Sleep and ADHD—now there’s a tricky duo! 

If bedtime at your house feels more like a circus act than a peaceful wind-down, you’re not alone. Whether your little one is bouncing off the walls at 10 p.m. or your own brain refuses to power down, we’ve got you covered.

This week, we’re breaking the cycle of sleepless nights with ADHD-friendly tricks that actually work. From simple bedtime hacks to must-have sleep tools, we’re serving up everything you need to help your family wind down, recharge, and (finally!) get the rest you deserve.

💤 Ready to trade bedtime chaos for sweet dreams? Let’s make it happen! ✨

Breaking the Cycle: Simple Steps for Better Sleep Schedules 🛏️✨

If you’ve ever found yourself negotiating with a wide-eyed, hyperactive child at 10 p.m. 😵‍💫👦—or lying in bed, brain spinning like a hamster on a wheel—you’re far from abnormal.  ADHD brains aren’t exactly known for their love of winding down. 

But here’s the deal: Sleep is about more than just avoiding exhaustion😴. Studies have found that even mild sleep deprivation can increase impulsivity and emotional dysregulation in kids with ADHD. 

When we improve sleep, we’re also improving focus, mood, and the ability to handle frustration the next day!

And with a few ADHD-friendly tweaks, you can break the cycle 🔄 of sleepless nights and create a bedtime routine that actually works. 

Why Sleep Feels Like an Impossible Mission for ADHD Brains 🧠💤

Imagine trying to turn off a race car engine while it’s still speeding down the track🏎️. That’s what bedtime can feel like for someone with ADHD. The research is pretty clear: ADHD and sleep issues go hand-in-hand.

📊 Here’s what the data shows: (Psst..love science and want to learn more about what research says about sleep & ADHD? Check out the resources at the bottom of this newsletter!)

✅ A large-scale study found that 7.5% of people with ADHD had a formal sleep disorder, and nearly half (47.5%) were prescribed sleep medications—that’s way higher than the general population!

✅ Insomnia (29%) and delayed sleep phase syndrome (9%) are super common in kids with ADHD, making it tough for their bodies to naturally shift into sleep mode.

✅ A whopping 73% of children with ADHD experience mild to severe sleep issues—compared to just 20–30% of kids without ADHD.

😴 Why is sleep so tough for ADHD brains? ADHD is linked to lower dopamine levels (the brain’s “feel-good” chemical) and delayed melatonin production (the sleep hormone), making it harder to naturally wind down.

And the result? Frustrated kids, exhausted parents, and a morning routine that feels like herding caffeinated squirrels. 🐿️☕

🚨 Here’s the kicker: Research suggests a bidirectional relationship between ADHD and sleep disorders—meaning not only does ADHD make sleep harder, but poor sleep can make ADHD symptoms like impulsivity and emotional dysregulation even worse. EEK! 😱

But don’t worry—there’s hope! 

With a little structure and creativity, you can help your family build better sleep habits that don’t feel like an uphill battle. 

Here are a few tips to help: 

1. Build a Bedtime Routine That Sticks ⏰

ADHD brains thrive on structure (even if they resist it at first!). A consistent bedtime routine helps signal that it’s time to shift from go-go-go to slowww down.

Here’s how to make it work:

✅ Pick a bedtime and stick to it—yes, even on weekends. Consistency is everything!

✅ Set wind-down reminders—use alarms or smart speakers to announce “calm-down time” 30–60 minutes before bed. One fun way to do this is to have a specific song that you and your child have chosen ahead of time. Play this song each night when it’s time to wind down. This way, the song becomes their cue! 

✅ Make bedtime rewarding—for kids, try a fun chart like this one, extra story time, or a “cozy point” system to make winding down more fun.

💡 Pro Tip for Parents: Model the routine yourself! Kids are more likely to follow if they see you doing it, too.

2. Turn the Bedroom Into a Sleep Sanctuary 🌙

Let’s be real—ADHD brains get distracted by everything. If the bedroom feels chaotic, sleep will be chaotic. Creating a calm, cozy environment can make a huge difference.

Try these simple changes:

🌑 Dim the lights—use blackout curtains or soft nightlights with warm tones. (We love these nightlights in our home!)

🛏️ Declutter the room—fewer distractions = fewer reasons to stay awake.

🌿 Incorporate calming scents—lavender or chamomile or other essential oils can help signal to the brain that it’s time to chill. My absolutely favorite essential oil for bedtime is this Parasympathetic blend from Vibrant Blue Oils. 

