Do you ever climb into bed exhausted, only to find your brain suddenly becomes the most talkative and energetic part of your body?
You’re not alone.
Especially for folks with ADHD or anxiety, bedtime can feel like the starting line for overthinking, planning, remembering, worrying, spiraling, daydreaming—or all of the above.
🌀 We call it “bedtime brain buzz.”
It’s not that you don’t want to sleep—your brain just doesn’t know how to transition. And for neurodivergent minds, transitions are rarely simple. But good news: sleep doesn’t have to feel like a fight.
Here are some helpful tools and shifts to try:
1. Set a “Landing Routine,” Not Just a Sleep Routine
Instead of jumping straight from stimulation (scrolling, cleaning, TV, etc.) into trying to sleep, create a 30- to 60-minute wind-down period. Think of it as a gentle descent. ✈️
Some examples:
- Turn off bright overhead lights and switch to lamps or warm-toned lighting.
- Light a candle or diffuse calming essential oils like lavender or bergamot.
- Change into comfy clothes even before you’re ready to get into bed.
2. Offload the Brain Dump 📝
Your brain may be racing because it’s holding on to too many tabs. Try:
- A “Night Notes” journal to write down any thoughts, to-dos, or worries.
- Voice memos if writing feels like too much.
- A physical notebook by your bed so your brain knows: “This is safe. We won’t forget.”
3. Try a Body-First Approach
Sometimes we can’t outthink our thinking—but we can out-sense it.
Try:
- Progressive muscle relaxation (tense and release each body part slowly)
- 4-7-8 breathing (inhale 4 sec, hold 7, exhale 8)
- Weighted blankets, cozy socks, or light massage
These physical cues help tell your nervous system: it’s time to rest now.
4. Use a Calm but Focused Distraction
It’s okay if silence isn’t helpful. Instead of lying in the dark with your brain yelling, try:
- A boring podcast or gentle sleep story
- White or brown noise
- A low-stakes audiobook (shoutout to old favorites—your brain already knows the plot!)
5. Be Gentle with Yourself 💗
Sometimes we don’t shut down so much as we slowly power down. It’s not a flaw.
It’s just how some brains work.
Offer yourself patience and experiment with what works for you.
Your brain isn’t bad—it just needs a little help switching gears.
✨ P.S. If this sounds familiar, you’re exactly the kind of person my free “Navigating ADHD” mini workbook was made for. Whether you’re newly diagnosed or just looking to better understand your brain, it’s a great step forward. 🧠💫
Amplify Wellness with Meg Duke 