The Sleep Reset: Fix Your Night and Supercharge Your Morning
Read time 5 mins
I’m Dr Ed Rainbow, and I work with ADHD individuals, supporting them with issues such as stress, anxiety, depression and burnout. I am a passionate believer in the impact of lifestyle changes on mental health, whether that's exercise, sleep or nutrition.
The ADHD Sleep Struggle
Let’s be honest: most of us aren’t getting the sleep we need. And it’s not just about feeling tired. Poor sleep messes with our hormones, stress levels, emotional regulation, memory, immune system... you name it! As someone who’s been through his own mental health struggles, I know firsthand how tempting it is to trade sleep for one more scroll, one more episode, one more late-night snack. However, if we want to function, feel good, and build real momentum in our lives, sleep has to come first.Let’s break down how to fix your night - and why that makes your mornings infinitely better.
The Brain Hormones Behind Bedtime
Your body’s internal clock (the circadian rhythm) relies on signals like light, temperature, and routine to know when it’s time to sleep. But here’s the problem: screen time, especially in the hour before bed, completely confuses it.Blue light from your phone mimics early morning sunlight. It literally tells your brain: ‘it’s time to be alert!’ Meanwhile, you’re lying in bed doomscrolling, activating your stress and reward systems, and sending the exact opposite signals of what your body needs.
Pro tip:
Ban Screens from the Bedroom. Use it for sleep (and sex) only. Your nervous system will thank you.
Sleep Hygiene – Not Just a Buzzword
‘Sleep hygiene’ isn’t just fluffy self-care talk. It’s about creating a consistent routine that winds your brain and body down. If you struggle with bursts of energy at night (and many of us do!), try doing something gently creative instead of overstimulating yourself. Choose something soothing like drawing, journalling, or gentle stretching.
Avoid:
• Watching dramatic or emotional content
• Eating three hours before bed (especially carbs)
• Alcohol and nicotine
Let’s break that down:
• Alcohol may feel like a temporary solution to lower your anxiety, but it disrupts REM sleep later in the night. Leave at least 2 hours after the last drink you have before bed.
• Nicotine is a stimulant. It increases heart rate and tricks your brain into wanting more. This may create a dependency loop that wrecks your sleep quality.
Build in some Pre-Bed Chill Time
Unwinding is a skill in itself, and luckily, you can train it! Try this:
• Take a hot bath or shower. The rise and then fall in body temperature helps signal to your system that it’s time to sleep.
• Practice breathing techniques. Try square breathing:
-inhale for four
-hold for four
-exhale for four
-hold for four
Do this for five minutes. This tells your nervous system it’s safe to relax and let go.
Pro Tip:
For extra snooze points, learn to stack these habits. Do a short stretch, followed by a warm shower, then breathing exercises in bed. Over time, this builds a wind-down ritual that your brain starts to associate with rest.
Eight is the Magic Number
Most adults need eight hours of sleep, but in reality, the average is six to seven hours. Things like stress, tech, and the 'grindset’ culture have taken the place of quality rest.
This presents a problem for your wellbeing, because the last one to two hours of sleep are super important: this is where your brain heals, reorganises, and stores long-term memories. Skipping these means your brain misses out on deep restoration.
During REM sleep (the most restorative part of the cycle), your brain becomes a memory-making, emotion-processing powerhouse. Alcohol and stress can block your access to REM, leaving you groggy and unfocused even if you have managed to grab those precious eight hours.
Supercharge Your Morning in Just Five Minutes
Waking up right sets the tone for your whole day. Here's how to support your body and brain’s natural rhythms: 1 Get outside within five minutes of waking up.
As soon as natural light hits receptors in your eyes, your body clock is synced and your alertness is boosted. Cloudy day? No excuse – it'll still have an impact. Just do it!
2 Move your body.
Don’t panic, you don’t need to run a 5k. Try stretching, walking, or a mini kitchen disco to your favourite tune. Any movement will tell your system that it's time to power up.
3 Do one thing that feels good and healthy.
Hydrate, journal, make a delicious (and protein-rich!) breakfast. This will help to reinforce your sense of control and care for yourself.
Conclusion
Good sleep shouldn't be regarded as a luxury - it’s the foundation for mental clarity, emotional balance, and long-term wellbeing. Start with your nights: cut screen time, calm your nervous system, and give your body the full eight hours it craves. Then, when morning comes, wake up like you mean it - light, movement, and a dash of self-kindness.Because when your nights are grounded, your mornings can truly soar.
About the Author
Dr Ed Rainbow is a GP with lived experience of mental health struggles. He’s passionate about helping others find simple, science-backed ways to heal, grow, and thrive. Read more about Dr Ed’s work at MensMindGP. You can also book a free discovery call.
How to Fall Asleep with ADHD
Read time 6 mins
