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.
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.
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.
Plug in phone
To Do List
Reading 5-10 pages
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.
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