Sleep and ADHD: How a Weighted Blanket Can Help

Sleep difficulties are one of the most challenging aspects of ADHD, both for children and adults. Many people living with ADHD describe their brain as "not wanting to switch off" when it’s time to sleep. Thoughts race, the body feels restless, and falling asleep can feel like an endless struggle. Even once they fall asleep, they may wake up multiple times during the night or feel completely exhausted in the morning. This lack of sleep not only affects concentration and energy during the day but also impacts emotional well-being and can worsen other ADHD symptoms.

A large part of the reason for sleep difficulties is that people with ADHD often struggle to regulate their internal states. Their nervous system is often overactive, making it harder to unwind and feel tired in a clear way. It can feel like the body and mind are "on" all the time. In order to get better sleep and reduce these symptoms, tools and strategies are needed to help calm the nervous system and provide a sense of safety and control.

One helpful tool that many people have found beneficial is the weighted blanket. A weighted blanket provides gentle, even pressure across the body and has been shown to help stimulate the parasympathetic nervous system – the body's relaxation system. It can create a sense of security, making it easier to relax both physically and mentally. For people with ADHD, this can be especially helpful, as it can relieve anxiety and restlessness, which often complicate falling asleep. The weighted blanket also helps stimulate the production of serotonin and melatonin, two substances that are important for regulating sleep, while reducing the stress hormone cortisol.

However, the weighted blanket is just one of several tools that can help improve sleep in ADHD. To support the brain's natural circadian rhythm and reduce overstimulation before bedtime, there are several other strategies that can be very helpful.

One important aspect is creating a sensory wind-down an hour before bedtime. This means avoiding screens and bright lights and instead focusing on a calming routine. It could be a warm shower, relaxing music, and snuggling under the weighted blanket. Aromatherapy, such as lavender oil, can also help create a relaxing atmosphere.

To help the brain "release" the impressions and thoughts of the day, it’s helpful to establish a structured evening routine. This could involve going to bed at the same time every night and avoiding long naps during the day. Using reminders on your phone or a visual sleep schedule can also be a helpful tool, especially if it’s hard to stick to a routine.

Many people with ADHD find it difficult to stop thinking about tasks or worries when they go to bed, which makes it harder to fall asleep. One simple way to handle this is by writing down thoughts in a notebook or app. Using guided relaxations can also help the brain unwind, allowing the body and mind to slow down.

Finally, it’s important to give the body the right conditions for sleep. Getting daylight in the morning, preferably 30 minutes outdoors, can help the body adjust its circadian rhythm. Regular physical activity during the day is also beneficial, but avoid intense exercise close to bedtime. Caffeine and energy drinks should be avoided after 2 p.m., as they can interfere with falling asleep.

Sleep is not a luxury; it’s a fundamental part of our well-being. For people with ADHD, it’s especially important to find the right strategies and tools to improve sleep. If sleep problems are persistent or affecting your quality of life, seeking professional support may be beneficial. Cognitive Behavioral Therapy (CBT) is an effective evidence-based treatment for sleep difficulties related to ADHD. With the right support and help, it is entirely possible to improve both sleep quality and overall quality of life.