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The Sleep Foundation - Children and Sleep

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The Sleep Foundation - Children and Sleep

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An introduction to the importance of sleep in children and how to help them sleep better.

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Sleep is an essential building block for your child’s mental and physical health. But if you’re finding it impossible to help your toddler sleep, you’re not alone.

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A decent night's sleep will help children to learn more effectively and make them less susceptible to minor ailments,

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The Teen Sleep Hub - advice on how to sleep better

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The Teen Sleep Hub - advice on how to sleep better

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Looking for advice on how to sleep better? Tweak your routine and understand the science behind your sleep patterns.

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The Sleep Charity - Sleep Diary for Children and Teens

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The Sleep Charity - Sleep Diary for Children and Teens

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A sleep diary can be helpful in establishing if there's any pattern with your children's sleep issue. For instance, it might identify if there's difficulty going to sleep on a Sunday night because of anxiety about school.

As a parent it can give you something proactive to do especially if you think your child has a sleep issue and there are no available appointments or support. It can be a good way of recording data and having information to hand should you need to present to a GP or health professional.

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Sleep Diary For Kids - The Sleep Charity

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A sleep diary can be helpful in establishing if there's any pattern with your children's sleep issue.

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Young Minds - Advice for Common Sleep Problems

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Young Minds - Advice for Common Sleep Problems

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We all have problems with sleeping, waking, or having bad dreams sometimes. If sleep issues are affecting you, we have information and advice that can help.

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Guide Menu for Sleep problems

Guide contents (jump to section)

There is a close connection between sleep and your mental health. If you're having difficulty sleeping, this can make coping with daily life hard, and if you're struggling with your mental health, you may find you can't sleep.

Lots of people struggle with sleep problems, but there are things you can do to help improve your sleep and reduce restless nights.

Causes of sleep problems

If you're having problems with sleeping, you're not alone. Most of us have trouble with getting enough sleep at some point. There are many reasons why you might not be able to sleep, and the things that affect our sleep are different for everyone. Below are some possible causes of sleep problems.

You may find yourself waking up in the night, or having difficulty getting to sleep in the first place, because you're feeling anxious or stressed about something. You might have difficult feelings about something that's happening now, something from the past, or worries about the future.

This could include being stressed or worried about:

friendships or bullying

school work and exams

problems at home

divorce, separation or other changes in your family

changes in routine such as a new school or moving house

money or work

You may also be anxious or worried about being alone, being in the dark, or about something bad happening during the night. You might feel you want someone there with you as you drop off to sleep or if you wake in the night.

Not having a set routine and set time for when you go to bed can cause sleep problems. You may find it difficult to manage your sleep routine around your daily life commitments, for example if you have carer responsibilities, if you're a shift worker or if you work at night.

If you like to stay up late watching TV, gaming or scrolling through your phone and talking with friends, this may also alter your sleep patterns. The light from screens can keep you awake for longer and make it harder to fall asleep.

The environment where you sleep is also important for getting a good night's sleep. If you sleep somewhere uncomfortable or noisy, for example, this may disturb your sleep or keep you awake.

Taking certain medications, or coming off medications, can lead to a lack of sleep. For information about the effects of specific medications, take a look at our medication advice guides and glossary.

If you're struggling with your mental health, this can cause difficulties with sleeping. For example:

Anxiety can cause worries that keep you awake or perhaps cause panic attacks at night.

Depression can make you sleep more or less than you need.

Current or past trauma can cause nightmares or night terrors. You may also feel unsafe in the dark.

Psychosis can make sleep difficult - you may hear voices or see things that scare you.

Mania may give you feelings of energy meaning you don't feel tired.

A lack of sleep can also make it more difficult to cope with the symptoms of a mental health problem. Being sleep deprived, for example, can make it more difficult to go about your daily routine or deal with difficult emotions. You might:

feel more anxious or stressed during the day

feel lonely or isolated because you don't have the energy to see people

struggle to concentrate in school or at work

feel more irritable

be more affected by other mental health problems such as depression or mania

How much sleep do I need?

Everyone needs different amounts of sleep, but the NHS recommends an average of:

7 to 9 hours for adults

9 to 13 hours for children

If you find that you always feel tired through the day, you are probably not getting enough sleep and should think about how you can improve your sleeping habits.

Tips and support

There are lots of things you can try to help improve your sleep, but remember, different things work for different people. You should only try tips and suggestions that you feel comfortable with and try not to put too much pressure on yourself to try these.

Take a look at some of our tips below, including suggestions from our bloggers and Activists.

Having regular sleeping habits may help you if you are experiencing lack of sleep. Try going to bed and waking up at the same time every day, or you might find it helps to only go to bed when you really feel tired.

Having a wind-down routine can also help. Try doing something calming before bed or as you go to sleep to help you to relax. This could include breathing exercises, grounding techniques, journaling such as writing down your worries, or listening to calming music or sounds.

Do something relaxing before you go to sleep, that doesn't involve your phone.

Rather than looking at a phone until you're tired, relax by reading a book, writing a journal entry or listening to music.

