Sleep difficulties are extremely common for people with ADHD. Even when the body is physically still, the ADHD brain often remains highly active moving rapidly between thoughts, ideas and worries. This makes it much harder to slow down, switch off and fall asleep.

Research consistently shows that up to 70–80% of children and adults with ADHD experience ongoing sleep problems, compared to around 30% of the general population. These difficulties are not simply a by-product of poor sleep habits; they are closely linked to differences in brain regulation, circadian rhythm, emotional processing and arousal systems.

Common sleep-related difficulties associated with ADHD include:

Difficulty falling asleep (sleep-onset insomnia)

Difficulty staying asleep or frequent night waking

Delayed sleep phase (very late natural sleep times)

Difficulty waking in the morning

Daytime sleepiness and fatigue

Restless legs or frequent movement during sleep

Vivid dreams or nightmares

Sleep talking or sleep walking

For many individuals, these patterns are present from early childhood and persist into adolescence and adulthood.

Sleep plays a critical role in:

Emotional regulation

Attention and concentration

Memory consolidation and learning

Physical health and immune function

Mental health and resilience

During sleep, the brain processes and organises information from the day, strengthening learning and clearing unnecessary neural activity. For individuals with ADHD, insufficient or poor-quality sleep can significantly worsen attention, impulsivity, emotional regulation and anxiety.

Many individuals with ADHD particularly girls and high-achieving adults cope by masking and compensating during the day. While this may protect academic or work performance, it comes at a cost. Sleep is often the first area to break down, as the nervous system struggles to fully disengage after prolonged effort.

Persistent sleep deprivation increases the risk of burnout, anxiety and reduced functioning over time.

There is no single solution that works for everyone. The most effective approach is often a combination of small, personalised changes.

A consistent pre-bed routine helps signal to the brain that sleep is approaching. Ideally, this begins 45–60 minutes before bedtime and includes:

Washing, changing and preparing for the next day

Reducing stimulation (screens, energetic play, intense conversations)

Calm, repetitive activities such as reading, colouring or puzzles

Consistency matters more than perfection.

Many people with ADHD struggle to fall asleep due to worry or mental overactivity. Helpful tools include:

Talking through worries earlier in the evening

Writing worries or reminders in a notebook

Using visual tools such as worry boxes or worry dolls for children

Guided relaxation or body scans

The goal is not to eliminate thoughts, but to reduce their emotional intensity.

ADHD brains are prone to sudden urgency at bedtime (“I must remember this now”). Keeping a notepad, phone notes app, or voice recorder nearby can help offload these thoughts and reduce the urge to get out of bed.

Some people sleep best in complete darkness and silence; others need gentle sensory input. Experiment with:

Blackout curtains or soft night lights

White noise, brown noise or nature sounds

Calm audiobooks or familiar voices

Weighted blankets (if comfortable)

Comfortable, breathable bedding

The aim is to reduce unpredictable sensory input while providing a sense of safety.

Diet can influence sleep in subtle ways:

Helpful habits:

Eating regular meals during the day

Including protein and complex carbohydrates at dinner

Having a small bedtime snack if medication suppresses appetite

Foods some people find sleep-supportive:

Oats

Bananas

Yogurt or dairy alternatives

Eggs

Nuts and seeds

Tart cherry juice (naturally contains melatonin)

Caffeine: Caffeine affects people with ADHD differently. While some find it calming, others experience significant sleep disruption. Monitoring timing and individual response is key.

Some individuals report benefit from:

Lavender or calming essential oils

Warm baths or showers

Gentle stretching or yoga

Mindfulness or breathing exercises

Responses vary, and these should be viewed as supportive rather than curative.

Children with ADHD may need:

Clear, visual bedtime routines

Reassurance and predictability

Support transitioning from stimulating activities

Flexibility where anxiety is present

Sleep difficulties are not a parenting failure — they reflect neurodevelopmental differences.

Some children and adults may require medical support for sleep. In the UK, melatonin is a prescription‑only medication and is only available via a GP, paediatrician or specialist. It is commonly used to support sleep‑wake regulation, particularly for neurodivergent individuals.

Families should be aware that over‑the‑counter melatonin products, including gummies, are not licensed for sale in the UK. Products purchased online or previously available may vary significantly in dosage and quality and are no longer recommended.

Any use of melatonin or other sleep medication should always be discussed with a medical professional, particularly where ADHD medication is also prescribed.

If sleep difficulties persist despite behavioural strategies, a GP or specialist referral may be appropriate.