Sleep Strategies for Children with ADHD

For many children with ADHD, bedtime can be one of the most stressful parts of the day. As a parent, you might have noticed your child lying awake, thoughts racing through their mind, or seen them struggling to switch off even after a long day.

Over the past few years, I’ve noticed a significant rise in sleep difficulties among the children I work with, even when medication is not a factor. Parents frequently describe bedtime struggles, repeated night awakenings, and a pervasive sense of mental overactivity that prevents their child from falling asleep. Many children struggle to fall sleep unless a parent remains by their side, relying on their physical presence to help them drift off. These experiences have shown me that for many children with ADHD, sleep challenges are not just occasional disruptions but a persistent part of daily life, that simply isn’t sustainable for a child if they are to grow and maintain a healthy development.

Research in the field reinforces what we often see in practice: children with ADHD are disproportionately likely to suffer from poor sleep quality. A cross‑sectional study comparing sleep quality between children with ADHD and healthy controls found a dramatically increased risk of sleep impairment in those with ADHD. What’s more, another study tracking children with either anxiety disorders or ADHD over 18 months found that sleep issues tend to persist, even when nothing about medication or immediate stressors changes. This suggests that sleep difficulties for many of these children are not temporary (and not purely behavioural), but deeply embedded in how they regulate their emotions, and body rhythms.

The problem for parents is that too many of the conventional suggestions fail to help. Traditional advice such as, dimming lights, no screens, consistent bedtime routine etc… can all be helpful, but it’s often not enough for children whose minds won’t stop racing. What’s needed is a fresh look at what really helps children whose nervous systems and anxiety are constantly on high alert.

Creating a Bedroom That Works With Your Child’s Brain

Beyond routine, the bedroom itself can be transformed into your child's safe room. Some children respond to a subtle shift in lighting: using a small salt lamp or a dim, warm nightlight can reduce the stark contrast between evening and darkness, which can otherwise be jarring. Others benefit from soothing soundscapes, like rainfall or subtle instrumental music, that masks disruptive thoughts and helps the mind to settle.

Using Movement to Calm the Mind

One strategy that may feel counterintuitive is using short bursts of physical activity close to bedtime. However, if done thoughtfully, it can actually help release nervous energy. For example, one mother I worked with encouraged her son to do a five-minute ‘dance sequence’ in his room, jumping and spinning to a song of his choice. Afterward, he was calmer and more ready to follow a wind-down routine. Even brief, high-energy play can reduce the restlessness that keeps children awake, as long as it’s followed by a predictable calming routine.

Brain Dumps and Worry Journals

For children whose thoughts won’t switch off, writing or drawing before bed can act as a release. A father I spoke with asked his daughter to keep a small notebook by her bedside table. She spent ten minutes writing down every worry, fear, or idea that popped into her head. This ‘brain dump’ exercise helped her externalise anxious thoughts, so she felt less pressure to carry them to bed. Some children prefer drawing instead of writing, which works just as well. Don’t worry about the medium, what matters is creating a safe outlet for mental chatter.

Guiding Your Child Through Anxiety Without Power Struggles

Night time anxiety very often manifests as negotiation, stalling or repeated requests for reassurance. A creative approach is to turn this into a collaborative process rather than a battle. You might try a ‘sleep plan’, created together, where your child chooses their own calming activities leading up to bed or sets achievable goals for staying in bed. Visual countdowns or sand timers can help children see how much time they have before sleep, reducing uncertainty and helping them feel more in control.

Experiment and Observe: Every Child Is Different

What works for one child may not work for another. Researchers have emphasised that individualised approaches are always the most effective: families need to experiment with different strategies, observe the results, and refine them accordingly. The goal is not perfection, but progress; helping your child feel calmer, safer, and more capable of falling asleep – all without needing you next to him.

Final Thoughts…

As we start the new year, many parents will be hoping for calmer evenings, more rest, and fewer bedtime battles. When a child's sleep doesn’t improve, it’s very easy for parents to feel responsible, but these difficulties are rarely anyone’s fault.

Children with ADHD have brains that process stimulation differently to your typical child, and anxiety can make this challenge even greater. By approaching bedtime with a degree of creativity and patience, you are already providing a strong foundation for change. Over time, the right combination of movement, sensory cues, routines, and understanding of ADHD can help your child develop better sleep habits and wake up feeling more rested and energised for the day ahead. Wishing you and your family a happy new year!