You may not have much control over where you sleep, but there are small changes you can make to improve your sleeping area. Think about the noise, the temperature, the light and the bedding.

Put a soft blanket on top of your mattress as this can help you relax. You could try and wrap yourself up in the duvet as this can help with sensory issues.

Using screens in the evening can negatively affect your sleep. Try to avoid using your phone or laptop before bed. You can also adjust your device settings to change the brightness, add a night filter or set it to do not disturb mode.

If like me you're on your phone right up until you sleep, it's a good idea to download a blue light filter.

Our Activists and other young people share their experience of dealing with sleep problems.

Take a look at some of their tips:

Real stories about sleep problems

Sleep disorders and treatments

If your sleep problems continue for a long time, the things you try at home are not helping, or if you are worried about an emotional or physical problem, you should speak to a GP. It may be that you have a sleep disorder that you need treatment for. Severe sleep problems can also be a sign of a mental health condition, such as depression or attention deficit hyperactivity disorder (ADHD).

Below are some examples of sleep disorders.

Insomnia is difficulty getting to sleep or staying asleep for enough time to feel refreshed in the morning. It can usually get better by changing your sleeping habits and routines, but if your sleep problems persist, you can see a GP who will help you find the cause of your sleep problems and provide the right treatment.

Take a look at our blogger's experience of taking zopiclone when they had difficulty getting to sleep.

What it's like to take zopiclone for extreme emotional distress

Dreams help us process what is going on in our lives, including any fears and worries. These may manifest themselves as nightmares and are usually nothing to worry about. It helps to talk about bad dreams (or even draw them) to identify what may be causing them. Causes of nightmares could be as simple as something scary you saw in a film to more serious things such as bullying or abuse.

Bedwetting is common and nothing to be ashamed of, but can be upsetting and cause sleep deprivation if it wakes you up in the night. This might have a physical cause or be linked to worries and anxiety. Talk to your GP who can advise you about getting help.

This is when your breathing stops and starts while you sleep. It needs to be treated as it can lead to more serious problems. Treatments for sleep apnoea include lifestyle changes such as losing weight, giving up smoking, drinking less alcohol. You may also be referred to a sleep clinic where they could suggest other types of treatment such as a gum shield or a machine to help with regular breathing through the night.

Treatments for more severe sleep problems might include counselling and therapy, medication or referral to a sleep clinic. For tips and advice on how to speak to your GP, take a look at our guide.

Don't be scared to reach out. Insomnia is heavy and overwhelming. Not sleeping can affect your everyday life, even simple tasks. Wanting help, whether it's therapy, medication, or anything else, is perfectly okay.

Where to get further help

If something is keeping you up at night, even if you're not sure what it is, here are some services that can support you.

Whether you love the page or think something is missing, we appreciate your feedback. It all helps us to support more young people with their mental health.

Please be aware that this form isn't a mental health support service. If you are in crisis right now and want to talk to someone urgently, find out who to contact on our urgent help page.

At YoungMinds we take your privacy seriously. If you'd like to read more about how we keep the information we collect safe, take a look at our privacy policy.

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If you're having difficulty getting enough sleep, waking in the night or having bad dreams, read our advice on improving sleep and what help is available.

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If your child needs further support

Think about seeking professional help for your teen if any of these sleep issues are causing concern:

Unexpectedly falling asleep in the daytime

Lots of daytime napping and poor or no sleep overnight (called sleep reversal)

Difficulty falling asleep every night despite doing all the suggestions for more than 2 weeks (good sleep is a habit)

Change in mood or behaviour suggestive of something else causing sleep disturbance (depression, drug use, alcohol misuse)

If you are looking for help for your teenager for sleeping problems, Guy's and St Thomas' NHS Foundation Trust have produced this guide

If your child is in need of in-the-moment support they can contact Childline, where they can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

Mental health charity Young Minds have this quick 'help finder' to guide young people and parents to information and support.

There are more links to helpful organisations on BBC Action Line.

There is more advice and information for parents of teens on the Parents' Toolkit here.

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Anjula Mutanda talks about the struggle of helping teenagers get a good night sleep with conversation with Bez and son Arlo

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Sleep problems are common, and the reasons we struggle to sleep are likely to change throughout our lives, for instance, illness, work or having a baby are possible causes.

A few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts to affect your daily life.

Learn more about signs you might be sleep deprived, common symptoms of insomnia and if poor sleep hygiene or sleep habits could be the reason.

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Learn about sleep problems, including what it means to be sleep deprived or have insomnia. Plus find out how sleep hygiene can help if you are struggling to sleep.

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The Children's Sleep Charity - Teen Sleep Tips

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The Children's Sleep Charity - Teen Sleep Tips

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Dr Georgia Pavlopoulou is an autism researcher and a teaching lecturer at UCL, IOE Department of Psychology and Human Development. Here Dr Pavlopoulou discusses research that explores young autistic people’s own sleep experiences.

Research has shown that most autistic people experience sleep problems throughout their life (Richdale and Schreck, 2009). The most common sleep problems include (Malow et al., 2006, Miano et al., 2007, Giannotti et al., 2008)

sleep onset delay

frequent night-time waking

shorter total sleep time.

