Do you find yourself lying in bed at night, unable to turn off your racing mind? You’re not alone. For many women with ADHD, relaxing before sleep can feel like an uphill battle. Whether it’s an endless to-do list swirling in your head or an urge to scroll on your phone just one more time, getting your mind to wind down may feel nearly impossible.
But sleep isn’t a luxury—it’s a necessity, especially for women managing ADHD. Lack of quality sleep can make ADHD symptoms like forgetfulness, mood swings, and focus issues even harder to manage. That’s why I’ve created this guide to help you relax, quiet your mind, and finally get the rest you deserve.
Why Relaxation is Harder for Women with ADHD
ADHD often brings:
- Racing thoughts that keep you wired when you should be winding down.
- Restlessness in both mind and body, making it tough to lie still.
- Emotional overwhelm, especially when combined with hormonal fluctuations throughout your cycle.
For women, ADHD symptoms are often amplified by hormones, particularly during the luteal phase of the menstrual cycle. This overlap with PMDD (Premenstrual Dysphoric Disorder) can create a perfect storm of sleeplessness, anxiety, and tension.
Steps to Relax and Sleep Better with ADHD
1. Create a Calming Nighttime Routine
A consistent routine signals your brain that it’s time to wind down.
- Start early: Begin winding down 1-2 hours before bedtime.
- Turn off screens: Blue light from phones or tablets disrupts melatonin production.
- Engage in calming activities: Journaling, light stretching, or reading can help shift your mind into relaxation mode.
2. Use Guided Meditations
Guided meditations are one of my favorite tools to relax the ADHD brain. Listening to a soothing voice can help redirect your thoughts and guide your body into a state of calm. I’ve created meditations specifically for women struggling to unwind, which you can find on Meditations by Amazon Warrior.
3. Address Your Environment
A sleep-friendly space can make all the difference.
- Dim the lights in the evening to promote melatonin production.
- Use calming scents like lavender or chamomile essential oils.
- Invest in comfort: A weighted blanket or soft bedding can provide a sense of security and calm.
- Turn off your electronic devices to reduce EMF exposure. Our family is optimising health using AIRES Tech devices such as the Flex Pendant and Lifetune One Stickers on the back of all our digital devices. Even my 2 year old wears an EMF pendant.
4. Calm Your Mind with a Brain Dump
Before bed, jot down your thoughts in a journal. Write out your worries, tasks, or anything else weighing on your mind. This simple exercise can help clear mental clutter and make it easier to relax.
5. Nourish Your Body for Sleep
What you eat and drink affects how you sleep.
- Avoid caffeine or sugary snacks in the evening.
- Include magnesium-rich foods like spinach, nuts, or bananas.
- Consider calming supplements like magnesium glycinate or ashwagandha (after consulting your doctor).
My Personal Struggles with Sleep and ADHD
I’ve been there—lying in bed, my brain refusing to turn off, worrying about everything I didn’t accomplish that day. As a woman with ADHD, I understand how difficult it can be to unwind. That’s why I’ve dedicated my work to creating tools and resources to help others like me.
My upcoming book, The Healing Journey: Navigating Adult ADHD and PMDD, dives deeper into these struggles and provides holistic strategies to overcome them. I share the techniques that transformed my sleepless nights into restful, healing experiences—and I can’t wait to share them with you.
You Deserve Restful Nights
It’s time to reclaim your nights and wake up feeling refreshed. Whether you try journaling, guided meditations, or a soothing bedtime routine, every small step adds up. For more tips, resources, and meditations, check out my guide to sleep better with ADHD and PMDD at Healing Journey Book.
Remember: Sleep is a journey, not a destination. Take it one night at a time.
