ADHD and Sleep Hygiene: Blue Light Management & Bedtime Rituals Explained

If you have ADHD, you’ve probably heard the advice to “just stick to a routine” or “get better sleep hygiene” more times than you can count. But here’s the thing: it’s not that simple. ADHD isn’t just about being easily distracted or hyperactive—it’s a neurological condition that affects how your brain processes information, regulates emotions, and manages time. And when it comes to sleep, ADHD can throw a wrench into even the most well-intentioned bedtime routines.

The problem isn’t that you don’t want to sleep better. It’s that your brain is wired differently, and traditional sleep hygiene advice often doesn’t account for that. You might find yourself lying in bed, wide awake, scrolling through your phone because your brain won’t shut off. Or maybe you’ve tried to establish a bedtime routine, only to abandon it after a few days because it felt too rigid or overwhelming. Sound familiar?

The good news is that there are strategies specifically tailored to ADHD brains that can help you improve your sleep hygiene without feeling like you’re fighting an uphill battle. Two of the most effective? Managing blue light exposure and creating ADHD-friendly bedtime rituals.

Blue Light Management: Why It Matters for ADHD

Blue light—the kind emitted by screens like your phone, computer, and TV—can wreak havoc on your sleep, especially if you have ADHD. That’s because blue light suppresses melatonin, the hormone that tells your brain it’s time to sleep. For neurotypical people, this might not be a huge issue if they limit screen time before bed. But for those with ADHD, the impact can be more pronounced. ADHD brains are already prone to delayed sleep phases, meaning you might naturally feel more alert at night. Add blue light into the mix, and it’s no wonder you’re lying awake at 2 a.m.

So, what can you do? Start by reducing your exposure to blue light in the evening. This doesn’t mean you have to give up screens entirely (let’s be real, that’s not realistic for most of us). Instead, try these ADHD-friendly tips:

Use blue light filters: Most devices have built-in settings that reduce blue light emission. On iPhones, it’s called Night Shift; on Android, it’s Night Mode. Enable these features a couple of hours before bed.
Invest in blue light glasses: If you’re someone who needs to work or scroll late at night, blue light-blocking glasses can help mitigate the effects.
Set a screen curfew: This doesn’t have to be strict—start by setting a reminder to put your phone down 30 minutes before bed. Over time, you can gradually increase this window.

Bedtime Rituals That Work for ADHD Brains

Traditional sleep hygiene advice often emphasizes rigid routines, like going to bed at the same time every night or meditating before sleep. But for people with ADHD, these routines can feel stifling or even anxiety-inducing. The key is to create a bedtime ritual that feels doable and enjoyable—not like another item on your to-do list.

Here’s how to build an ADHD-friendly bedtime ritual:

Keep it flexible: Instead of forcing yourself into a strict routine, focus on a few calming activities that signal to your brain that it’s time to wind down. This could be reading a book, listening to a podcast, or doing a quick stretch.
Make it sensory-friendly: ADHD brains are often sensitive to sensory input, so create an environment that feels calming. Dim the lights, play soft music or white noise, and use weighted blankets if they help you feel grounded.
Incorporate movement: If you’re someone who struggles with restlessness at night, try adding a bit of gentle movement to your routine. Yoga, stretching, or even a short walk can help release pent-up energy.
Use timers and reminders: ADHD brains thrive on external cues. Set a timer to remind you when it’s time to start winding down, and use alarms to signal when it’s time to get into bed.

The Bigger Picture: Sleep and ADHD

Improving sleep hygiene when you have ADHD isn’t just about following a checklist—it’s about understanding how your brain works and finding strategies that align with your unique needs. Blue light management and bedtime rituals are just two pieces of the puzzle, but they can make a significant difference in helping you get the rest you need.

Remember, it’s okay if it takes time to figure out what works for you. ADHD brains thrive on experimentation and flexibility, so don’t be afraid to tweak your approach until you find something that sticks. And most importantly, be kind to yourself. Sleep struggles are a common part of ADHD, but with the right tools and mindset, you can create a bedtime routine that works for you—not against you.