Sleep is a strong predictor of quality of life (Deserno et al., 2019) and is related to cognitive and behavioural functioning. Despite the importance of sleep on many domains, it is still unclear from first-hand accounts what helps autistic people to sleep.

The purpose of this study was to explore, together with autistic adolescents, their sleep-related practices during the day and before bedtime that contributed to a good night’s sleep.

Paediatric sleep complaints are often problem-driven and developmentally focused, as they based on parental reports of their children’s sleep. However this study focussed on autistic adolescents own experiences of sleep and what constitutes a ’good night’ of sleep.

The first line of treatment for many autistic young people who struggle to fall asleep, or to stay asleep during the night, is introducing sleep hygiene rules. These are a set of sleep-related and lifestyle habits thought to aide better sleep, for example not viewing screens before bed and making sure a bedroom is dark. For some autistic people this might feel like one more pressure to comply with mainstream rules written by, and for, non-autistic people.

The study

I wanted to explore participants’ sleep experiences and what they perceive as helpful. This study adopts an experience sensitive approach that could, and should, complement other much-needed biomedical approaches to sleep research and practice.

I asked 54 autistic adolescents, aged 12 to 17 years, to generate their own photos and use objects and words to introduce subjects and ideas that are meaningful and important to them, around the following themes:

the place they sleep and its surroundings

activities or objects that are related to their sleep habits

activities, objects or people that show situations that are related to daytime and night-time activities that help them to fall or stay asleep

objects, people or drawings that show or are related to the bedtime thoughts and activities that help them to fall asleep

objects, drawings or actions that show how they feel or think about their sleep.

This qualitative approach meant the autistic adolescents were active participants across key stages of data collection and data analysis. This research shares interesting ideas for improving sleep routines that come directly from autistic teenagers.

What did the research tell us

The results identified four key factors that may play a role in the sleep experiences of autistic young people:

focused interests

physical activity

sensory autonomy during bedtime

having more control and choice in their daily lives.

Focused interests

Spending time on their focussed hobbies and interests before bedtime helps distract the teenagers from the stresses of the outside world, even in cases when traditional sleep hygiene rules were not followed (e.g., avoiding screen time or games before bed). Such activities feel familiar, comforting and predictable.

“It [drumming] helps me to release all energy, I am only allowed to have a short session before bed, like 15 min or so (…) It feels relaxing after”

“I am all smiley and happy, like some time ago when I constructed my own castle and a house for my dog in Minecraft (…) it is not real life, and that is the best thing about it”

Physical activity

Opportunities to exercise in their own time, doing activities they choose, was helpful and cultivated positive feelings.

"I love playing with my basketball … not in a team, alone, shooting. I am very good at shooting. I love my ball. (…) because I relax and when I relax I get tired and get to sleep faster.“

“Swimming (…) I think I sleep faster on days I had a swim”

Exercise has been shown to reduce and stabilize cortisol levels over time (McDonnell et al., 2015, pp. 311–322) which can have a positive effect on sleep.

Sensory autonomy during bedtime

This study highlights the importance of sensory issues in relation to sleep, such as touch, feel and smell of nightwear and bedding, for example. Autistic adolescents explained that they had personalised the sleep hygiene rules to fit their need to achieve the right level of sensory stimulation.

“I am sensitive during sleep time. Having a specific set of clothes helps me focus less on my skin sensations."

“If I hold this [pointing to the photo of her holding a soft bunny toy] then I know where my hand is (…) My body is more comfortable.”

Additionally, sharing intimate and predictable time with family members provides essential emotional warmth and safety which is valued by autistic young people as a facilitating factor when they try to have a good night’s sleep.

Sense of agency during day time

The research highlighted the importance of the daytime ‘feel good’ factor on quality of sleep. The feel good factor includes activities, interests, learning and social experiences, within and outside of school, that meet their needs. Being able to have more control and choice on how to spend time at school and home may cultivate positive feelings that promote better sleep.

“Happy thinking in bed (…) knowing that I will speak to people I like at school helps me fall asleep (…) it is all about happy thinking sometimes”.

It is important for sleep therapists to empower young people and their families, to evaluate the impact of daily activities and develop a balance between essential activities and those the young person chooses to do.

Conclusion

The study provides evidence that healthcare practitioners should go beyond providing mainstream sleep hygiene rules, and instead work with autistic adolescents to co-create a personalised set of sleep habits. These may include daytime activities that increase predictability, flexibility to achieve sensory comfort, and activities/relationships and objects that promote a sense of worth.

Further information

Pavlopoulou, G., (2020). A Good Night’s Sleep: Learning About Sleep From Autistic Adolescents’ Personal Accounts. Frontiers in Psychology, 22 December. Open access

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Research exploring the sleep experiences of autistic teenagers

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Lots of young children find it difficult to settle down to sleep and will wake up during the night.
For some people, this might not be a problem. But if you or your child are suffering from a lack of sleep, there are some simple things you can try.

