What are common challenges with sleep tools?

Trouble falling asleep Racing thoughts at bedtime Waking up during the night Difficulty waking up in the morning

What can I try to help with sleep tools?

Keep the same bedtime and wake time every day, even on weekends. Your brain's internal clock (circadian rhythm) works best with consistency — varying by more than an hour makes falling asleep harder. Put screens away 30 minutes before bed and do something calm instead — reading a physical book, drawing, listening to an audiobook or calm music. Blue light from screens suppresses melatonin, the hormone that signals your brain it is time to sleep. If racing thoughts keep you awake, do a "brain dump" before bed: write down everything on your mind (worries, to-dos, random thoughts) on paper. Getting it OUT of your head tells your brain it does not need to keep rehearsing it. Make your room as dark and cool as possible. Use blackout curtains if needed, and keep the temperature around 16-18 degrees Celsius. Your brain needs darkness to produce melatonin and coolness to initiate sleep. If you have a delayed sleep pattern (cannot fall asleep until very late, cannot wake up in the morning), talk to a doctor — this is common in ADHD and may need specific support.

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Brain Tools18 of 19

Sleep Tools

1 min read

Good sleep is essential for brain function, and there are tools to help with sleep challenges.

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