Healthy lifestyle

• Sleep problems, often referred to as insomnia, are common
• Half to three-quarters of adults with ADHD experience sleep difficulties
• Those with inattentive ADHD tend to go to bed later
• Those with hyperactive or impulsive ADHD may have both later sleep times and poor sleep quality
• Regardless of ADHD type, people often experience daytime sleepiness and difficulty waking up

Sleep hygiene – Focus on healthy sleep habits to improve sleep quality.

• Bedtime – only go to bed when tired; relax before sleep
• If you can’t sleep – get up, have a warm drink, listen to soft music, or read
• Rituals – establish bedtime routines (for example, shower, relaxing music, hot drink)
• Regular schedule – wake up at the same time daily; avoid daytime naps
• Manage worries – write a to-do list earlier in the day to reduce night-time ruminating
• Avoid stimulants – reduce caffeine, sugar, nicotine, alcohol, and screen time four hours before bed
• Exercise wisely – stay active but opt for relaxing evening activities like yoga or deep breathing
• Optimise your sleep environment – ensure you have a quiet, dark, and comfortable setting; consider blackout curtains, white noise, or adjusting room temperature