ADHD and Sleep: Breaking the Bedtime Battle Cycle
When a child has ADHD, bedtime can feel like stopping a fast-moving train. Brains stay “switched on,” body clocks drift later, and switching tasks is hard. The result? Long settle times, late nights, and rough mornings. The good news is that small, consistent changes—timing, routines, environment, and language—can cut settle time and restore calmer nights for everyone.
Why ADHD and sleep often clash
Task switching is tough: “Stop game, start teeth, now sleep” is a big cognitive jump.
Busy minds & big feelings: Worry or excitement can surge when the lights go out.
Feedback loop: Less sleep → poorer attention/emotion regulation → harder evenings.
Our goal isn’t perfection. It’s predictable, good-enough nights most of the week.
Four pillars of better sleep
Consistent timing: Bed and wake within about an hour daily (weekends included).
Wind-down routine: 20–45 minutes of low stimulation—same simple sequence nightly.
Sleep-friendly room: Dark, cool, quiet, and comfortable.
Co-regulation: Your calm tone and predictable script help your child’s nervous system settle.
Build a bedtime routine that sticks
45–60 minutes before lights out
Two gentle warnings at ~15 and 5 minutes. Use a visual timer.
Transition tasks: Light snack, shower/bath, teeth, PJs.
Wind-down choices: Colouring, Lego, audiobook, breathing app, quiet reading.
Screens: Aim for no active screens in the last 60–90 minutes. If that’s not realistic yet, dim brightness, use night mode, and shift stimulating content earlier.
Bedtime script: “Book, cuddle, lights, music.” Keep the order identical each night.
Settle supports: White noise, favourite plush, consistent good-night phrase. Weighted blankets can be soothing for some children; ensure your child can move freely and check with your GP if unsure.
Daytime habits that protect night sleep
Movement: Exercise boosts sleep drive and mood regulation.
Food & drink: Keep caffeine modest; avoid energy drinks; limit big sugary hits late afternoon.
Naps: If needed, keep brief (20–30 mins) and before 3 pm.
Language that lowers resistance
Children with ADHD resist when they feel controlled. Offer choice within structure:
“First… then… First teeth, then book.”
“Blue PJs or green?”
“When the timer rings, we save and pause.”
Common roadblocks (and fixes)
The 9 pm “second wind”:
Bring the whole evening forward by 10–15 minutes every few nights.
Add longer wind-down, dim lights, quiet activities.
“I can’t sleep” worries:
“Worry journal” before routine; write it down and park it.
Brief, consistent reassurance: “Your job is to rest; sleep will come.”
Bedtime battles:
Hold the boundary kindly; avoid arguing.
Praise the strategy (“Nice job starting when the timer beeped.”).
Keep consequences brief and teachable.
Early rising:
True blackout, white noise, no morning screens.
Shift bedtime slightly later once settle is smooth.
Medication, melatonin and professional support
Some stimulant medications can delay sleep onset for a subset of children; others improve daytime regulation so nights are calmer. Discuss timing and formulation with your GP or paediatrician. Melatonin may help sleep onset for some children—seek medical advice about suitability and dosing.
Fading parental presence (gradual retreat)
If your child needs you beside them to fall asleep, step back gradually over 1–2 weeks: sit on the bed → chair by the bed → chair halfway to door → chair at the door → brief check-ins. Keep the script identical, reduce talk, and praise effort.
Sleep environment checklist
Dark (blockout), cool (18–20°C if possible), quiet (consider white noise), comfy bedding, minimal visual clutter, and a visible clock or timer.
When to seek extra help
Loud snoring, gasping, frequent night wakings, persistent insomnia, or severe daytime sleepiness warrant a medical review. A tailored plan with a psychologist can make a big difference.
Book an ADHD Assessment
If bedtime is a nightly battle and you suspect ADHD, an assessment can clarify what’s going on and guide a calmer plan for nights and mornings.
Book an ADHD Assessment: Comprehensive testing with clear, practical recommendations for home and school. Clinics in Niddrie, Melton, Werribee and telehealth Australia-wide.
Call 0422 651 697 or email katherine@gaytonpsychology.com.