Bedtime Routine Hacks for Entrepreneurs with ADHD: Boost Your Productivity and Sleep Better

by Mills Hawkins

January 27, 2024

Are you an entrepreneur with ADHD struggling to establish a bedtime routine that works for you? Look no further! In this blog post, we'll share some effective bedtime routine hacks tailored specifically for entrepreneurs like you.

Set a consistent bedtime: Establishing a regular sleep schedule can help regulate your body's internal clock and improve your overall sleep quality. Be in bed by 9:30 to 10:00 pm. Choose a bedtime that works for you and stick to it, even on weekends. On the weekends, give yourself an extra hour if you've met your goals the week before.
Create a bedtime playlist: Music can have a powerful impact on our mood and energy levels. Curate a playlist of calming and relaxing songs to help you wind down and prepare for a restful night's sleep.
Limit screen time before bed to zero: The blue light emitted by electronic devices can interfere with your sleep. Try to avoid using screens for at least an hour before bedtime. Instead, engage in relaxing activities like reading a book or practicing gentle stretching. Put the phone away by 8:00 pm every night. 7:30 pm is better.
Create a to-do list for the next day: Before going to bed, write down your tasks and priorities for the following day. This will help you feel more organized and reduce anxiety, allowing you to fall asleep more easily.
Keep a sleep journal: Tracking your sleep habits can help you identify patterns and potential issues affecting your sleep quality. Note down factors such as your bedtime, wake-up time, and any factors that may have impacted your sleep, like caffeine consumption or stress.
Practice mindfulness or meditation: Taking a few minutes each night to engage in a mindfulness practice, such as meditation or deep breathing, can help you relax and de-stress before bed. This can be particularly helpful for managing ADHD symptoms.
Create a comfortable sleep environment: Make sure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows.
Avoid stimulants before bed: Caffeine, nicotine, and other stimulants can interfere with your ability to fall and stay asleep. Try to avoid consuming these substances for at least a few hours before bedtime. Kick any nicotine habit completely. Avoid it at all costs. Drink coffee all day if you want to. Mix it up with tea on some days.
Exercise regularly: Regular physical activity can help improve sleep quality and reduce ADHD symptoms. Aim for at least 30 minutes of moderate exercise per day, but try to avoid vigorous exercise within a few hours of bedtime, as it may leave you feeling too energized to fall asleep.
Be kind to yourself: Remember that everyone's brain is different, and what works for one person may not work for another. Don't be afraid to experiment and find the routine that works best for you.

Creating a bedtime routine tailored to your needs as an entrepreneur with ADHD can help you get a better night's sleep and improve your overall productivity. By incorporating these hacks into your nightly routine, you'll be well on your way to a more restful and rejuvenating night's sleep. Sweet dreams!