How to sleep with adhd?

My brain literally chooses 11 PM to think about every random thing in the universe. I started using a heavy blanket and playing brown noise on my phone, which helps block out the background thoughts so I can actually fall asleep.

I have PCOS and finding a calm sleep routine is always a struggle for my racing mind. I try to read a boring book under dim lights instead of scrolling on my phone, which helps slow down my thoughts. It might not work for everyone, but it is a gentle option to try.

While lifestyle adjustments like avoiding caffeine after midday and using white noise can help, chronic sleep issues with ADHD should be discussed with a specialist. It is important to rule out other sleep disorders safely rather than trying too many self-treatments.

Look, you have to keep your phone in another room at least one hour before bed. As long as you keep scrolling or watching videos, your brain will stay awake. Just switch off the screen, lie down in a dark room, and let your mind settle.

I get so anxious when I can't fall asleep, which makes my racing thoughts even worse. I found that writing down all my worries on a notepad before turning off the lights helps empty my brain. It is a small thing, but it keeps the nighttime panic away.