✨ Bonus Tip: Let your child help design their sleep space with cozy blankets, fairy lights, or a weighted stuffed animal—it makes bedtime feel like a reward instead of a rule.

3. Limit Screen Time (Without a Fight) 📱❌

We all know screens and sleep don’t mix—but telling a kid (or yourself) to just “turn it off” isn’t exactly realistic. ADHD brains love stimulation, and screens provide an endless supply.

Here’s how to ease off the screen time before bed:

🚫 Set a family-wide “device bedtime.” Everyone powers down 30–60 minutes before bed—no exceptions! If you’re using our suggestion of playing a specific song to cue everyone it’s time to wind down, this could be part of the routine! 

📚 Offer a trade-off. Swap out screens for something fun, like reading a book, doodling, or listening to a calming podcast.

🕶️ Use blue light filters. 

Did you know that blue light actually delays melatonin release, which can make it more difficult to fall asleep? 🤯

That’s why even just 30 minutes of screen-free time before bed can make falling asleep easier!

If screens must be used, switch on night mode or invest in blue-light-blocking glasses.

💡 Parent Tip: If your kid resists, remind them that screens actually trick their brain into staying awake—so less screen time = an easier time falling asleep!

4. Teach Relaxation Techniques (that aren’t boring!) 🧘‍♀️

Telling an ADHD brain to “just relax” is like telling a toddler to “just sit still.” But the right techniques can help settle the nervous system without feeling like a chore.

Here’s what actually works:

💨 Deep breathing—breathe in for 4 counts, hold for 4, exhale for 4. Simple, but effective!

💪 Progressive muscle relaxation—tense and release each muscle group, starting from the toes. It gives the brain something to do while calming down.

📝 Journaling—for older kids (or parents!), journaling can clear the mental clutter and help the body relax. I love this One-Minute Gratitude Journal because it’s quick each day but also helps me focus my mind on positivity. 

✨ Parent Tip: Make it fun! Use guided meditations designed for kids or play soft, soothing music during relaxation time.

5. Snack Smart Before Bed 🍌🥛

Did you know that some foods help with sleep, while others keep ADHD brains wired? Bananas and nuts, for example, contain tryptophan. Tryptophan is a precursor in the biosynthesis of melatonin, a hormone that regulates sleep-wake cycles. So eating bananas as a bedtime snack can help the body to wind down naturally! On the other hand, if your kid is still bouncing off the walls at bedtime, a late-night sugar bomb might be to blame.

Best bedtime snacks:

🍌 A banana with peanut butter (hello, natural melatonin!)

🥛 A warm glass of dairy-free milk

🌿 Herbal tea like chamomile or peppermint

💡 Parent Tip: Keep the sugary treats out of sight after dinner to avoid bedtime snack battles.

6. Tame the Hyperfocus Monster 🎯

If your child suddenly has to build an entire LEGO city at 10:30 p.m. (or you get the urgent need to reorganize the pantry at midnight), that’s the infamous ADHD hyperfocus kicking in.

How to shift out of hyperfocus mode:

⏳ Set firm cut-off times—use a timer to remind your child (or yourself!) to pause and wrap up.

🛏️ End with a calming ritual—a short bedtime story, snuggling under a weighted blanket, or soft music helps signal “game over.”

🔄 Promise a continuation—if your child refuses to stop an activity, reassure them they can pick up where they left off in the morning.

✨ Parent Tip: Give yourself a bedtime, too. The dishes can wait—YOUR brain needs sleep just as much as your child’s does!

Celebrate Progress, Not Perfection 🎉

Some nights, your routine will be chef’s kiss—smooth, peaceful, and meltdown-free. Other nights, it might feel like an Olympic-level struggle. That’s okay! The goal isn’t perfection—it’s progress.

Every small win—whether it’s one extra night of decent sleep or getting your child into bed without an argument—is a step in the right direction. Over time, those little changes add up to big improvements. 

Sweet dreams to you and your little one!💤

The "5-5-5 Grounding Trick" – A One-Minute Calm-Down Hack ⏳🧘‍♀️

Sometimes it can seem like the ADHD brain is running a million tabs at once—and someone just opened five more? 🤯 Whether it’s a bedtime battle, a homework meltdown, or a mid-day emotional storm, this quick and easy grounding trick can bring you (and your child!) back to center fast.

How to Do It (No Prep, No Fuss!) 🛑👇

👀 Name 5 things you can SEE – Look around and call them out: “Lamp, book, stuffed animal, window, blue socks.”

