Sleep Hygiene Worksheet
Sleep problems and insomnia are very commonly reported by people diagnosed with ADHD.
Insufficient sleep can result in difficulties with attention, emotional/behavioural regulation, cognitive functioning, memory and performance.
Medically reviewed
Goal #1: Sleep Hygiene
(Fill in the blanks)
Bedtime Alarm : __________
Note: *This should be 30-60min before bedtime. It’s a reminder to stop what you are doing and initiate your sleep hygiene routine.
Bedtime: __________
Wake Up: __________
Routine: ___________/ ___________/ ___________/ ___________/ ____________/____________
Note: *Post up your bedtime routine in the bathroom and initiate once the bedtime alarm goes off.
Set a Sleep Schedule
Set a routine. Go to sleep & wake up at the same time everyday.
Goal 8 hours of sleep per night.
Avoid Napping. If needed- aim for a nap before 3 PM, limiting to 10- 20 mins.
Follow a Routine
These are just options, tailor your bedtime routine to best suit you.
Dim lights
Plug in phone
Brush Teeth
Wash Face
Comfy PJ’s
Stretching
To Do List
Agenda
Soft Music
Meditation
Reading 5-10 pages
Pro Tips
Unplug from Electronics:
Screens cause sleeping difficulty by stimulating the brain and generating blue light that decreases melatonin production.
Don’t Toss & Turn:
If you have been in bed for 20 minutes without falling asleep, get up - stretch, read, or do something else in low light before trying again.
Get Daylight Exposure:
Regulates circadian rhythm.
Reduce Caffeine/Alcohol:
Especially in the evening. Caffeine and alcohol disrupt sleep.
Get Regular Exercise:
Promotes better sleep.
Restrict In Bed Activity:
Use your bed only for sleep and sexual activity. Avoid other activities such as eating, watching tv, and working in bed. This can help build a link in your mind between sleep and your bed.
Information Retrieved from: What Is Sleep Hygiene? / CADDRA Guidelines
