ADHD and Sleep: Why Bedtime Is Hard and What Helps
Practical routines and strategies for calmer nights
If your child has ADHD and bedtime feels like a nightly battle, you are not alone. Many parents describe evenings that seem to drag on endlessly, repeated requests for “one more drink”, sudden bursts of energy at 10 pm, difficulty settling, or waking multiple times during the night.
For many families, bedtime becomes one of the most exhausting parts of the day.
Sleep problems are very common in children with ADHD. Importantly, they are not a result of poor parenting, lack of discipline, or children “not trying hard enough”. Instead, they reflect how a child with ADHD experiences the world, including how their brain handles alertness, transitions, and winding down.
How Common Are Sleep Problems in Children with ADHD?
Sleep difficulties affect 25% to 50% of children with ADHD, far more often than in children without ADHD (Ogundele, 2018). Parents commonly report:
Struggling or refusing to go to bed
Taking a long time to fall asleep
Restless or light sleep
Night-time worries or anxiety around sleep
Frequent awakenings during the night
These difficulties can occur whether or not a child is on medication, and they may continue even when daytime ADHD symptoms seem well managed.
If this sounds familiar, it does not mean something is “missing” or “going wrong”. It means sleep needs extra support.
A Brain That Struggles to “Switch Off”
Many children with ADHD find it genuinely hard to slow their minds at night. The brain systems that help with calming down and settling are less efficient, especially after a full day of stimulation.
As a result, at bedtime:
The mind stays busy and alert
Thoughts jump quickly from one idea to another
The child feels physically tired but mentally wide awake
While other children gradually become sleepy as the evening goes on, children with ADHD may seem most alert just when the lights are supposed to go out. This can be frustrating for parents, and just as frustrating for the child, who often wants to sleep but cannot seem to make it happen.
When the Body Clock Runs Late
Some children with ADHD have a body clock that naturally runs later than expected.
This means:
They do not feel sleepy until quite late at night
Bedtime feels forced rather than natural
Waking up for school is especially difficult
This is not defiance, laziness, or “bad habits”. It is a biological mismatch between a child’s internal clock and early school schedules. Understanding this can help parents respond with support rather than frustration.
Why Bedtime Routines Are Especially Hard
Bedtime asks children to do exactly what ADHD makes difficult:
Stop something enjoyable
Move from one task to another
Follow several steps in order
Stay still and quiet
For a child with ADHD, moving from play to brushing teeth to getting into bed and lying quietly can feel overwhelming. Resistance, emotional outbursts, or avoidance are often signs of difficulty coping, not deliberate misbehaviour.
What Actually Helps
Focus on Predictability, Not Perfection
Children with ADHD benefit greatly from clear and consistent structure. A bedtime routine does not need to be perfect. It needs to be predictable.
For example:
Shower
Pyjamas
One calm activity (such as reading)
Lights off
Repeating the same steps in the same order every night helps the brain know what comes next. Visual schedules or picture charts often work better than repeated verbal reminders.
Start Winding Down Earlier Than You Think
For many children with ADHD, winding down needs to start earlier.
Begin calming activities 60–90 minutes before bedtime
Gradually reduce noise, movement, and stimulation
Choose quiet, low-demand activities
Think of bedtime as a gradual slowing down, not a switch that can be flipped at the last minute.
Create a Sleep-Friendly Environment
Small changes in the bedroom can make a big difference:
Dim lighting in the evening
Comfortable bedding
A cool, consistent room temperature
White noise for children sensitive to sound
These adjustments help signal the body and brain that it is time to rest.
Be Mindful with Screens
Screens are especially stimulating for children with ADHD because they are fast, engaging, and rewarding.
Helpful guidelines include:
Avoiding screens at least one hour before bedtime
Keeping devices out of the bedroom if possible
Replacing screens with calm, low-interest activities
This change can be challenging, but it is one of the most effective ways to improve sleep.
A Final Word for Parents
If your child with ADHD struggles with sleep, it is not because they are being difficult, and it is not because you are doing something wrong. Their brain simply finds bedtime harder than most.
With patience, consistency, and the right strategies, sleep can improve. Often, small and steady changes are more helpful than strict rules or quick fixes.
And remember: supporting your child’s sleep is not just about better nights, it is about helping them have better days too.
