Calming the ADHD Brain: How to Quiet Racing Thoughts and Get Better Sleep

Why ADHD Affects Sleep

ADHD is characterized by difficulties with focus, impulse control, and regulating attention—and these challenges don’t magically disappear at night. In fact, many people with ADHD find that their minds are most active at the exact moment they need to relax. Here’s why:

• Overactive brain: People with ADHD often have brains that stay "on" long after the body is ready to sleep. Your mind might jump from thought to thought, making it hard to turn off the internal chatter.

• Difficulty transitioning: Shifting from daytime activities to bedtime can be hard. ADHD brains can struggle with transitions, and going from the stimulation of the day to the calm of sleep is a major shift.

• Emotional intensity: ADHD can heighten emotions, leading to anxious thoughts, replaying stressful events, or feeling overwhelmed by the day’s challenges, all of which contribute to difficulty sleeping.

How to Quiet Your Mind and Improve Sleep

While racing thoughts and sleeplessness can be frustrating, there are ways to manage them. Here are some strategies that can help calm your ADHD brain and create a sleep-friendly environment.

1. Create a Consistent Sleep Routine

Our brains thrive on routines, especially when it comes to winding down for bed. Establish a calming bedtime routine that you follow every night to signal to your brain that it’s time to rest. This might include:

• Setting a consistent bedtime: Go to bed and wake up at the same time every day, even on weekends.

• Relaxing activities: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing gentle stretches. Avoid anything too stimulating, like intense exercise or work tasks.

• Dim the lights: Lowering the lights an hour before bed can help signal to your brain that it’s time to wind down.

Consistency is key—over time, your brain will start associating these activities with sleep, making it easier to quiet your thoughts.

2. Limit Screen Time Before Bed

Screens, whether from your phone, tablet, or TV, emit blue light, which can interfere with the production of melatonin—the hormone that helps you sleep. Plus, social media, games, and videos can be mentally stimulating, keeping your brain engaged when it should be winding down.

Try to limit screen time at least 30 minutes to an hour before bed. If you need something to help you relax, opt for activities that don’t involve screens, like reading a physical book, listening to calming music, or doing a puzzle.

3. Write Down Your Thoughts

Racing thoughts can feel overwhelming, especially when you’re trying to sleep. One way to manage this is by doing a "brain dump" before bed. Keep a notebook by your bed and write down anything that’s on your mind—whether it’s tasks you need to do, things you’re worried about, or ideas you want to explore.

By writing down your thoughts, you give them a place to live outside of your mind, which can help you feel more in control. You can tell yourself, "I’ll deal with this tomorrow," which frees up mental space for relaxation.

4. Practice Deep Breathing or Meditation

Mindfulness and deep breathing exercises can help calm the nervous system and bring your focus away from racing thoughts. Try a simple breathing technique like this:

• 4-7-8 Breathing: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this a few times to slow your heart rate and encourage relaxation.

Meditation apps designed for sleep, such as Calm or Headspace, can also guide you through relaxation exercises that quiet the mind. Even just five minutes of mindfulness practice before bed can make a difference.

5. Use White Noise or Calming Sounds

For some people with ADHD, silence can make their racing thoughts even louder. In this case, background noise can be soothing and help drown out mental chatter. Try using:

• White noise machines: These can provide a constant, soothing sound that helps your brain relax.

• Nature sounds or calming music: Many people find that listening to ocean waves, rain, or gentle music helps them focus on something other than their thoughts.

There are plenty of apps and devices that offer customizable white noise and nature soundscapes specifically designed to help with sleep.

6. Set Up a Comfortable Sleep Environment

Creating a sleep-friendly environment can make a big difference in how well you sleep. Pay attention to the details in your bedroom:

• Cool and dark: Keep the room cool (around 65°F or 18°C) and use blackout curtains or a sleep mask to block out light.

• Comfortable bedding: Make sure your mattress and pillows are comfortable and supportive.

• Clutter-free space: A tidy space can help reduce overstimulation. Consider decluttering your bedroom to create a calming, peaceful environment.

7. Limit Caffeine and Stimulants

For people with ADHD, stimulants like caffeine can linger in the body for a long time, making it harder to fall asleep. Try to limit caffeine intake in the afternoon and evening. Pay attention to other hidden stimulants, such as chocolate or certain medications, and adjust your intake as needed to avoid disrupting your sleep.

8. Consider a Sleep Supplement

If racing thoughts and sleeplessness persist, consider talking to your healthcare provider about safe sleep aids. Melatonin is a common over-the-counter supplement that can help regulate your sleep-wake cycle. However, it’s important to consult with a doctor before starting any new supplement, especially if you’re taking medication for ADHD.

Final Thoughts

Racing thoughts and sleeplessness are common struggles for people with ADHD, but with the right strategies, you can calm your mind and get the rest you need. By creating a consistent bedtime routine, limiting screen time, practicing relaxation techniques, and setting up a comfortable sleep environment, you can train your brain to wind down and let go of the day’s worries.

Sleep is essential for managing ADHD symptoms and maintaining overall well-being, so don’t hesitate to try different techniques until you find what works best for you. If sleep continues to be a major challenge, consider reaching out to a healthcare professional for personalized support. You deserve restful nights and refreshed mornings!