Every child is different, so only do what you feel comfortable with and what you think will suit your child.

If your child will not go to bed

Decide what time you want your child to go to bed.

Start a "winding down" bedtime routine around 30 minutes before the time that your child usually falls asleep. Bring this forward by 5 to 10 minutes each week - or 15 minutes if your child is in the habit of going to bed very late - until you get to the bedtime you want. Read more about helping babies to sleep.

Set a limit on how much time you spend with your child when you put them to bed. For example, read only 1 story, then tuck your child in and say goodnight.

Give your child their favourite toy, dummy (if they use one) or comforter before settling into bed.

Leave a dim light on if necessary.

If your child gets up, keep taking them back to bed again with as little fuss as possible.

Try to be consistent.

You may have to repeat this routine for several nights.

Sleep tips for under-5s

Make sure you have a calming, predictable bedtime routine that happens at the same time and includes the same things every night.

If your child complains that they're hungry at night, try giving them a bowl of cereal and milk before bed (make sure you brush their teeth afterwards).

If your child is afraid of the dark, consider using a nightlight or leaving a landing light on.

Do not let your child look at laptops, tablets or phones in the 30 to 60 minutes before bed - the light from screens can interfere with sleep.

If your child wakes up during the night, be as boring as possible to avoid exciting them and leave lights off.

Avoid long naps in the afternoon.

Help your disabled child to sleep

Sometimes children with long-term illnesses or disabilities find it more difficult to sleep through the night. This can be challenging both for them and for you.

The charity Contact has more information about helping you and your child sleep.

Scope also has sleep advice for parents of disabled children.

Further support and advice

Talk to your health visitor if you need further advice. They may have other ideas or suggest you make an appointment at a children's sleep clinic, if there's one in your area.

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Ideas to cope with and manage sleep in young children, including if your child refuses to go to bed.

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As the new school term started at the beginning of September, and children's sleep starts to settle into a more regular pattern again, we thought it might helpful to make parents aware of how much sleep their child needs and what time they potentially should go to bed.

It's important to note that the hours are on the chart are a guide and it's more important to focus on sleep quality, not quantity, and establish a good bedtime routine and . Just like adults, some children need more sleep, some need less.

However it's one question that we get asked a lot - how much sleep does my child need? While there is no hard and fast rule, the general guide is toddlers need around 12 hours of sleep a night; children aged three to six - 10-12 hours; seven-12 years olds - 10-11 hours; and teenagers - around eight to nine hours.

This means that a seven year old, who wakes at 7am, should ideally be in bed between 7pm and 9pm. For some a 7pm bedtime may not be realistic, especially if you're a working parent who doesn't get home until 6pm and needs to prepare dinner, check homework and sort bath and bedtimes as well as having some quality family time! However, it's not impossible.

When my son was five, he was upstairs by 7pm ready for quiet time. We spent time reading (that's our quality family time - talking about our day and reading a book before bed) and he was often asleep by 7.30pm. He's now 8 years old and he is more likely to be upstairs for 8pm ready for quiet time, with a bedtime of around 8.30pm. Don't get me wrong, we are not rigid with this. Some days my youngest asks to go to bed earlier, some days it's gone 9pm by time we're getting him to sleep but generally on the whole we stick to this routine (even at weekends) as he tends to wake between 6.45 and 7.30am regardless of what time he goes to bed. Our weekends are when we spend quality family time and also catch up on any homework.

Vicki Dawson of The Children's Sleep Charity said: "Sleep is so important in order to ensure that children can meet their full potential in every aspect of their lives. It can be helpful to have an awareness of roughly how much sleep a child needs but we do need to consider that all children are individuals. A good bedtime is really helpful in order to plan the evening routine and fit in quality family time."

What's interesting is that teachers can tell which pupils are well-rested and ready for the day ahead, and which are not. Also, parents don't seem to realise how sleep deprived their children are during the day and how it affects their behaviour and performance at school.

We surveyed teachers a few years ago and we were shocked to find that nearly a quarter (24%) of the teachers questioned admitted that they had had to resort to letting children who are very tired sleep in a corner of the classroom. For two thirds of teachers (65%) the problem is so serious they consider that the long term progress of their pupils can be affected while nearly half (48%) said lack of sleep made children unruly and badly behaved.

Some kids can function well on less sleep than others. It's not set in stone but advises parents on roughly what sort of sleep patterns children of different ages need - many parents don't actually know. A study we did in 2009 showed that 48% of parents with children under 5 didn't know that a 3 year old needs 12 hours sleep a night, 33% didn't know that 6-12 year olds needs 10 hours sleep and 39% didn't know that teens need 8-9 hours a night.

Sleep and children will always be a hot topic and a serious issue so it's important that schools, public health departments and parents all work together to help combat sleep deprivation in children.

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How Much Sleep Does My Child Need? - The Sleep Charity

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As the new school term started at the beginning of September, and children's sleep starts to settle into a more regular pattern again, we thought it might helpful to make parents aware of how much sleep their child needs and what time they potentially should go to bed.

