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Information & advice
Sleep can be tricky for any family, but for parents of children and young people with ADHD, it can often feel even harder to manage. If you’ve been struggling with bedtime battles, restless nights or early mornings, you’re not alone.
This guide is here to help you understand why sleep can be difficult for children with ADHD and offer some practical advice to help everyone get a better night’s rest.
ADHD can impact the body’s natural “sleep-wake” cycle, and a key factor to this is the way ADHD affects the brain’s ability to regulate itself.
This can make it difficult to switch off and settle down, often leading to ‘delayed sleep onset’, where a child or young person feels tired, but their brain just won’t let them fall asleep.
Many children and young people with ADHD might also have co-existing conditions, such as anxiety or autism, which can add to their sleep struggles. For example, anxiety can cause worries that keeps them awake, while sensory sensitivities, often associated with autism, can make a bed feel uncomfortable or a small sound feel overwhelming.
Here are some common sleep challenges that children and young people with ADHD might experience:
It’s also important to be aware of other sleep disorders that are more common in children and young people with ADHD, such as sleep apnoea (where breathing stops and starts during sleep) and restless legs syndrome (an uncontrollable urge to move the legs). If you think your child may be experiencing this, it’s essential to seek professional medical advice.
There are many ways to support your child’s sleep, but the first step is to identify what might be disrupting their rest so you can provide the right kind of support. Finding the strategies that work best may take some time and trial and error, but small steps can make a big difference.
A predictable routine helps signal to the brain that it’s time to wind down. Children and young people with ADHD may benefit from a longer bedtime routine to give their minds a chance to calm – typically around 1 to 2 hours. This routine could include a bath, a quiet story, and some gentle stretching. The most important thing is that it stays the same every night.
The blue light from screens, like phones, tablets, and TVs, can reduce melatonin, the hormone that tells the body it’s time to sleep. To help your child’s brain prepare for sleep, try turning off all screens at least one hour before bedtime. You could also use a blue light filter on devices from early evening to limit exposure.
Teaching your child simple relaxation techniques can give them helpful tools to calm their racing mind. This could include deep breathing exercises (like “square breathing” or “balloon breathing”), listening to a guided mindfulness or meditation track, or using sensory tools like a fidget toy or a smooth stone to hold.
Our Young People’s Hub features a variety of relaxation activities that may be helpful – click here to explore.
Create a bedroom that’s a calming haven for sleep. Make sure the room is dark, quiet, and at a comfortable temperature. Blackout curtains, a white noise machine, or earplugs can help if noises are challenging. Weighted blankets may also be very comforting, as the gentle pressure can feel calming and reassuring. Always check safety guidelines before use, including your child’s age and physical abilities, as weighted blankets may not be suitable for every child.
Stick to a regular sleep schedule, even on weekends. This helps to regulate your child’s internal body clock. Try to wake them up and put them to bed around the same time each day.
If you’ve tried everything and sleep is still a struggle, it can be helpful to speak with a healthcare professional. They may recommend short-term sleep aids, but these should only be used under their guidance and advice.
You don’t have to face these challenges alone. Support is available across the UK, and a good first step is speaking with your GP or a paediatrician. They can check for any underlying medical issues and, if needed, refer you to a sleep clinic or specialist for further help.
At Kids, we have a dedicated Sleep service team who can help with guidance and tips and answer any questions you may have around sleep. Please note, this service is available in certain locations.
Sleep clinics are professionals who specialise in diagnosing and treating sleep disorders. They can offer in-depth evaluations and create a tailored plan for your child. You can find a local NHS clinic by using the search tool on The Sleep Apnoea Trust’s website.
ADHD UK offers a great range of parent networks, giving you the chance to connect with other parents who truly understand your journey.
Find out more about the EHCP process; requesting an EHC assessment, creating an EHC plan and disagreeing with a decision.
Enter your postcode on the GOV.UK website to find your local authority, then visit their SEN support section to learn more about the support available in your area.
