those of the many individuals with ADHD whom I coach, and I came up with an ADHD-proof formula for getting to bed. The struggle is real but getting a good night’s sleep is possible if you have ADHD. I soon resigned myself to the fact that I was just someone who would always struggle to fall asleep. How could I have tried harder to fall asleep? It seemed the more I tried to sleep, the less likely I was to do so. “You haven’t even tried yet!” she yelled at me one night.
She’d often try to calm me down, but was less patient with me other times.
As a child, I’d often lie awake and ponder life’s mysteries, like what would happen if you drilled a hole from one side of the Earth to the other side, and dropped a rock down the hole. For me, nighttime has always been a time to think, which is part of the problem. I have spent countless hours lying in bed, unsuccessfully trying to fall asleep. We wake up tired the next day, which exacerbates our ADHD symptoms. This predictably leads to frustration and more trouble falling asleep. When it should be asleep, the ADHD mind starts racing and thinking about all sorts of things - none of which are actually conducive to sleep. The ADHD brain feels almost innately incapable of rest. It is almost universally understood that those of us with attention deficit hyperactivity disorder (ADHD or ADD) simply have a harder time going to sleep at night.
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