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Sleep hygiene in children and young people:  information for families

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Sleep hygiene in children and young people:  information for families

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National Autistic Society - Sleep and Autism

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National Autistic Society - Sleep and Autism

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A guide for parents of autistic children

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In this guide we look at the reasons why autistic children can have difficulty sleeping and suggest what you as a parent can do to help.

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Sleep for neurodivergent children and young people

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Sleep for neurodivergent children and young people

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Things that can affect your child's sleep

Every child and young person is different and have different needs. There are lots of different things that can affect your child or young person's sleep.

Creating a good sleeping space

It's important to create an environment that's good for sleeping in. Cluttered and overstimulating rooms can be hard for children and young people to relax in.

Some ways you can create a good sleeping environment for your child or young person:

Make sure the room is dark enough. If the room is too bright it can be hard to fall asleep. You can buy blackout curtains or blinds to make the room darker. This can be helpful in summer when it's light for longer.

Make sure the room isn't too dark. Some children and young people are scared of the dark or find it hard to sleep in a very dark room. You can use a small nightlight or leave the door ajar.

Avoid having a TV or computer in the bedroom. It's harder to monitor and restrict TV and computer use if your child or young person has a TV or computer in their bedroom.

Make sure comfort items are close. Cuddling a favourite soft toy or blanket can be relaxing and comforting. Try to keep it close to their bed so they can easily cuddle it at night.

Check the room temperature is not too hot or too cold. It's recommended the best temperature is between 16C to 20C.

Make sure your child has a clean, dry bed with suitable bedding. Bedding includes pillows, a duvet and covers. Allowing your child to choose their own bedding may encourage them to sleep in their own room.

Use a heavy or weighted blanket or a compression sheet. If your child or young person feels comforted by deep pressure exercises or wearing heavy clothes, a heavy or weighted blanket or compression sheet may help.

For weighted blankets, we advise that the maximum weight used must be no more than 10% of your child's body weight.

Your child must be supervised while under the weighted blanket and they must be able to remove the weighted blanket or get free from the weighted blanket themselves to avoid overheating. Weighted blankets are a suffocation risk, keep your child's head and neck uncovered. If the weighted blanket is used at night, we recommend that it doesn't hang over the bed sides and that it's removed when your child or young person is asleep.

Adding a night clock can help children know when it is night time and what is expected of them.

Getting ready for sleep

It's important to set up a bedtime routine for your child or young person. Bedtime can be really stressful for neurodivergent children and young people. A bedtime routine will help them understand what is coming up next. This will help them to relax and be ready for sleep.

For some children and young people, having a visual reminder like a timetable can be helpful. It can help them mentally prepare for the upcoming tasks.

Neurodivergent children are more likely to be over sensitive or under sensitive to their senses. Bedtime routines can be stressful for sensitive children as they involve lots of different senses which can be overwhelming and stressful. It can make some tasks like washing or brushing their teeth harder.

You can find lots of different strategies to try with your child or young person to help them with their bedtime routine.

Helping your child to settle at night

For some children, it can be distressing when a parent leaves whilst they are falling asleep. This is more likely if your child has gotten used to you being with them as they fall asleep. It's also more likely for young children and neurodivergent children. They may not understand why things are changing.

Take things at your child's pace. Some parents have found the 'camping out' method helpful. It encourages children to settle themselves with as little distress as possible.

1. Place a chair or mattress next to your child's bed.

2. Gently and quietly stroke or pat them until they fall asleep, and then leave the room.

3. Once your child starts falling asleep like this, slowly reduce the amount you pat or stroke them. This will usually take around 3 days.

4. Every 3 days, try to reduce the amount you pat or stroke your child. This will help your child to get used to fall asleep without patting or stroking.

5. Once your child is able to fall asleep without patting or stroking. Gradually move your chair or mattress further away towards the door. Do this every 3 days.

6. If your child wakes in the night, try to settle them using the approach that you have been using at bedtime.

7. Try to be quiet and avoid eye contact when it's time for your child to sleep or they won't settle. They may think it's a signal for play-time.

Unfortunately, there is no magic solution to help all children settle at night. Sometimes it may take weeks or even months before your child is able to settle themselves to sleep. Do not to feel bad about it. All children are unique. There are other methods out there to try.

Common sleep issues

There are some sleep issues that are more common in neurodivergent children.

Help for parents

Sometimes it can feel overwhelming, especially when dealing with a lack of sleep. There is help available for you, and it is important to look after the whole family's health as well as the child's.

Sleep deprivation can have a huge effect on everyone's physical and mental health. Here are some useful strategies you can try.

Sharing night-time duties with a partner, family or friend if they can help.

Resting when you can. Try to sleep when your child sleeps if possible.

Eating well, exercising, and looking after your mental health. Strategies such as mindfulness and meditation can help.

Talking to professionals who can help, such as your child's health visitor, school nurse or a GP.

Online sleep workshops

Teenage sleep workshop

Parent sleep awareness workshop

Last reviewed: 27 November, 2024

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Sleep for neurodivergent children and young people

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Discover advice about sleep for neurodivergent children and young people, including things that affect your child's sleep and creating a good sleep space.

