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Cartoon: a person pours a tangled storm of thoughts out of their head into a notebook on the nightstand, where the scribbles become neat lines
sleep4 min

ADHD and Racing Thoughts at Night: The Protocol for a Brain That Won't Shut Off

It's 1am, you're exhausted, and your brain has 40 tabs open. Here's how to tell a racing mind from a shifted clock — and the exact wind-down sequence to run tonight.

Cartoon: a person lies awake under a giant wall clock while their small orange internal clock, hours behind, drags the hands backward
sleep5 min

Why Your ADHD Brain Won't Sleep Until 3am: The Circadian Mechanism

Not a discipline problem: in ADHD adults with sleep-onset insomnia, melatonin arrives ~1.5 hours late. Your clock is set wrong. Here's how to move it.

Cartoon: a bedside lamp erupts into a giant sunrise flooding the bedroom with orange light as a person wakes up happily
tools3 min

Best Sunrise Alarm Clocks for ADHD (Tested on an Actual ADHD Brain)

Sound alarms fail ADHD brains because auditory startle isn't circadian arousal. Dawn light is. Four picks — including the no-app option and the $12 alternative.

Cartoon: a person plants a determined foot on the giant glowing first step of a staircase — a warm bed — with trophies and rockets on the steps above
sleep9 min

Fix Your Sleep First: The ADHD Order of Operations

Two-thirds of ADHD adults report insomnia symptoms, and every other fix fails on top of them. Why sleep is step one — and why the usual advice fails your brain.