ADHD Children and Sleep

ADHD Children and Sleep – Many parents of children with ADHD know the bedtime struggle all too well — the tossing, turning, and late-night bursts of energy when everyone else is ready for rest. For children with ADHD, falling asleep can be a real challenge, and that lack of restorative rest can affect everything from their focus to their mood the next day.

Sleep is like a child’s internal battery — it needs to be fully charged for learning, play, and emotional balance. When sleep is disrupted, children may find it harder to concentrate, manage frustration, or stay calm. Research shows that up to 70% of children with ADHD experience some form of sleep problem, such as difficulty falling asleep, restless nights, or early waking (ScienceDirect, 2022).

What’s encouraging is that improving sleep can also help reduce ADHD symptoms. In other words, helping a child rest better may naturally support their ability to self-regulate, focus, and feel more emotionally steady.

Why ADHD and Sleep Are So Closely Linked

Scientists are still uncovering exactly why ADHD and sleep issues so often overlap. Some studies suggest that the same parts of the brain involved in attention and impulse control also influence our sleep cycles (National Institutes of Health, 2023).

Other research indicates that children with ADHD may produce lower levels of melatonin — the hormone that helps regulate sleep — or have delayed circadian rhythms, meaning their bodies naturally want to fall asleep later (Sleep Foundation, 2024).

Certain ADHD medications can also influence sleep patterns, especially when taken later in the day. This doesn’t mean medication should be avoided — rather, it’s another reminder that supporting healthy sleep habits is an important part of the overall care plan.

When Sleep Loss Mimics ADHD

Interestingly, a lack of sleep in otherwise healthy children can sometimes look like ADHD. Studies have shown that sleep deprivation can lead to restlessness, poor focus, and emotional ups and downs (Frontiers in Sleep, 2023).

If your child shows these patterns, it’s worth taking a gentle look at bedtime routines, screens, and stress levels before assuming it’s purely behavioural. Just one hour less sleep a night can make a remarkable difference to a child’s emotional and mental balance.

How Mindfulness and Meditation Can Help

Mindfulness and meditation are increasingly recognised as powerful tools for children with ADHD — not as replacements for therapy or medication, but as practical, calming skills that support the whole child.

A 2023 review found that mindfulness-based practices can help children with ADHD reduce hyperactivity, improve attention, and experience better emotional regulation (Sage Journals, 2021).

These practices teach children to slow down, notice how they feel, and breathe through difficult moments. For bedtime, mindfulness can quiet the “busy brain” that so many children with ADHD describe.

Simple mindfulness or meditation before bed — such as body awareness, gentle breathing, or guided visualisations — can:

• help children unwind and fall asleep more easily

• reduce bedtime anxiety and restlessness

• support deeper, more restorative sleep

Over time, this doesn’t just help with bedtime — it strengthens self-regulation skills that carry into the next day. Children become more aware of when they’re overstimulated and can use their breath or grounding to settle themselves.

Better sleep for all

Supporting a child with ADHD can be wonderfully rewarding, but it can also be tiring — especially when sleep is disrupted. Mindfulness isn’t just for children; parents and carers benefit, too. When you model calm breathing and patience, your child’s nervous system takes cues from yours.

Remember, you don’t have to fix everything overnight. Small steps — consistent bedtime, calmer evenings, mindful moments — can make a big difference in the long term.