These soothing noises may help your ADHD brain get better sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the types of noises and soothing sounds that aid sleep for people with ADHD. Plus, 6 tips and techniques to create a relaxing sleep environment.
Sleep is important for good health and wellbeing. But for people with attention-deficit/hyperactivity disorder (ADHD), achieving restful sleep can be particularly challenging. The ADHD brain is often in a state of heightened arousal (or overstimulation), making it difficult to settle down for a restful night. This can lead to a cycle of sleep deprivation that worsens ADHD symptoms, making it harder to get a good night's sleep. Fortunately, creating the right sound environment can significantly improve your ability to fall asleep and stay asleep.
Common sleep challenges for people with ADHD
Difficulty falling asleep
Many people with ADHD find it hard to calm their brains at night. Persistent thoughts, worries, or surges of creativity can cause difficulty in getting to sleep.
Restless sleep
Once asleep, people with ADHD often wake frequently or have vivid dreams or nightmares. This can prevent deep, restorative sleep that’s crucial for cognitive functions and emotional regulation.
Difficulty waking up
Even after a night of struggling to sleep, waking up can be challenging. Sleep inertia (or grogginess after waking) can be more pronounced with ADHD, affecting mood and productivity.
Impact on daily life
Poor sleep quality and insufficient sleep may worsen some symptoms of ADHD, like difficulty concentrating, impulsivity, and emotional instability. It also may affect overall health, lowering the immune system, contributing to weight gain, and increasing risks of chronic health conditions.
💙 If you or someone you love has ADHD, check out ourADHD Support Series, developed with ADHD clinical psychologist, Alice Conner, PhD.
How sound can affect sleep quality
Our brains continue to process sounds even when we're asleep, meaning unexpected noises or even ambient sounds like a busy street can wake us or shift us into a lighter stage of sleep. This can significantly disrupt sleep quality for people with ADHD, as their brains are already prone to overstimulation.
However, not all sounds are disruptive. Some soothing sounds can promote better sleep by encouraging relaxation and drowning out jarring noises.
How to incorporate soothing sounds into your nightly routine
Understanding how soothing sounds can be part of your relaxation techniques can help people with ADHD overcome sleep challenges. By personalizing these sound options, you can create a sleep environment that supports restful nights and vibrant, energetic days.
Choose your sound: Select a soothing sound to play through a smartphone, specialized sound machine, or smart home device.
Play with volume: Experiment with different volumes and settings to find what creates a calm and restful environment for you.
Set a timer: Set a timer so the sound fades out after you've fallen asleep to prevent disruption later in the night.
Create a routine: Play your chosen soothing sounds as a regular part of your bedtime routine to signal to your brain that it's time to wind down and transition to sleep.
💙 Before you crawl under the covers, try relaxing with Chibs Okereke’s Unwind Into Sleep.
How to create a relaxing sleep environment: 6 mindful tips for ADHD
A good sleep environment can include soothing sounds, but there are other sleep tips and relaxation techniques that can help your brain and body get good rest. Be patient with the process and adjust your sleep strategies to find what works best for you.
1. Optimize your sleep space
Choose comfortable bedding: Invest in a high-quality mattress, pillows, and sheets to help you fall asleep and stay asleep.
Control the room temperature: A cool room, ideally around 65 degrees Fahrenheit (18 degrees Celsius), helps decrease your core temperature, a signal to your body that it's time to sleep.
Dim the lights: Use low-wattage bulbs in your bedroom, install dimmer switches, or use smart lights that can be programmed to dim as bedtime approaches.
2. Minimize distractions
Limit screen time: Avoid screens for at least an hour before bedtime and use blue light filters if you must use a screen.
Manage noise pollution: If you're sensitive to sound disruptions, use soothing sounds or consider earplugs to block out unwanted noise.
3. Establish a pre-sleep routine
Develop a bedtime ritual: To signal to your brain that it’s time to wind down, try reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Keep a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends, to help regulate your body's internal clock and improve your sleep quality.
4. Address your sensory needs
Use calming scents: Aromatherapy can be a helpful ADHD sleep aid. Use essential oils like lavender, chamomile, or sandalwood in diffusers, or apply topically (like with an oil roller) to help soothe the mind.
Incorporate tactile elements: A weighted blanket can reduce anxiety and promote deeper sleep.
5. Mind your diet and exercise
Watch your intake: Avoid caffeine and heavy meals close to bedtime, as they can disrupt your sleep. Opt for light snacks if you're hungry before bed.
Exercise regularly: Physical activity during the day can help you fall asleep more easily. Avoid vigorous exercise close to bedtime as it can make falling asleep more difficult.
6. Create a mental checklist
Prepare for the next day: Reduce anxiety about upcoming tasks by planning your next day in advance. A brief to-do list can ease your mind and prevent overthinking when you're trying to fall asleep.
