Feb 6, 2025
You don’t need a whole new routine to start feeling better.
When it comes to emotional regulation, trauma recovery, ADHD, or anxiety—the small, consistent habits you weave into your existing day are often the most powerful.
For years, I hated nights. As soon as I lay down, my mind would turn on like it was racing the clock. I’d check my phone, scroll until my eyes blurred, then wake up groggy and anxious—again.
No one told me my habits were keeping me in a loop I didn’t know I was in.
What helped me break it? Sleep hygiene—not in the fluffy wellness way, but in the “rewire your nervous system” way.
Why Sleep Hygiene Matters (Especially if You Have ADHD, Trauma, or Anxiety):
✓ Your brain needs signals to power down – Without consistent cues, it stays alert (even if you’re exhausted).
✓ You can’t ‘force’ sleep – But you can create the right conditions for it.
✓ Structure brings safety – And safety brings rest.
Try This 3-Step Sleep Hygiene Reset:
1. Set a wind-down window.
At least 30 minutes before bed, switch off the overstimulation. That means:
No screens in your face
No caffeine
No doom-scrolling
Swap it for low light, soft music, or just lying on the floor breathing.
2. Build a sensory cue.
Pick one small ritual you only do before sleep. Example:
A specific playlist
Brushing your teeth with the lights dimmed
Reading 1 page of a calm book
Your brain starts to associate this with “safe to rest.”
3. Let your thoughts land somewhere.
Use a notebook, voice memo, or Elara chat to unload your brain.
What went well today?
What’s on your mind that can wait until tomorrow?
Freeing up your mental RAM helps you sleep without looping.
This isn’t about perfect sleep. It’s about giving your body and brain a chance.
You won’t get it right every night. But even a few small shifts can add up to something gentler, more sustainable.
Want more tools for those 3am spirals?
Elara’s here 24/7 for those "I can’t switch off" moments. You can also grab the free DBT Pocket Book on our site—it’s full of grounding skills, including sleep support.