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Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms interfere with functioning at school, at work, and in social situations. ADHD is present in approximately 5% of children, and it is more common in boys. For a majority of people the disorder continues into adulthood, though careful managing can greatly improve quality of life for people with ADHD.

An estimated 25 to 50% of people with ADHD experience sleep problems, ranging from insomnia to secondary sleep conditions. Doctors are starting to realize the importance of treating sleep problems and the impact this can have on both ADHD symptoms and quality of life for ADHD patients and their families.

What's the Connection Between ADHD and Sleep?

Beginning around puberty, people with ADHD are more likely to experience shorter sleep time, problems falling asleep and staying asleep, and a higher risk of developing a sleep disorder. Nightmares are also common in children with ADHD, especially those with insomnia. Sleep problems in ADHD tend to increase with age, though sleep problems in early childhood are a risk factor for future occurrence of ADHD symptoms.

Even those who are rarely hyperactive during the day may experience racing thoughts and a burst of energy at night that interfere with sleeping. For some, nighttime presents the perfect opportunity to "hyperfocus" on a project, as there are less distractions. Unfortunately, this makes it difficult to settle down for sleep and it can lead to a disrupted sleep-wake schedule. Over time, insomnia may worsen as people start to develop feelings of stress related to bedtime.

Many people with ADHD experience daytime sleepiness and difficulty waking up as a result of poor sleep. Others experience restless, non-refreshing sleep with multiple nighttime awakenings.

Sleep problems in ADHD appear to differ depending on the type of ADHD. Individuals with predominantly inattentive symptoms are more likely to have a later bedtime, while those predominantly hyperactive-impulsive symptoms are more likely to suffer from insomnia. Those with combined hyperactive-impulsive and inattentive ADHD experience both poor sleep quality and a later bedtime.

Many ADHD symptoms are similar to symptoms of sleep deprivation. Among others, adult ADHD sleep problems include forgetfulness and difficulty concentrating. In children, fatigue may present as being hyperactive and impulsive. Sometimes it can be difficult to tell whether these issues are brought on by ADHD or by a lack of sleep. This may lead to misdiagnoses or may allow sleep disorders to go undetected. Experts therefore recommend screening patients for sleep problems before prescribing medication for ADHD.

What's the Biology Behind the ADHD-Sleep Connection?

ADHD sleep problems may be a side effect of impaired arousal, alertness, and regulation circuits in the brain. Other researchers believe that ADHD sleep problems can be traced to a delayed circadian rhythm with a later onset of melatonin production. Despite similarities between certain sleep disorders and ADHD symptoms, research has failed to find consistent sleep abnormalities in people with ADHD.

Some individuals find it easier to sleep with the calming effects of stimulant medications that are commonly prescribed for ADHD. However, for many people, stimulant medications cause a number of sleep problems in their own right. Co-existing disorders such as anxiety, depression, or substance abuse, as well as poor sleep hygiene, likely also play a role in sleep difficulties.

How Do ADHD Sleep Problems Affect Daily Life??

Though there is little research on the subject of ADHD with accompanying sleep disorders, children and adults with ADHD plus a sleep disorder often report more severe ADHD symptoms and a lower quality of life. They may also be more likely to suffer from depression, anxiety, hyperactivity, inattention, difficulty processing information, and a higher BMI. Over the long term, chronic sleep deprivation leaves people vulnerable to physical health problems.

Daytime sleepiness can have serious effects on school and work. People may judge a person with ADHD for sleeping at inappropriate times, without realizing that it is part of their condition and very difficult to avoid. Sudden bouts of sleepiness may also be dangerous while driving or performing other activities that require concentration.

Not sleeping well at night can also cause daytime fatigue. Individuals with ADHD-related sleep deprivation may feel grumpy, irritable, restless, or tired, or they may have trouble paying attention at school or at work. Sometimes, these symptoms may be mistaken for a mood disorder. In turn, anxiety and behavioral difficulties have been linked to a higher incidence of sleep problems for children with ADHD.

These problems also take their toll on families and caregivers of people with ADHD. Preliminary research shows that primary caregivers of children with ADHD as well as sleep problems are more likely to be depressed, anxious, stressed, and late to work.

What Sleep Disorders Commonly Occur in People With ADHD?

In addition to generalized insomnia, people with ADHD have higher-than-normal rates of certain sleep disorders. Because ADHD symptoms often resemble the symptoms of these sleep disorders, underlying sleep disorders may go undiagnosed. Children in particular may have difficulty conveying what they are feeling, leading to a misdiagnosis of ADHD when in fact their problems stem from a sleep disorder. Or, they may have ADHD plus a sleep disorder.

Circadian Rhythm Sleep Disorder: Most individuals with ADHD, particularly adolescents, are more alert in the evening. This atypical schedule can make it difficult to honor work or school commitments. A smaller pineal gland, irregularities in clock genes, and later melatonin release may be responsible for circadian rhythm sleep disorders in people with ADHD. Taking melatonin supplements at targeted times or using bright light therapy may help adjust your schedule.