Practice mindfulness or journaling: If racing thoughts keep you up, try journaling before bed to clear your mind, or engage in mindfulness exercises to bring your focus to the present.
6 soothing sounds that may aid sleep for an ADHD brain
Some people may find certain sounds more soothing than others, so experiment with different types of sounds to identify what works best for you.
1. White noise
White noise is a static-like sound. This uniform sound can mask other disruptive noises in the environment, such as traffic or people talking, and can be a beneficial sleep aid for people with ADHD. White noise machines can generate this sound, helping the mind relax and fall asleep.
💙 Press play and fall into a deep, restful sleep with White Noise Ocean Surf, a soothing soundscape featuring the white noise mixed with the ocean’s waves.
2. Brown noise
Brown noise, also known as red noise, has a deeper tone than white noise and is likened to the hum of an airplane. It can be particularly effective in masking lower-pitched sounds. For those with ADHD, brown noise can help reduce mental clutter and aid in falling asleep.
💙 This Brown Noise soundscape is a good choice for someone who needs a little extra help drifting off.
3. Pink noise
Pink noise is the softer cousin of white noise. As frequencies rise, the intensity takes a dip, resulting in a deeper, more mellow sound. Imagine the steady drumming of rain on a rooftop or the whispering rustle of leaves in the wind.
💙 This Pink Noise soundscape combines both white and brown noise and encourages deep, restful sleep.
4. Nature sounds
Sounds of rain falling, waves crashing against the shore, or leaves rustling can be soothing sounds for the ADHD brain. These nature sounds can help mask disruptive background noise and evoke a sense of tranquility that can be particularly comforting at bedtime.
💙 The full Rain on Leaves soundscape is a popular nature soundscape that incorporates the flow of nature and the steady pitter-patter of raindrops falling.
5. Soft music
Instrumental music or songs with a slow tempo can slow breathing and heart rate and promote relaxation. Choose music without lyrics or with very soft, unintelligible vocals so as not to engage the brain's language processing centers, which could keep the mind active. Classical music, ambient soundscapes, or even slow jazz can be a relaxing ADHD sleep aid.
💙 Unwind to Nature’s Symphony, which combines a nature soundscape with soft music.
6. Binaural beats
Binaural beats involve playing two slightly different tones in each ear, creating a perceived single new tone that can encourage the brain to synchronize with a frequency associated with relaxation or sleep. This auditory illusion can be an effective ADHD sleep aid, providing a focus for the brain that promotes calmness.
💙 Rest and relax with the unique frequencies of Binaural Beats & Theta Waves.
ADHD sleep noises FAQs
What are the sleep disturbances of ADHD?
Sleep disturbances associated with ADHD can vary but typically include an overactive mind. This can make it difficult to fall asleep or create restless, non-restorative sleep. These issues can be caused by dysregulation of neurotransmitters in the brain, which can affect the body's internal clock and natural sleep patterns. Additionally, people with ADHD may experience a higher prevalence of sleep disorders, such as sleep apnea, restless legs syndrome, and circadian rhythm sleep disorders, making it even harder to achieve restful sleep.
What is intrusive sleep ADHD?
Intrusive sleep in ADHD refers to sudden and overwhelming urges to sleep that can occur during the day, regardless of how much sleep you get at night. This can interfere with daily activities and can be mistaken for laziness or a lack of interest. Intrusive sleep is thought to result from the impaired regulation of arousal states, common in ADHD, leading to inappropriate timing of sleep and wakefulness. Managing intrusive sleep often involves strategies to improve overall sleep quality and consistency, as well as behavioral interventions to increase alertness during the day.
How do you calm an ADHD brain at night?
Calming an ADHD brain at night requires an approach that addresses both the physical and mental aspects of relaxation.
Establish a calming bedtime routine: Engage in relaxing activities, such as reading or listening to soothing music, to help you wind down.
Limit exposure to screens: Reduce the use of devices that emit blue light, such as smartphones and computers, before bedtime.
Create a comfortable sleep environment: Ensure your bedroom is cool, quiet, and comfortable. Use blackout curtains and soothing sounds to create an ideal sleeping atmosphere.
Practice relaxation techniques: Use deep breathing, progressive muscle relaxation, or yoga and meditation to help reduce anxiety and physical tension, making it easier to fall asleep.
Consider physical exercise: Take regular exercise during the day to help regulate sleep patterns and reduce the time it takes to fall asleep at night.
Why do people with ADHD sleep so much?
While it's a common misconception that people with ADHD always experience insomnia or reduced need for sleep, some may sleep more than the average person. This excessive sleepiness, or hypersomnia, can be a response to the poor quality of sleep often experienced by those with ADHD, including difficulties falling and staying asleep. Additionally, some medications used to treat ADHD can affect sleep patterns, either contributing to sleepiness or insomnia. Finally, the effort of managing ADHD symptoms during the day can increase mental fatigue, prompting a greater need for sleep.
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