How to Quiet Your ADHD Brain for Sleep (with Jeff Copper)

Key Wellness Strategies & Self-Care Tips for ADHD Sleep

Reframe “sleep hygiene” for ADHD

• Sleep hygiene is helpful, but for ADHD the main issue is often self-regulation and the brain’s need for stimulation.
• If putting your head on the pillow usually means you’ll be awake ~15 minutes before sleep, that delay can feel especially uncomfortable for ADHD brains—so people may resist staying in bed.

Use self-observation to understand what your ADHD brain is doing

• When you can’t fall asleep, notice what’s “entertaining” your brain (often YouTube/Facebook/social media).
• The goal isn’t only to “shut screens off”—it’s to redirect stimulation in a controlled way.

Aim for “just right” stimulation (not too much, not too little)

• Find an activity that is:
  • Interesting enough to hold attention and prevent restlessness
  • Not overly stimulating so the brain can still “surrender” to sleep
• Metaphor: like a sticky note—engaging enough to stick to attention, but not so sticky it prevents sleep.

Try tailored bedtime activities that match your attention style

• Adult coloring books: movement + creativity + “mindless” focus can help the brain shut down.
• Low-light quiet cleaning: lights off except a small headlight; gentle physical tasks in a calm environment.
• Familiar podcasts (low stimulation):
  • Choose one you know well so it’s engaging but not fresh or hyper-stimulating.
  • Keep volume just barely audible—not fully immersed, but engaged enough to settle.

Design the environment to support sleep surrender

• ADHD sleep can improve when you engineer conditions that reduce the need to “escape” the boredom of bedtime and limit high-arousal distractions.

Presenters / Sources

• Jeff Copper (presenter)