Sleep-Disordered Breathing: Sleep-disordered breathing (SDB), including snoring and sleep apnea, affects up to one-third of patients with ADHD. SDB leads to disturbed sleep and daytime sleepiness, and often causes symptoms typical of ADHD. The encouraging news is that treating SDB may reduce the need for stimulants in children believed to have ADHD. Studies suggest that removing the tonsils may help with ADHD and sleep apnea symptoms in children, while CPAP devices are a better choice for adults.

Restless Legs Syndrome: People with restless legs syndrome (RLS) are plagued by tingling sensations in the legs that make it hard to fall asleep. RLS or other types of periodic limb movement disorders may occur in almost 50% of people with ADHD. Children with both ADHD and RLS appear to spend longer in stage one light sleep, which is not as restorative. Researchers believe RLS is caused by iron and dopamine deficiencies, which are also implicated in ADHD. RLS may be treated with iron supplements or dopaminergic agents.

Narcolepsy: Individuals with narcolepsy tend to fall asleep suddenly during the day and may have difficulty sleeping soundly at night. Adults with narcolepsy are twice as likely to have had ADHD as a child. While the link between the two isn't clear, researchers believe that the sleepiness brought on by narcolepsy might provoke ADHD symptoms. It's also possible that both disorders might stem from a similar cause, such as a faulty gene or a problem with neurotransmitters. Narcolepsy is usually treated with medication.

Treating underlying sleep disorders is an important step toward improving sleep for people with ADHD. Ask your doctor for a sleep study to rule out any secondary sleep disorders that may need to be treated along with your ADHD. A good doctor should monitor potential sleep problems on an ongoing basis, as these tend to develop over time.

Sleep Tips for Children and Adults With ADHD and Sleep Problems

Experts are cautiously optimistic that sleep interventions may be key to improving not only sleep, but also ADHD symptoms and the effects of ADHD medication. Indeed, preliminary studies have found that behavioral sleep interventions improve sleep, ADHD symptoms, quality of life, daily functioning, behavior, and working memory.

For children, adolescents, and adults with ADHD, a consistent bedtime routine and healthy sleep hygiene practices can help reinforce the connection between bed and sleep. Try making gradual changes and note where you see improvements to develop a system that works for you. Some tips include:

Cut out sugar, caffeine, and alcohol within a few hours of bedtime

Avoid screen time for an hour before bed

Avoid doing stimulating activities and projects that require hyperfocusing in the evening

Make the bed a stress-free zone reserved for sleep and sex

Get enough exercise and sunlight during the day

Develop a bedtime routine that you enjoy, such as rereading a favorite book, spending time with pets, or taking a warm bath

Keep the bedroom dark, cool, and quiet, using a white noise machine if necessary to block out intrusive noises

Go to bed and wake up at the same time every day, choosing a time that is realistic and age-appropriate to get the recommended sleep for your age group

Use a weighted ball blanket

People with ADHD also frequently have trouble waking up in the morning. For help getting out of bed, try using light therapy or plan something enjoyable for when you get out of bed, such as exercise or a nice breakfast

The Children and Adults with ADHD organization recommends using a rewards-based system for sleep problems in young children with ADHD. It may also help to offer reassurance by checking frequently on your child. For people of any age with ADHD, talking with a trusted confidant, keeping a worry journal, or using relaxation techniques such as guided imagery may help make bedtime less stressful.

Sleep medication may not be appropriate for people with ADHD, but you can talk to your doctor about adding supplements or tweaking your medication schedule to optimize it for sleep. Some people with ADHD find it helps alertness to take their medication about an hour before waking up. Adolescents and adults with sleep problems may benefit from cognitive behavioral therapy for insomnia (CBT-I).

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ADHD and Sleep Problems: How Are They Related? | Sleep Foundation

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Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that begins in childhood and encompasses symptoms of inattention, hyperactivity, and impulsivity. These symptoms interfere with functioning at school, at work, and in social situations. ADHD is present in approximately 5% of children, and it is more common in boys.

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Helping your child with Complex Needs Sleep

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Helping your child with Complex Needs Sleep

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Show your child that you are there to reassure them but try not to stimulate them.

If they fall asleep with a light on or listening to music, keep these on to avoid potential night wakings due to a change of environment.

Repeat the same phrase, such as "It's time to sleep."

Keep the lights off or use a night light.

It is important to wake your child at the same time every day. This includes weekends and school holidays. If you follow this advice for at least 3 weeks, your child's sleeping pattern should get better.

If you have a partner, try to take turns being responsible for your child's sleep. That way at least someone can get a good night's rest.
Keep a sleep diary to monitor your child's sleep patterns and what affects them.

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Helping your disabled child sleep | Disability charity Scope UK

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Most sleep problems are caused by behaviours that your disabled child has learned. Here are some tips on how to help your child to sleep.

