ADHD and Sleep: Why Won’t My Child Fall Asleep?

If you're a parent or caregiver of a child with ADHD and bedtime feels like a daily struggle, please know you're not alone. Sleep is often one of the most sensitive topics for families — especially within the neurodivergent community.

Sleep is essential for emotional regulation, learning and healthy behaviour. But when a child lives with ADHD, disrupted nights often become the norm. The good news? Understanding what’s behind these sleep challenges can open the door to gentler, more respectful and realistic solutions — tailored to your child’s unique needs.

WHAT DOES ADHD HAVE TO DO WITH SLEEP?

Studies show that between 50% and 70% of children with ADHD struggle with sleep in some form (Owens et al., 2005). That might look like:

Resistance at bedtime
Taking a long time to fall asleep
Waking up several times during the night
Restless or very light sleep
Feeling tired or drowsy during the day

According to research published in the Journal of the American Academy of Child & Adolescent Psychiatry, these difficulties are significantly more common in children with ADHD than in their neurotypical peers.

And here’s something really important: it’s not your child’s fault — and it’s not yours either. A brain with ADHD simply works differently, and that includes how it approaches rest and sleep.

WHY IS FALLING ASLEEP SO HARD?

There’s no single answer — and none of it has to do with laziness, lack of discipline or “bad habits”. The relationship between ADHD and sleep is influenced by several biological and neurological factors, such as:

A delayed body clock

Many children with ADHD have what’s known as an evening chronotype — their bodies naturally produce melatonin (the sleep hormone) later in the evening than most. A study in Sleep Medicine Reviews (2013) confirmed a significant delay in melatonin release among children with ADHD, which can make it harder to fall asleep at the expected time.

A mind that never stops

Even when the body is exhausted, the mind often keeps racing. Your child may be thinking about the day, worrying, or hyperfocused on a topic of interest. This mental hyperactivity makes it harder to slow down and transition into sleep.

Medication that may interfere

Some medications used to treat ADHD — like methylphenidate — can impact sleep if taken later in the day. A systematic review in the Journal of Clinical Psychiatry (2016) found that, for some children, stimulant medication may reduce total sleep time and increase the time it takes to fall asleep.

THE SLEEP-ADHD CYCLE: THE LESS THEY SLEEP, THE MORE WIRED THEY FEEL

Here’s the tricky bit: poor sleep isn’t just a symptom of ADHD — it can actually worsen it. Research published in the Journal of Child Psychology and Psychiatry (2009) showed that sleep deprivation in children can lead to impulsivity, difficulty concentrating, and increased irritability — symptoms that mirror ADHD itself.

In other words, ADHD can disrupt sleep, and disrupted sleep can intensify ADHD symptoms. It’s a cycle that can feel hard to break — but it’s not impossible. With empathy, knowledge and the right support, change is entirely possible.

SIMPLE, NURTURING STRATEGIES — BACKED BY SCIENCE AND GUIDED BY CARE

Thankfully, there are simple, science-backed strategies that can improve sleep for children with ADHD. Here are a few to start with:

A predictable bedtime routine — just the way your child needs it
While all children benefit from routine, those with ADHD often need it even more. Predictable steps at bedtime help the brain and body understand that it’s time to wind down, creating a sense of safety and structure.
Studies have shown that children with regular bedtime routines fall asleep faster, sleep more soundly, and wake less during the night (Sleep Health, 2015). This is especially true for children with ADHD, as repetition and predictability act as “anchors” for the nervous system — encouraging self-regulation.
In fact, a consistent bedtime routine has been linked to better emotional and behavioural outcomes throughout childhood (Journal of Developmental & Behavioural Paediatrics, 2019).

Gentle tip: Try creating a simple, soothing bedtime ritual — a warm bath, brushing teeth, quiet story time, calming music, and lights dimmed low. The key is consistency, even on weekends. This helps the body learn when it’s time to rest, even on the most energetic days.
Less stimulation, more calm
As bedtime nears, the brain and body need time to slow down. Loud noises, active play, bright lights and screens can all interfere with this natural process — especially in children with ADHD, whose nervous systems tend to be more sensitive.
Blue light from screens has been shown to suppress melatonin production, making it harder to fall asleep. And for children with ADHD, this effect can be even more pronounced — with screen use in the evening linked to increased hyperactivity and impulsivity the next day (Journal of Attention Disorders, 2020).

Gentle tip: About an hour before bed, begin a “wind-down routine” — turn off screens, lower the lights, and offer calm, quiet activities such as puzzles, colouring, storytelling or simple connection time with a loved one. These small changes make a big difference.
Helping the mind slow down
That “can’t stop thinking” feeling? Children with ADHD often experience it intensely — especially at night. It can make bedtime feel impossible, no matter how tired they are.
Thankfully, research shows that relaxation techniques and mindfulness practices can help children slow their thoughts and ease into sleep (Journal of Child and Family Studies, 2018). And the good news? These don’t have to be complicated.

Gentle tip: Explore what works for your child. Try:
- 4-4-8 breathing (inhale 4s, hold 4s, exhale 8s)
- A “thought jar” or “worry box” — where they draw or write what’s on their mind and tuck it away for tomorrow
- Guided meditation stories for children (many free options available online in English)
These tools help children take a step back from their thoughts, without needing to fix everything before sleep.
A sensory-friendly sleep space
Children with ADHD are often more sensitive to environmental inputs — light, sound, temperature or even fabric textures. What feels fine to us may be too much for their nervous system, especially at bedtime.
Research from the American Journal of Occupational Therapy (2014) found that sensory adjustments — like weighted blankets, white noise, amber lighting and gentle aromatherapy — significantly improved sleep quality in children with ADHD and autism.
Gentle tip: Try observing your child’s responses to their sleep environment. You might experiment with:
- Soft, warm lighting or blackout curtains
- Gentle white noise
- Calming scents (like lavender — always check for safety)
- Comfortable, label-free pyjamas
- Weighted blankets (only when recommended by a qualified professional)
These subtle adjustments can have a big impact — especially when they’re tailored to your child’s preferences.
Medication adjustments and multidisciplinary support

If your child is taking medication for ADHD and their sleep has worsened, it’s worth discussing with your prescribing doctor. Sometimes, simply adjusting the timing can make all the difference.

A meta-analysis in the Journal of the American Academy of Child & Adolescent Psychiatry (2016) found that stimulant medications may delay sleep onset in some children — but with close monitoring and support, the side effects can often be managed effectively.

Gentle tip: Sleep support doesn’t have to come from one person. A multidisciplinary approach — involving your GP, paediatrician, psychologist, occupational therapist or sleep consultant — can help create a tailored plan that truly supports your child and your family.

A GENTLE INVITATION TO PERSONALISED CARE

There’s no one-size-fits-all solution. Every child with ADHD is wonderfully unique — with their own rhythms, sensitivities and ways of experiencing the world. What works for one may not work for another. But that doesn’t mean you’re lost — it simply means the journey needs care, patience and support.

Sleep isn’t just a biological need. It’s also a space for connection, emotional safety and deep restoration. And even with the challenges that come with ADHD, peaceful, consistent nights are absolutely possible.

NEED SUPPORT WITH YOUR CHILD’S SLEEP?

If you feel like you’ve tried everything and bedtime is still a struggle, please know you don’t have to do this on your own. Sleep can become lighter, calmer and more predictable — especially when guided by someone who understands the challenges of neurodivergent families.

✨ We can help you build a sleep routine that respects your child’s unique way of being — with strategies rooted in science, and guided by warmth, empathy and connection.

Let’s turn bedtime into a moment of care, comfort and calm — one night at a time.

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