🤲 Name 5 things you can TOUCH – Feel different textures: “The softness of my blanket, the cool surface of a table, the warmth of my hands.”

💨 Take 5 deep breaths – Inhale for 4 counts, hold for 4, and exhale for 4. (Ahhh, sweet relief!)

Why It Works 🎯✨

This simple trick pulls attention away from swirling thoughts and redirects it to the present moment—calming overstimulation, lowering stress, and making it way easier to settle down. It’s like hitting the “reset” button on a frazzled brain.

💡 Parent Power Tip: Make it a bedtime ritual! 🌙 Practice it with your child before bed to help their brain shift from hyperdrive to wind-down mode—or use it yourself when the day’s chaos is still buzzing in your mind.

Would you like more quick mindfulness exercises like this one? Reply to this email and let us know! 🧠✨

Sleepy Time Helpers: Tools to Support Restful Nights

Building better sleep habits is easier with the right tools. 🛠️

Here are a few tried-and-true resources to help ADHD families get the rest they need:

1. Weighted Blankets (like this one!) 🛌

Weighted blankets aren’t just cozy—they’re backed by science! Deep pressure stimulation (DPS) has been shown to lower cortisol levels and help the body transition into a relaxed state. 

If your child struggles to settle at night, this simple tool might make a big difference. These can provide calming sensory input, helping kids and adults feel grounded and secure at bedtime. Choose a blanket that’s 10–12% of your body weight for optimal comfort.

2. White Noise Machines 🎶

Block out distractions and create a soothing environment with white noise or nature sounds. 

(Did you see last week’s newsletter where I shared about my favorite white noise machine? Check it out here!)

3. Bedtime Stories for ADHD Minds 📚

Try audio stories specifically designed to help busy brains relax, like Calm’s Sleep Stories or the Moshi app for kids. 

Bonus: They can make bedtime a bonding moment!

4. Blue Light Blocking Glasses 🕶️

To help reduce exposure to blue lights at night (which will suppress production of Melatonin), wear Blue Blocking Glasses if working on a screen or a digital device is required. We love Swannies. Check out their options here. 

💡 Pro Tip: Make these tools part of your family’s nightly routine to create consistency and comfort. Small changes like these can make a big difference in breaking the cycle of sleepless nights.

Got a favorite tool for bedtime success? Share it with the community by replying to this email and letting us know! 🌙✨

How We Tamed Bedtime Chaos – A Story from Jenna, Mom of Two

“Bedtime used to be the most stressful part of our day. My son, Ethan, who’s 8 and has ADHD, would resist every step of the routine, from brushing his teeth to getting into bed. I felt like we were stuck in a never-ending battle—and by the time he was finally asleep, I’d be too drained to even think straight.

Then, I created a wind-down routine. We started small. I set a timer for 15 minutes before bed and told Ethan it was ‘calm time.’ We’d dim the lights, put on a calming playlist, and he could either color or cuddle up with his weighted blanket while I read aloud.

At first, it felt like a long shot, but within a week, I noticed a change. He started looking forward to bedtime because it felt less like a chore and more like special time for us. Now, we’ve got our little system down, and bedtime takes half the time it used to.

I still have tough nights, but this routine has been a game changer for both of us. To other parents: Don’t give up! Even small changes can make a big difference.”

💡 Share Your Story! Do you have a win, tip, or experience to inspire others in our community? We’d love to hear from you! Send us your stories, and you might be featured in an upcoming issue.

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Miller, Brian, MD, PhD, MPH. Longitudinal Study of Sleep and ADHD Symptoms. psychiatrictimes.com August 1, 2022. https://www.psychiatrictimes.com/view/longitudinal-study-of-sleep-and-adhd-symptoms

Danielle Pacheco, Alex Dimitriu. ADHD & Sleep Problems: How are They Related? Updated April 30, 2024. https://www.sleepfoundation.org/mental-health/adhd-and-sleep

Sciberras E, Hiscock H, Cortese S, Becker SP, Fernando JW, Mulraney M. Variation in sleep profiles in children with ADHD and associated clinical characteristics. J Child Psychol Psychiatry. 2023 Oct;64(10):1462-1469. doi: 10.1111/jcpp.13835. Epub 2023 Jun 4. PMID: 37272196; PMCID: PMC10952554.

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Sung V, Hiscock H, Sciberras E, Efron D. Sleep Problems in Children With Attention-Deficit/Hyperactivity Disorder: Prevalence and the Effect on the Child and Family. Arch Pediatr Adolesc Med. 2008;162(4):336–342. doi:10.1001/archpedi.162.4.336