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Together Trust - When should I be concerned about my child's sleep

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Together Trust - When should I be concerned about my child's sleep

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Resources, information and advice | Together Trust

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With numerous studies, surveys, professional approaches and expert opinions around sleep, there can be conflicting messages about sleep support approaches. All the approaches and methods we use are aligned with the best practices recommended by the NHS (UK). Whilst there are common sleep issues and…

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Baby Sleep Tips:  Co-sleeping/bed sharing

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Baby Sleep Tips:  Co-sleeping/bed sharing

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Baby Sleep Tips:  Helping to self settle

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Baby Sleep Tips:  Helping to self settle

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Baby Sleep Tips:  Self Soothing or Self Settling

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Baby Sleep Tips:  Self Soothing or Self Settling

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Sleep Tips:  Example of a bedtime routine

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Sleep Tips:  Example of a bedtime routine

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Sleep Tips:  Exercise and Daytime Activity

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Sleep Tips:  Exercise and Daytime Activity

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Sleep Tips:  Nightmares and Sleep (Night) Terrors

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Sleep Tips:  Nightmares and Sleep (Night) Terrors

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For Adults, Parents of children 12 month upwards and Young People

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Huge thanks to our corporate partner, Furniture Village, who has helped us to launch a brand new National Sleep Helpline to ensure that everyone has access to high quality, evidence-based advice regardless of age, ethnicity, background or income.
"We've always believed that sleep is equally as important as diet and exercise yet we know the UK is really struggling to sleep, particularly with the ongoing effects of the pandemic" says Charlie Harrison, Furniture Village Commercial Director. "From my work as a doctor, I know how great the need for a National Sleep Helpline is. It will make a huge difference to so many people." Dr Ranj, Furniture Village Sleep and Wellness Advisor
Working together to improve the nation's sleep.

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National Sleep Helpline - The Sleep Charity

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Who do I talk to if I can't sleep? The National Sleep Helpline can help with your sleep problems, 7pm-9pm, Sunday to Thursday, 03303 530 541.

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This programme will teach you the skills for overcoming your sleep difficulties, allowing you to achieve better quality sleep and wake up feeling refreshed.

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Our programmes are designed to help you improve and maintain your wellbeing by addressing underlying issues that can have a negative impact on how you would like to live your life.

Consider the programmes that are available below and see if there is one that might help you.

What Program suits you?

Unsure?

If you are unsure what programme might suit you, or if you need one at all, take this short quiz to find out.
Wellbeing Questionnaire
Or, to find out more about improving your wellbeing, check out our wellbeing tips. Go

Based on your answers to the wellbeing quiz see below a list of programs that might be suitable for you.

Suitable Programmes

Other Programmes

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Our programmes are designed to help you improve and maintain your wellbeing by addressing underlying issues that can have a negative impact on how you would like to live your life. Consider the programmes that are available below and see if there is one that might help you. What Program suits you?

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Kooth - Sleep: a guided bedtime meditation

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Kooth - Sleep: a guided bedtime meditation

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Explore Kooth - All kinds of articles, stories and content to help you through tough times

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Sleep: A guided meditation for bedtime - Explore Kooth

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Sleep easier with this guided meditation for bedtime

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Explore Kooth - All kinds of articles, stories and content to help you through tough times

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In this article, we’re going to be looking at some of the reasons our bodies need sleep, what we mean when we talk about the sleep cycle, and what happens to our brains at each stage of the night.

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Explore Kooth - All kinds of articles, stories and content to help you through tough times

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Are teenagers and sleep misunderstood? Sleep quality can affect your mental health and teenagers often need more than adults. We explore the reasons for this and how to build a better sleep relationship

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Explore Kooth - All kinds of articles, stories and content to help you through tough times

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Back to the Sleep Collection Explore Podcasts Fed up of counting sheep? Is the old advice of "don't look at your phone screen before bed" not working?

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Children’s Sleep eBook is part of the Sleep Charity's ‘Tired of Being Alone’ campaign to support parents and carers who have a child or children that struggle to get good quality sleep.

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Welcome to the World of Sleep eBook

Supported by Dunelm, The Sleep Charity has launched a brand-new Children's Sleep eBook as part of its 'Tired of Being Alone' campaign to support parents and carers who have a child or children that struggle to get good quality sleep. It's a helpful guide that shows how common sleep issues, that parents are not alone and that help and support is available.

When we have children, we expect there to be some disrupted nights. Unfortunately for some families the sleepless nights can continue for months and even years. Parents can feel isolated, lonely and often judged. We want to reassure those who are affected with children's sleep difficulties that there is help available, and that things can change.

Around 4 in 10 children will experience a sleep problem at some point and this rises to 8 out of 10 children where there is a diagnosis of Special Educational Need or Disability (SEND). These problems are typically persistent and do not resolve themselves without intervention.

While the eBook is aimed primarily at parents, we also want to educate health professionals, children's centres, primary schools - anyone who works with children and their parents. We want everyone to understand how important sleep is to good health, the impact of sleep deprivation and how we can help to prioritise sleep
We are here, we can help.

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Children's Sleep eBook - The Sleep Charity

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Supported by Dunelm, The Sleep Charity has launched a brand-new Children's Sleep eBook as part of its 'Tired of Being Alone' campaign to support parents and carers who have a child or children that struggle to get good quality sleep.