Which natural aids help with ADHD-related sleep issues?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Sleep problems related to ADHD require unique natural solutions. L-theanine is promising in sleep benefits without daytime dizziness. This amino acid from tea signals calm focus rather than sedative effects. Pairing it with structured programs or sensory deprivation creates great protocols. Always partner with healthcare providers to advance diagnosis and prescription protocols.
L-theanine Protocol
- 200mg taken 1 hour before bedtime
- Increases alpha brain waves for relaxed focus
- Doesn't cause morning grogginess
- Matcha tea provides natural dietary sources
Sensory Reduction
- Weighted blankets (12% body weight)
- White noise at 50 decibels frequency
- Blackout curtains for complete darkness
- Cool room temperature (65°F/18°C)
Structured Bedtime Routine
- Fixed 30-minute wind-down sequence
- Digital detox 90 minutes before sleep
- Same wake time daily including weekends
- Visual schedule for consistency
Magnesium glycinate helps with typical deficits found in ADHD. Supplement with 200mg per day as required with dinner for muscle relaxation and GABA help. Many ADHD persons diagnosed with ADHD are clinically magnesium deficient. This mineral also helps buffer and regulate dopamine pathways. Also consider taking a warm bath before bedtime for enhanced absorption and calming effects.
Keep track of melatonin using designated forms provided by the prescribing prescriber. The dosing range for children is 0.5 - 1mg, and for teens is 1-3mg. Only utilizes melatonin for short-term purposes, such as resetting the circadian rhythm. Never combine melatonin with stimulant medications without physician approval. Light therapy in the morning may provide a safer alternative for long-term self-regulation compared to relying on continuous melatonin use.
Consistent Monitoring is Important for implementation. Sleep - latency and alertness in the morning are important metrics to track over time. You need to use data from a sleep diary to make iterative adjustments every 2-3 weeks. Medication timing should be evaluated with a psychiatrist. It is best to take a natural remedy and incorporate behavioral therapy approaches to address sleep for people with ADHD comprehensively.
Read the full article: 10 Natural Sleep Aids That Work
