The ADHD Sleep Struggle: What Worked for Our Family

Sleep has always been a challenge in our household, but it became challenging after our son was born. My husband, Chris, began struggling to fall and stay asleep, and over time, the issue worsened.

I noticed a direct correlation between his stress and his sleep: the more stress he carried, the less rest he got. When Chris joined the Army, things reached a breaking point. His phone never stopped ringing, work followed him home, and he had no real time to decompress. That’s when something surprising started happening: he began sleepwalking.

At first, it was harmless: walking into another room, mumbling a few words. But then he began doing things like trying to get dressed for work in the middle of the night or standing outside for 20 minutes before heading back to bed. Thankfully, our home security cameras alerted me when he left the room, giving me peace of mind.

As our children grew, they too developed sleep struggles, though in different ways. Jay couldn’t stay asleep, while Harper often woke up from nightmares. These restless nights made their ADHD symptoms more intense while also adding more crankiness, more emotional meltdowns, and more resistance to anything that resembled cooperation.

As a natural problem-solver, I dove into research to figure out what could help. What I learned is that ADHD-related sleep challenges are extremely common. Insomnia, restless leg syndrome (RLS), bruxism (teeth grinding), circadian rhythm disruptions, and even irregular breathing can all affect sleep quality. And let’s be honest, those infamous “7 p.m. zoomies” don’t exactly make bedtime easy either.

After years of trial and error, here are the top strategies that helped my ADHD family finally get some truly restorative sleep.

9 Ways to Help Your ADHD Family Sleep Better

1. Get a sleep study . Professional testing can uncover sleep apnea, insomnia, or other conditions that may require medical support like a CPAP machine or sleep medication.

2. Reset your circadian rhythm.

• Stick to consistent bedtimes and wake-up times (yes, even weekends).

• Limit screens 1–2 hours before bed.

• Open the blinds first thing in the morning.

• Limit harsh lighting after sunset.

• Use smart bulbs with red-light settings in the evening to encourage natural melatonin production.

3. Use supplements wisely.

• Helpful options: magnesium glycinate, vitamin D3 + K2, and natural remedies like Sleep Calm by Boiron.

• Note: Melatonin may help adults, but it is not recommended for children, as it may have negative effects, such as delaying puberty.

  
  

4. Create a “closing routine.”

Each night, we:

• Tidy the kitchen.

• Have the kids take their belongings upstairs.

• Shower and brush teeth.

• Officially “close” the main living space at 9 p.m.

  
  

This eliminates late-night snacking, last-minute chores, and unnecessary stress before bedtime.

5. Avoid eating right before bed. Going to sleep on a full stomach can lead to indigestion, bloating, and restless sleep. Aim for your last meal at least 2–3 hours before bed.

6. Invest in blackout curtains. They block outside light much better than blinds, helping regulate circadian rhythm and supporting deeper rest.

7. Prioritize protein and healthy fats at dinner. Balancing your blood sugar in the evening prevents insulin spikes that can interfere with restful sleep.

8. Take medications earlier in the day. Stimulant ADHD medications can disrupt sleep if taken too late, so work with your provider on the best timing.

9. Try a weighted blanket. The gentle pressure can reduce restlessness and promote deeper, calming sleep.

Final Thoughts

Improving sleep in an ADHD household takes patience, trial and error, and consistency, but it is possible. Once we started implementing these strategies, the difference was noticeable: fewer meltdowns, calmer mornings, and more energy for everyone.

If your family struggles with sleep, start small, pick one or two strategies from this list, and see how your nights (and days) improve.

Have you tried any of these sleep tips in your ADHD family? Share your experiences in the comments below. I’d love to hear what’s worked for you! And if you found this helpful, consider subscribing to my blog for more ADHD family tips, stories, and solutions.

Disclaimer

I am not a medical professional. This article is for informational purposes only and is based on personal experience and research. Always consult with a qualified healthcare provider before making changes to your sleep routine, supplements, or medications.