Why Do Children with ADHD struggle with sleep?

Sleep is one of the most critical functions for our overall health and well-being. Sleep is especially important for children and adolescents as their brains develop. However, many children with ADHD struggle with sleep, which can worsen symptoms of ADHD such as “hyperactivity, inattention, difficulty in concentrating, disruptive behaviors, and poor school performance” (Sonne et al., 2016).

Many children with ADHD have difficulty winding down at night, often feeling restless or mentally overstimulated at bedtime, or experience disruptions in their sleep, causing them to wake up throughout the night. Since lack of sleep can increase hyperactivity and inattention, children may struggle more with schoolwork, regulating emotions, and maintaining friendships. Sleep challenges in children with ADHD have a significant impact on the mental health and functionality of the whole family (Yürümez & Kılıç, 2016). Addressing sleep difficulties is not just about improving your child’s rest and well-being but is also about helping the entire family function more smoothly.

Ways to Promote Healthy Sleep

1. Maintain a consistent bedtime and wake-up time: Many studies have found that consistent bedtimes improve sleep. This can be more challenging for children with ADHD, as it is common for them to experience bedtime resistance (Sonne et al., 2016). In order for a sleep schedule to work, the time the child wakes up and goes to bed should be consistent, even on weekends. Keeping a consistent daily routine is a helpful tool to keep your child’s body on track.
2. Improve sleep hygiene: Improvements in sleep hygiene are highly effective in helping promote healthy sleep patterns. To help your child sleep better, try restricting screen time—especially before bed—as the blue light from devices can interfere with melatonin production. Avoiding caffeine in the afternoon and evening helps prevent restlessness. Exposing your child to natural light in the morning helps regulate their sleep cycle. Adjusting the amount and timing of your child’s exercise can also impact sleep. Finally, creating a calm, comfortable sleeping environment—such as eliminating screens, keeping the room cool, using blackout curtains, or adding a sound machine—can make it easier for your child to fall and stay asleep.
3. Consult a doctor if needed: While sleep problems are common with ADHD, they are not symptoms that should be ignored. Sleep deprivation is linked to childhood obesity, weakens the body’s defense mechanisms, and hinders children’s learning abilities (Three Health Risks…, 2023). If routine and sleep hygiene improvements do not improve your child’s sleep, it may be helpful to speak with your child’s pediatrician. They may refer you to a doctor specializing in sleep disorders to rule out any underlying or comorbid conditions that are interfering with your child’s sleep.