I'm Busy Being Awesome - Sustainable Productivity for ADHD Episode 333: 10 ADHD Sleep Tips for When Your Routine Falls Apart
Dec 15, 2025
Discover how routine changes can disrupt sleep for those with ADHD. Explore 10 actionable sleep tips, like using mood lighting and calming scents to signal bedtime. Learn about the benefits of weighted blankets and tools to reduce phone scrolling before sleep. Get tips on creating bedtime rituals with apps and sound cues. Paula emphasizes low-friction habits, such as leaving a yoga mat out, and the power of bedtime accountability texts to enhance sleep. Choose one or two strategies to make significant improvements to your nightly routine.
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Night Before Shapes Your Morning
- Paula emphasizes that your morning actually starts the night before and sleep routines are foundational for ADHD productivity.
- Small routine disruptions easily derail sleep for ADHD brains, so protective evening habits matter more than you think.
Use Mood Lighting To Cue Bedtime
- Play with mood lighting by switching overhead lights to softer, warmer lamps or using smart bulbs that dim at sunset.
- Choose red or warm hues to reduce blue light exposure and support melatonin production for easier wind-down.
Use Calming Scents Deliberately
- Try specific calming scents like lavender or eucalyptus to cue relaxation before bed and reduce evening arousal.
- Test scents lightly because Paula warns of scent sensitivity and recommends finding blends that work for you.