Research digest — not medical advice. Full disclaimer · How we rate evidence
Overview
An alarm that tells you when to START getting ready for bed, not just when to wake up.
Why it works
Counteracts Revenge Bedtime Procrastination and time blindness — two of the most common ADHD sleep failure modes. Shares the same evidence base as the sleep-consistency interventions on the Sleep Hub: regular sleep/wake times are the single most impactful sleep behaviour.
Steps
- 1
Set an alarm for 1 hour before your target sleep time.
- 2
Label it "Stop Doing Things" — the literal name matters for the psychological break.
- 3
When it goes off, start the wind-down: lights down, screens off, teeth, bed.
Common Pitfalls
- Snoozing the bed alarm, which defeats the entire mechanism.
- Ignoring it because "just five more minutes" of whatever you are doing.
Recommended Tools
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Last updated: 2026-04-10
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Disclaimer
This is a research summary, not medical advice. Body Signals is an independent research digest — it summarises published research for informational purposes and is not a healthcare provider. ADHD management is highly individual — what works for one person may not work for another. These are tactical systems, not medical treatment. If you suspect untreated ADHD, speak with a physician or psychologist. ADHD commonly co-occurs with depression and anxiety; if you are in crisis, call or text 988 (Suicide & Crisis Lifeline, Canada and US), text HOME to 741741 (Crisis Text Line, US) or CONNECT to 686868 (Kids Help Phone, Canada).