The Connection Between Sleep & Behaviour in ADHD Children

If your child has ADHD, you already know how tricky daily routines can be - and sleep is often at the heart of it. Many parents notice that when sleep is poor, everything becomes more difficult: attention, emotional regulation, school, and even simple tasks like getting dressed or sitting at the table.

The connection between sleep and behaviour in children with ADHD is strong, but often overlooked. In-fact up to 70% of children with ADHD have ongoing sleep difficulties, and poor sleep can make symptoms much more intense.

As a Child Sleep Consultant, I see it all the time: when we improve a child's sleep, their daytime behaviour often becomes calmer, more focused, and more manageable - not because the ADHD disappears, but because their brain is finally getting the rest it needs.

Why Sleep Is Harder for Children with ADHD

ADHD isn't just about attention or hyperactivity - it's a neurodevelopmental condition that affects how the brain regulates everything, including sleep.

Here are some reasons children with ADHD may struggle more at bedtime:

• A Racing Brain: Their minds are often most active at night, making it hard to “switch off"

• Later Body Clocks: Many children with ADHD have a natural tendency to fall asleep later (delayed sleep phase)

• Sensory Sensitivity: Noise, light, temperature, or even the texture of bedding can feel overwhelming

• Co-occurring Anxiety: Worries and “what ifs” often ramp up in quiet bedtime hours

• Trouble With Transitions: Moving from high-energy daytime to calm, restful bedtime is a big jump

How Sleep Affects ADHD Symptoms

When a child doesn’t sleep well, especially over time - it impacts the same areas of the brain already affected by ADHD:

• Impulse Control

• Emotional Regulation

• Attention and Focus

• Memory and Learning

That means tired children with ADHD often look more hyper, more reactive, and more inattentive - not because they’ve gotten worse, but because their brain hasn’t had the recovery time it desperately needs.

Some common behaviour changes link to poor sleep:

• More frequent meltdowns or mood swings

• Increased defiance or resistance

• Trouble following instructions

• Feeling “wired” or overstimulated in the evening

• Difficulty staying on task - even for fun activities

If mornings or late afternoons feel especially difficult, try keeping a sleep diary for a week, you might see a clear connection.

How to Improve Sleep for Children with ADHD

The good news? Supporting better sleep doesn’t need to be rigid or harsh. In fact, gentle structure and sensory-friendly routines often work best for neurodivergent children. Here are some key strategies:

1. Create a Calm, Predictable Routine

   Children with ADHD benefit from routines that are clear, visual, and consistent. Use a chart or bedtime cards to show each step: bath, pyjamas, teeth, story, lights out.

2. Wind Down Earlier

   Start calming activities 60–90 minutes before bedtime. Avoid screens, bright lights, and loud games. Instead, try: drawing or colouring, puzzles or simple building, reading or audiobooks, gentle stretches or sensory play.

   
   

3. Support Sensory Needs

   Comfort is key. Consider: weight blankets (if tolerated), white or brown noise machines, blackout blinds, soft pyjamas and bedding, or calming scents like lavender (used cautiously).

4. Watch for the 'Second Wind'

   ADHD children often get hyper before bed - this can be sign of overtiredness. If your child is bouncing off the walls at 9pm, they may actually need an earlier bedtime, not later.

   
   

5. Support Emotional Safety

   Sleep anxiety is common. Offer reassurance without pressure: "I'll stay nearby while you relax." / "You don't have to sleep - just rest your body."

   
   

When to Get Help

You don’t have to handle it alone. It’s time to seek extra support if your child:

• Sleeps less than 8 hours regularly

• Has severe anxiety or meltdowns around bedtime

• Is noticeably more dysregulated after poor sleep

• Wakes frequently or takes more than an hour to settle

Sleep won’t “cure” ADHD and it shouldn’t have to. But improving sleep can make your child’s days easier, your routines smoother, and your home life calmer.

Every child with ADHD deserves a sleep plan that meets their needs - not a one-size-fits-all rulebook. With understanding, flexibility, and a little support, peaceful nights are possible. If your child with ADHD is struggling with sleep, you don’t have to do this alone. Book a FREE 15 Minute Discovery Call today and find out how I can help your family get the rest you all deserve.