Steps

1. Set a 'screens down' alarm 45 minutes before your target sleep time
2. Create a sensory wind-down: dim lights, specific playlist or podcast, comfortable textures
3. Use a 'brain dump' pad by your bed — write down anything circling in your mind so it's captured and can wait until morning
4. Keep your wake time consistent (even weekends). Your sleep time will naturally follow
5. If you're not asleep after 20 minutes, get up, do something boring in low light, and try again

What you need

A notepad by your bed, a lamp with warm/dim light, comfortable bedding

Why it works

ADHD brains often have delayed circadian rhythms and difficulty transitioning from stimulating activities to rest. Autism can add sensory sensitivities that make sleep environments uncomfortable. A structured wind-down creates the external scaffolding the brain needs to shift into sleep mode.

Age guidance

Adults only.

Real-world example

An adult with ADHD who had averaged 5 hours of sleep for years tried keeping their phone in the kitchen and using a brain dump pad. Within three weeks, they were consistently getting 7 hours. They described it as 'life-changing — I didn't know I could feel this awake during the day'.

Troubleshooting

• If you can't stop doom-scrolling, put your phone in another room and use a physical alarm clock
• Audiobooks or podcasts at low volume can help quiet a racing ADHD mind — choose something familiar, not gripping
• If your mind won't stop racing, try the '5-4-3-2-1' grounding technique: 5 things you can see, 4 you can hear, etc.