What bedtime routine helps you sleep?
What bedtime routine helps you sleep?
It's no secret that people with adhd often have sleep issues. I certainly do. I'm curious what bedtime routine helps others sleep. My partner likes to read a boring book before bed, but I struggle to read books unless they are engaging. Any suggestions would be greatly appreciated :)
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- 6-8 hours before bed: no more coffee
- 3 hours before bed: no more eating
- 1-2 hours before bed: shower + hot bath
- until bed: low light (not blue light). No more non-fiction (no news, no work-related, etc.) and no games. Basically, nothing to get the mind/body worked up.
- bed. No screens or lights. Light music or white noise if needed.
This works pretty well for me, but sticking to it 100% of the time can be a bit difficult.
Add: Get the room as cool as possible. Feet and hands are great radiators.
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