Winning The Sleep Game With Andrée Kenny

If you’ve ever stared at the ceiling at 3am, feeling like your brain won’t switch off, you’re not alone. Sleep can be especially tricky for those of us with ADHD or dyslexia, since our minds are constantly buzzing with ideas.

In the latest episode of the podcast (you’ll find the player above), I had a chat with the wonderful Andrée Kenny about why sleep is so crucial for neurodivergent adults. We covered everything from proper bedtime habits to mindfulness techniques that calm racing thoughts. If you’ve been longing for a deeper, more refreshing night’s rest, this episode is for you.

Why Sleep Matters For Neurodiversity

Sleep is vital for everyone, but it often feels extra complicated when our brains work differently. ADHD can lead to restless energy that makes it hard to settle down, while dyslexia can bring anxiety at night if we’ve spent the day trying to focus on text-heavy tasks. The good news is that we know more than ever about how to create a healthier bedtime routine.

According to Andrée, the quality of our sleep can affect how our minds process information. A lack of good rest may make it harder to concentrate, solve problems, and handle our emotions. If you’re already navigating ADHD or dyslexia, losing precious hours of shut-eye can make ordinary challenges feel overwhelming the following day.

“One of the biggest challenges with ADHD is that our brains can feel like they’re racing at bedtime,” Andrée said, highlighting the importance of adopting mindful routines before we doze off.

Even adjusting a few small things, like switching off devices earlier, can make a major difference. We don’t need to turn life upside down or magically become ‘perfect sleepers.’ We can start with small improvements and celebrate every win along the way.

Simple Ways to Boost Your Sleep Hygiene

Sleep hygiene means setting the stage for a restful night. It’s about having a calm, consistent routine that tells your body it’s time to slow down. If you’re living with ADHD or dyslexia, it can be especially helpful to keep your bedtime routine predictable and soothing.

• Pick a bedtime: Going to bed and waking up around the same times can train your body to relax when it needs to.
• Turn off bright screens: Dim or switch off your phone, tablet, or computer at least 30 minutes before bed to reduce stimulating light.
• A calming environment: Make your bedroom a no-clutter zone if you can. Lower the lights, keep it cool, and limit noise.

Life sometimes throws a curveball, and you might miss your bedtime or stay up too late watching Netflix. That’s alright. The idea is to aim for consistency most of the time so your brain knows when to rest and when to wake.

Mindful Movement and Nutrition

Physical movement can do wonders for a busy mind. If you don’t have time for a full workout, even a short walk in the afternoon can help burn off some extra energy. The more your body moves during the day, the more ready it is to power down at night.

Nutrition is another big factor. We touched on how certain vitamins, supplements, and balanced meals may help regulate your energy levels and keep you from feeling wired when you’d rather be winding down. Consider developing a simple meal plan that includes proteins, healthy fats, and fruits or veg. That mix often keeps energy steady without the sugar highs and crashes.

By pairing light exercise with a consistent diet, you give your brain the best chance for smoother days and restful nights. Don’t worry if you skip a day or indulge in fun foods. It’s about overall patterns and supporting your body where you can.

Strategies for Sleep Disruptions

No one’s sleep habits are perfect. There may still be nights when you’re staring at the ceiling or mornings when you can’t drag yourself out of bed. For those times, it helps to have a toolkit of coping strategies.

• Mindfulness Breathing: Try inhaling for four counts and exhaling for four counts. Repeat and focus on each breath.
• Keep a Notebook by Your Bed: If racing thoughts attack, scribble them down. Sometimes we just need an outlet so we can let them go.
• Explore Possible Conditions: Conditions like sleep apnoea or restless leg syndrome are more common in neurodivergent individuals, so it’s good to chat with a professional if you suspect something more is going on.

If you notice a real pattern of ongoing insomnia, seek help. An experienced doctor or therapist can offer support and possibly rule out other issues. You don’t have to push through alone.

Takeaways

• Sleep is vital, and neurodivergent adults often face extra hurdles when bedtime arrives.
• ADHD and dyslexia can make unwinding at night harder, but small changes can help.
• A consistent bedtime routine teaches your body when to rest.
• Mindful movement and balanced nutrition can improve overall sleep quality.
• Track any lingering sleep problems and consult a professional if they persist.

All these steps are easier said than done, but remember you don’t have to tackle them all at once. Every improvement counts.

For more tools, tips, and insights, hear our entire conversation in the podcast episode above. You’ll learn even more about practical approaches to sleep hygiene—plus plenty of real stories from two people who’ve been there.

Until next time, take care of yourself and remember: a restful night sets you up for a more focused day. If you want to find out more about Andrée Kenny and her work with ADHD & Dyslexia, visit andreekenny.com. Also, don’t forget to drop by truthaboutdyslexia.com for more resources, or join our Facebook community at facebook.com/groups/adultdyslexia.

Listen to the full episode now and explore how better sleep can transform your life—one night at a time.