Most sleep advice is designed for neurotypical nervous systems. ADHD brains show differences in arousal regulation and circadian timing. That means your brain may stay partially “on” at night, even when you’re exhausted. So instead of forcing perfect sleep, the goal is better-matched sleep strategies. Here are three that research and clinical practice consistently support: 1. Anchor your wake-up time. Waking up at the same time every day trains your circadian rhythm more effectively than simply trying to go to bed earlier. Consistency in the morning stabilizes the whole system. 2. Build a real wind-down buffer. ADHD brains don’t switch gears quickly. Aim for at least 30 minutes of low-stimulation time before bed, dim lights, quiet activities, and no emotionally activating conversations or problem-solving. 3. Give your brain a place to put its thoughts. Racing thoughts are one of the biggest sleep blockers in ADHD. A short “brain dump” list before bed can reduce cognitive hyperarousal and help your nervous system shift toward rest. The goal isn’t perfect sleep. It’s consistent, supported sleep that works with your brain instead of against it. My name is Merideth. You should save and share this video and follow me for helpful ADHD advice, encouragement, and education. Disclaimer: Sharing these thoughts with you for learning and reflection. This is not medical advice. Every ADHD brain is unique, so if something here resonates with you, bring it up with a trusted medical professional who knows your story. 📚 Suggested Studies for Further Reading 📚 1) Cortese, S., et al. (2009). Sleep and alertness in children and adults with ADHD: A systematic review. Comprehensive review documenting circadian rhythm differences, delayed sleep phase patterns, and arousal regulation differences in ADHD. 2) Bijlenga, D., et al. (2013). Circadian rhythm sleep disorders in adults with ADHD. Highlights delayed sleep phase and altered melatonin timing in adults with ADHD. 3) Hiscock, H., et al. (2015). Impact of behavioral sleep interventions in ADHD. Shows that structured behavioral sleep strategies improve sleep and daytime functioning in ADHD populations. #ADHD #ADHDSleep #ExecutiveFunction #NervousSystem #AdultADHD - @merideth_adhdeducation