Why Sleep Matters So Much for Children with ADHD

When most people think of ADHD, they picture restlessness, racing thoughts, or trouble paying attention in class. But there’s another piece of the puzzle that often gets overlooked: sleep.

For many children with ADHD, sleep is anything but restful. They may toss and turn, resist bedtime, wake during the night, or struggle to get going in the morning. In fact, research suggests that up to 70–75% of children with ADHD experience sleep difficulties. I would like to flip that on it's head for a moment - sleep can worsen or even create an ADHD-like behaviour in children. Yes, it's that big of a deal.

So, how are ADHD and sleep connected? And, more importantly, what can we do to help?

The Sleep–ADHD Connection

ADHD and sleep difficulties often appear together, but it’s not always clear which comes first. What we do know is that the relationship goes both ways:

• Children with ADHD are more likely to have disrupted sleep.

• Poor sleep then makes ADHD symptoms worse—things like inattention, impulsivity, and emotional regulation.

  
  

In other words, it can become a frustrating cycle for both the child and their family.

Body Clocks and Bedtime Battles

Many children with ADHD have what’s called an evening chronotype—their natural body clock runs later than average. This makes it harder for them to wind down in the evenings and fall asleep early. When they’re forced into early bedtimes or wake-ups, it can feel like fighting against their biology.

On top of that, sensory sensitivities, bedtime resistance, and anxiety can all add extra hurdles when it comes to switching off at night.

Why Poor Sleep Makes ADHD Harder

Sleep plays a vital role in focus, learning, and emotional regulation. For children who already find these areas tricky, a lack of quality sleep can intensify the challenge.

As I mentioned above, ADHD symptoms can arise because of lack of sleep. That is a crucial and perhaps controvertial thing to say, but for many children and adults, their ADHD symptoms go away when they have good sleep, nutrition and activities they enjoy. This is a discussion for another time, but it's worth thinking about, even if it just helps to signify how important sleep is.

Here are the facts:

• Attention and memory take a hit when children don’t get enough sleep.

• Emotional ups and downs are harder to manage after a restless night.

• Sleep deprivation can even mimic or exaggerate ADHD symptoms in children who don’t have the condition.

For children with ADHD, this can mean the difference between a calm, manageable day and one filled with frustration, distraction, or meltdowns. No good for anyone's stress levels!

The Impact on Families

It’s not just the child who feels the effects. Parents often find their own sleep disrupted too, leading to stress, exhaustion, and tension at home. A tired household can become a cranky household, so improving sleep can benefit everyone under the same roof. While we're on the topic - how is your sleep mum and dad? Should the whole family get a sleep detox? Read on!

Practical Ways to Support Better Sleep

There are many small, everyday strategies that can make a big difference. While every child is different, families often find success with the following:

1. Create a Consistent Routine

Children (and adults) with ADHD thrive on predictability. A regular bedtime and wake-up time—even on weekends—helps regulate the body clock. Building in calming pre-bedtime rituals, like reading a favourite book, stretching, or listening to quiet music, also helps signal that it’s time to wind down.

2. Limit Screen Time in the Evenings

Tablets, phones, and TVs emit blue light, which can delay the release of melatonin (the sleep hormone). Get those screens OUT of the bedroom and switch them off at least an hour before bedtime. You can do this right now - set up a charging dock area in the kitchen/lounge room for everyone's devices. Adults don't need a device in their room, and children especially don't. But wait, it's my alarm clock! That's ok, go buy one from Kmart, they're cheap. Or use your smartwatch - it has an alarm feature, but you can't scroll your socials or the news - you're welcome ;)

3. Keep the Bedroom Calm and Comfortable

A sleep-friendly environment makes a world of difference. That means:

• A cool room (around 18°C works well for most people)

• Darkness (blackout curtains or a sleep mask if needed)

• Quiet (white noise or a fan can help mask disruptive sounds)

• A comfortable bed with favourite blankets or soft toys

4. Encourage Daytime Movement

Research shows that children with ADHD who get regular physical activity often sleep better and show fewer internalising symptoms like anxiety or low mood. It doesn’t have to be structured sport—bike rides, trampolining, or a kickabout in the garden all count.

5. Watch Out for Evening Snacks

Caffeine, sugary treats, or heavy meals close to bedtime can all make it harder to settle. A light snack like a banana, yoghurt, or warm milk can be more soothing.

6. Experiment with Soothing Tools

Some children respond well to calming aids like weighted blankets (always used safely), lavender pillow sprays, or soft night-lights. It’s about finding what feels comforting rather than stimulating.

7. Investigate Stresses

Problems with sleep don't start at nighttime - they are related to everything that has happened that day. Insomnia conditions are strongly related to anxiousness. Perhaps it's time to gently explore any sources of stress or worry in your child (or yourself) that make themselves most known at the quiet time in bed, when all the thoughts finally have your undivided attention. For this, a registered therapist, journalling, talking about it, or meditation could be helpful.

Small Changes, Big Differences

It’s worth remembering that even small improvements in sleep can have an outsized impact. A child who gets an extra 30 minutes of quality rest may find it easier to concentrate in class, stay calmer with friends, or cope with transitions throughout the day.

And while ADHD can make sleep challenges more common, it doesn’t mean they’re impossible to overcome. With patience, consistency, and a bit of experimentation, families can find what works best for their child.

Takeaway for Parents

• You’re not alone: Most children with ADHD struggle with sleep at some point.

• Sleep and ADHD feed into each other: Better sleep can help ease symptoms, and calmer symptoms support better sleep. Remember, some ADHD symptoms are resolved with better sleep!

• Focus on routines and environment first: Consistency, screens off, and a soothing bedtime setting are the foundations.

• Look after yourself too: Supporting your child’s sleep will also protect your own. Be a role model for good sleep!

Sleep may not be the first thing that comes to mind when thinking about ADHD, but it should be high on the list. By paying attention to how your child sleeps—and making gentle, practical changes—you can improve not just their nights, but their days too.