ADHD and Insomnia: How to Help Your Child (and Yourself) Sleep Better

Sleep can feel like an uphill battle when ADHD and insomnia come into play. Many children with ADHD struggle to fall asleep, stay asleep, or wake up feeling rested, leading to increased hyperactivity, emotional dysregulation, and anxiety. Meanwhile, parents—exhausted from managing ADHD-related challenges—often find their own sleep disrupted due to stress and an unpredictable bedtime routine.

But sleep is essential. It affects mood regulation, focus, and emotional resilience for both parents and children. Without adequate sleep, ADHD symptoms can become more severe, leading to increased impulsivity, difficulty managing emotions, and heightened anxiety. Fortunately, there are science-backed strategies to help both you and your child get the rest you need.

In this journal, we’ll explore the connection between ADHD and insomnia, provide actionable strategies for improving sleep, and discuss how Bonding Health can help calm both parents and children through emotional regulation techniques.

Why Do Kids with ADHD Struggle to Sleep

Children with ADHD are more prone to sleep disturbances due to several physiological and neurological factors:

1. Dysregulated Dopamine and Melatonin Levels

• ADHD is closely linked to dopamine, the neurotransmitter responsible for motivation and focus. When dopamine levels fluctuate, it can be difficult for the brain to transition into a restful state.
• Many children with ADHD also produce melatonin (the sleep hormone) later in the evening than neurotypical children, making it harder for them to feel naturally sleepy at bedtime.

2. Hyperactivity and Restlessness

• Even if a child appears physically exhausted, their brain might still be racing. ADHD brains are often “wired but tired,” meaning the body is fatigued, but the mind remains overactive.

3. Poor Sleep Hygiene and Sensory Sensitivities

• Children with ADHD may be extra sensitive to noise, light, or even fabric textures, making it difficult to create a relaxing sleep environment.
• Inconsistent routines, late-night screen exposure, or stimulating activities before bed can also disrupt their ability to wind down.

4. Anxiety and Overthinking

• Many ADHD children experience anxiety, which can lead to excessive worrying at night, making it even harder to fall asleep.

Why ADHD Parents Also Struggle with Sleep

It’s not just children with ADHD who suffer from insomnia—parents of ADHD children often experience disrupted sleep as well. Reasons include:

• High stress levels: Constantly managing a child’s ADHD symptoms, school challenges, and emotional outbursts can be mentally and physically exhausting.
• Irregular sleep patterns: Many parents stay up late to get personal time and then struggle to wake up early with their child.
• Hypervigilance: Some parents remain on edge, anticipating nighttime wake-ups or potential struggles in the morning.
• Emotional exhaustion: Burnout from ADHD parenting can cause anxiety, racing thoughts, and difficulty shutting down at night.

Without proper sleep, parents may feel more irritable, less patient, and emotionally depleted, making it even harder to support their child effectively.

Proven Strategies to Help Your Child Sleep Better

1. Create a Consistent, Calming Routine

Structure and predictability are essential for ADHD brains. A calming nighttime routine helps signal the brain that it’s time to wind down. Try incorporating:

• A consistent bedtime (even on weekends).
• A wind-down period (dim lights, soft music, and deep breathing exercises).
• A bath or warm shower lowers body temperature and signals sleep readiness.
• Bedtime stories or quiet reading should replace screen time.

2. Limit Stimulants and Screens Before Bed

• Avoid caffeine (found in soda, chocolate, and some medications) at least four hours before bedtime.
• Reduce blue light exposure from phones, tablets, and TVs at least an hour before bed.
• If screen use is unavoidable, use blue light filters or night mode settings.