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


Pen King

Pen King

ADHD Entrepreneur & Investor

Mar 14, 2025

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.

3. Optimize the Sleep Environment

  • Keep the bedroom cool, dark, and quiet (blackout curtains and white noise machines can help).
  • Use weighted blankets for a calming effect.
  • Consider aromatherapy with lavender or chamomile to promote relaxation.

4. Incorporate Movement During the Day

Regular physical activity helps regulate ADHD symptoms and makes it easier to fall asleep at night.

  • Encourage outdoor play, biking, or jumping on a trampoline.
  • Avoid intense exercise too close to bedtime, as it may be overstimulating.

5. Use Relaxation Techniques

  • Guided meditation or deep breathing exercises can help slow an overactive mind.
  • Encourage progressive muscle relaxation (tensing and relaxing muscles from head to toe).

6. Try Natural Sleep Aids (With a Doctor’s Approval)

  • Magnesium supplements may help with relaxation.
  • Melatonin can be useful but should be taken under medical guidance.
  • Herbal teas like chamomile or valerian root may support sleep.

How Parents Can Improve Their Sleep

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:

1. Prioritize Self-Care Before Bed

• 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.

2. Manage Stress and 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.

3. Set Healthy Boundaries Around Bedtime

• 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.

4. Get Help If You Need It

• 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.

Why Bonding Health Can Help You Feel Calmer

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.

Final Thoughts: Restful Nights Are Possible

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.

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