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.
Children with ADHD are more prone to sleep disturbances due to several physiological and neurological factors:
It’s not just children with ADHD who suffer from insomnia—parents of ADHD children often experience disrupted sleep as well. Reasons include:
Without proper sleep, parents may feel more irritable, less patient, and emotionally depleted, making it even harder to support their child effectively.
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:
Regular physical activity helps regulate ADHD symptoms and makes it easier to fall asleep at night.
Helping your child sleep better is a huge step, but your own sleep matters just as much. Here are some ways to ensure you get better rest:
• Set a wind-down ritual for yourself—just like you do for your child.
• Engage in journaling, meditation, or light stretching before bed.
• Avoid doomscrolling on social media, as it can spike anxiety.
• Try cognitive reappraisal, a technique that reframes stressful thoughts into more positive perspectives.
• Use Bonding Health’s Qiks, which offer quick emotional regulation exercises to help shift your mood before bed.
• Create screen-free zones in your bedroom.
• If nighttime worries keep you awake, set a specific “worry time” earlier in the day to process thoughts and stressors.
• Sleep deprivation makes everything harder. Don’t hesitate to ask a partner, family member, or trusted friend for support when needed.
• Consider joining Bonding Health’s ADHD Parenting Circles for peer support.
The Bonding Health app is designed to help ADHD parents regulate their emotions, manage stress, and improve their overall well-being. Here’s how it can support you:
• Quick Emotional Regulation Tools (Qiks): If you’re feeling overwhelmed, anxious, or exhausted, Qiks offer fast, science-backed exercises to help you reset your mood.
• Guided Reflection and Journaling: Writing down thoughts before bed can help declutter your mind and reduce nighttime anxiety.
• Community Support: Connecting with other ADHD parents through the Bonding Health Slack Community can provide comfort and reassurance.
• Behavioral Strategies for Your Child: Bonding Health offers practical ADHD parenting techniques to make bedtime easier, reducing your stress in the process.
When you feel calmer, your child will, too. Emotional regulation is contagious—by managing your own stress and sleep patterns, you’re setting the foundation for your child to develop healthier sleep habits.
ADHD and insomnia may seem like an inseparable duo, but with the right strategies, both you and your child can get the sleep you need. Establishing consistent bedtime routines, optimizing the sleep environment, and using relaxation techniques can make a world of difference.
And remember—you don’t have to do this alone. Bonding Health is here to support you, offering tools to help calm your mind, regulate your emotions, and create a more peaceful home.
Start small. Even just one or two changes can have a big impact on sleep quality for both you and your child. Better sleep means better moods, more patience, and ultimately, a happier, healthier family.
Want help managing emotional overload?
Try our Emotional Regulation Quiz and get tailored tips.