Sleep responds to the whole day, not only the hour before bed. What the recent evidence says about morning light, wake time, daytime movement, and napping, and what to make of it when sleep stays difficult.

Sleep hygiene is not a stricter set of rules to follow. It is a way of giving the body a recognisable shape to the day. This post explains what sleep hygiene is doing underneath, what the recent evidence says about timing, light, and environment, and what to do when the standard advice has not been enough.

For most adults with ADHD, sleep difficulty is not a side-issue to be solved by better habits. The peer-reviewed evidence increasingly frames it as a core feature of the condition, often driven by a delayed circadian rhythm. This piece walks through what the research actually shows and why that shift in framing matters.