Easy Read
Find the part of sleep that needs help
If you lose track of bedtime
ADHD can make it hard to stop a game, a task or scrolling, even when you are tired.
Set a reminder that names the first action: ‘Save the game and brush teeth’. Put the things you need for bed ready earlier in the evening.
If thoughts keep you awake
Put tomorrow's jobs in a phone note or on paper. Park them there rather than working through them in bed.
If you cannot sleep, get up for a quiet activity in dim light. Return to bed when you feel sleepy. You cannot force sleep by trying harder.
If sleep stays difficult
Tell your GP which problem you have: getting to bed, falling asleep, waking during the night or waking in the morning.
Ask for help if poor sleep keeps affecting your day. Mention gasping or breathing pauses in sleep, restless legs, or strong daytime sleepiness. These need more than a bedtime reminder.
If you are offered CBT-I
CBT-I means cognitive behavioural therapy for insomnia. It treats sleep difficulties—not ADHD itself.
Tell the therapist if you forget the instructions or cannot keep up with a sleep diary. Ask them to practise the recording with you and agree a reminder.