How to Support Better Sleep in Your ADHD Teen: What Parents Can Do That Actually Helps

Why Is Sleep So Hard for ADHD Teens?

If your ADHD teen seems wired at night and exhausted by morning, you're not imagining it - sleep and ADHD are tightly linked.

Research shows that up to 70% of teens with ADHD struggle with sleep. Their brains are often delayed in melatonin release, and their nervous systems struggle to shift from alert to relaxed.

That means:

• It takes longer to fall asleep

• They wake more often

• They struggle to get up in the morning

• And the sleep they do get may not be restorative

Sleep problems aren’t just frustrating — they exacerbate ADHD symptoms like inattention, irritability, and emotional reactivity. It becomes a cycle: ADHD makes sleep harder, and lack of sleep makes ADHD harder to manage. So frustrating!

What Can Parents Actually Do?

Here’s what won’t help:

🔴 Lectures about how important sleep is

🔴 “Just go to bed earlier”

🔴 Taking their phone away with no other support

Instead, here are realistic, practical things you can try to support your teen's sleep, while protecting your relationship.

1. Start with a Conversation (Not a Command)

Teens respond better to collaboration than control. Try asking:

“What makes it hard to fall asleep for you?”“What helps you wind down?”“Would you be up for experimenting with one small change this week?”

Involving them builds ownership and buy-in - both essential for teens with ADHD.

2. Create a Predictable Wind-Down Window

Instead of saying “Go to bed at 10,” try establishing a wind-down window starting 30-60 minutes before sleep.

ADHD brains need help shifting states — from active to relaxed. Think dim lighting, lower stimulation, and quiet time.

Ideas for this window:

• Hot shower or bath

• Weighted blanket time

• Calm music or brown noise

• Reading or drawing (no screens)

• Melatonin (if advised by your GP)

  
  

Its often easier if you set a starting time for bed, rather than a bed time.

3. Shift the Focus from Sleep to Soothing

If they say “I can’t sleep,” validate that, and try something calming.

🧩 Help them learn how to relax their body and brain:

• Deep breathing apps like Breathe+

• Progressive muscle relaxation

• Colouring, journaling, or mindfulness audio

• Listening to an audiobook or podcast at low volume

You’re teaching their brain how to shift gears, that’s more productive (and less stressful) than sleep pressure.

4. Reduce Blue Light Without Power Struggles

Phones are tricky. Instead of just banning them, try:

• Switching to night mode or grayscale

• Setting an “unplug time” you agree on together

• Replacing scrolling with music, audiobooks, or a printed book nearby

Small compromises here can lead to success.

5. Check Basic Sleep Hygiene (Without Shame)

Make sure these basics are covered:

• Cool, dark room

• Consistent wake time (even on weekends)

• No caffeine after lunchtime

• Movement during the day

• Minimal sugar in the evenings

But don’t expect perfection. Small, sustainable shifts win over strict routines.

❤️ Final Thought

Sleep is one of the biggest leverage points for ADHD teens, but also one of the most emotional. By focusing on soothing over strictness, and connection over control, you help your teen learn how to listen to their body, regulate their energy, and feel safe enough to rest.

It won’t be perfect , but progress matters. One night at a time!