Create a Calming Bedroom for Adults with ADHD - 50 Tips for Better Sleep

Creating a Calming Bedroom Environment for Adults with ADHD

Having a restful and relaxing bedroom environment is important for everyone, but especially so for adults with ADHD. The symptoms of ADHD, such as difficulty focusing, hyperactivity, and impulsivity, can make it challenging to wind down at the end of the day. Additionally, many adults with ADHD suffer from sleep disturbances that prevent them from getting the deep, restorative sleep their bodies and minds need.

Fortunately, there are many steps you can take to design a calming ADHD bedroom. With some simple changes and strategies, you can create a peaceful oasis that promotes better sleep and supports your ADHD symptoms.

Reduce Clutter and Visual Stimulation

One of the best things you can do is minimize clutter and visual distractions in your bedroom. Too much stuff and excess decor can be overstimulating for the ADHD brain. Aim for a simplified, decluttered look that helps naturally calm your mind and senses.

Store clutter out of sight in closets, drawers, and storage containers. Remove non-essential decor items and keep surfaces clear. Stick to a soothing, neutral color palette of soft blues, greens, tans, and grays. Limit patterns and textures which can be distracting.

If you need some visual interest, include just one or two calming accent pieces like a vase of flowers, a framed nature photograph, or a live plant. But in general, the less clutter and stimulation the better.

Establish a Relaxing Lighting Environment

Lighting has a significant impact on sleep and relaxation. Bright overhead lights and lamps in the evening can inhibit melatonin production and make it harder to fall asleep. Instead, install dimmers so you can adjust your lighting as needed. Use lower wattage bulbs in table lamps or wall sconces to create a soft glow.

Blackout curtains or an eye mask can block out early morning light and allow you to sleep in when needed. Try using a Himalayan salt lamp or essential oil diffuser with a calming scent like lavender at bedtime. You want lighting that feels soothing, not stimulating.

Reduce Outside Noises and Distractions

For an ADHD bedroom, reducing auditory stimulation can also help calm the mind. Use a white noise machine, fan or soothing music to mask disruptive outside noises. If possible, choose a quiet bedroom located away from busy areas of your home.

Turn off electronics like TVs, tablets and smartphones which can be mentally stimulating. Remove clocks that tick loudly if the sound bothers you. Close the door and make your bedroom a quiet sanctuary where you can decompress.

Keep Your Bedroom Cool and Comfortable

Your sleep environment should be optimized for comfort and relaxation. The National Sleep Foundation recommends keeping your bedroom between 60-75F for optimal sleep. To stay cool, use a fan, open windows at night or adjust your AC accordingly. Make sure your mattress, pillows and bedding are all comfortable as well.

Consider using weighted blankets which provide deep pressure stimulation that can be calming. Hypoallergenic bedding may also help if allergies disturb your sleep. Do whatever you can to make your bedroom an oasis of physical comfort.

Establish a Soothing Pre-Sleep Routine

Transitioning into sleep can be difficult for adults with ADHD who have busy, racing minds. Try to establish a relaxing pre-sleep routine to help. The routine may involve taking a warm bath or shower, reading fiction (not stimulating non-fiction), light stretches, drinking herbal tea and practicing mindfulness or meditation.

Playing soft music, using lavender aromatherapy, or taking a hot Epsom salt bath can also be calming pre-sleep activities. Avoid TV, electronics and intensive mental tasks for an hour or two before bed. Find relaxing activities that get your mind ready for sleep.

Use Calming Scents and Essential Oils

Aromatherapy using calming essential oils can help create a relaxing atmosphere in your bedroom. The soothing scents impact the limbic system and olfactory nerves to promote relaxation. Some of the best essential oils for sleep and ADHD include:

• Lavender Reduces anxiety and improves sleep quality.
• Roman Chamomile Relieves stress and anxiety.
• Bergamot Lowers anxiety and helps you relax.
• Cedarwood Promotes restful sleep.
• Ylang ylang Relieves anxiety and hyperactivity.

Diffuse these oils in your bedroom, massage them into your temples, or spritz linen spray on your bedding. Inhaling calming scents at bedtime can help prep both your body and mind for sleep.

Practice Guided Imagery and Meditation

Its common for adults with ADHD to have racing thoughts that interfere with sleep. Practicing relaxing guided imagery or meditation for even a few minutes before bed can help calm your mind. There are many free guided meditation apps to use, like Calm, Headspace and Insight Timer.

Close your eyes, breathe deeply and imagine yourself in a peaceful setting like a beach, forest or quiet lake cabin. Focus on the sensory details. Alternatively, do a simple body scan meditation moving your awareness slowly from head to toe while releasing tension.

If you have trouble sitting still, try doing mindful yoga stretches to relax before bed instead. These mindfulness techniques can calm both the mind and body.

Optimize Your Sleeping Environment

Optimizing your sleep environment goes beyond decoration and lighting. Make sure your mattress, pillows and bedding all provide the comfort and support your body needs. Invest in quality items that suit your sleeping needs and preferences.

If your partner or pets disturb your sleep, use separate blankets or have them sleep in another room. Ear plugs or a white noise machine can help drown out noises. Keep water on your nightstand so you dont have to get up when thirsty. Adjust the thermostat to your ideal temperature for sleeping.

Remove electronic devices and dont watch TV right before bed. Make your bedroom a sanctuary optimized just for sleeping.

Establish Consistent Sleep and Wake Times

Having a regular sleep-wake schedule helps regulate your circadian rhythm so your body releases melatonin at the right times. Try to go to bed and wake up at consistent times, even on weekends, to keep your bodys clock aligned.

Most adults need 7-9 hours of sleep per night. Determine your ideal amount and factor that into your bedtime. Setting smart home devices or alarms can help remind you when it's time for bed and time to rise.

See a Sleep Specialist If Needed

If you continue having severe issues with sleep maintenance or sleep onset, talk to your doctor. You may need treatment for an underlying condition like sleep apnea, restless leg syndrome or insomnia.

A sleep study can help diagnose conditions interfering with sleep quality and daytime functioning. Cognitive behavioral therapy for insomnia can also help if behavioral changes don't resolve sleep problems.

Getting adequate sleep is crucial for controlling ADHD symptoms and improving wellbeing. Prioritize good sleep habits and optimizing your bedroom environment.

With some adjustments, you can transform your bedroom into a calming sanctuary that promotes restful sleep and supports mental health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.