Sleep, Screens & ADHD: Helping Your Teen (and You) Get More Rest
Hey there.
If bedtime feels like a nightly battle at your house, especially with your ADHD teen scrolling, gaming, or saying “just five more minutes”… I can relate.
Sleep can be especially tricky for teens with ADHD — and yes, screens make it even harder.
The good news? You don’t have to overhaul everything. With a few small shifts and a little understanding of how ADHD brains work, you can start making bedtime easier — for them and for you.
Why Sleep Is Hard for ADHD Teens
Many teens naturally stay up later — but when ADHD is involved, the challenge ramps up.
Your teen might:
Feel wide awake at night, even when they’re clearly tired
Have trouble turning off their brain
Struggle to stop scrolling, gaming, or chatting
Resist routines, even ones they helped create
And sometimes, stimulant medication can make it harder to wind down.
This doesn’t mean they’re being difficult — it means their brain has a different rhythm. And they need support, not shame.
How Screen Time Impacts ADHD Sleep
Screens are comforting, fun, and — let’s be honest — kind of addictive. Especially for ADHD brains that crave stimulation and dopamine.
But here’s what they also do:
Blue light delays melatonin, the hormone that helps us feel sleepy
Scrolling keeps the brain alert, not relaxed
ADHD impulsivity makes it hard to stop — even when they want to
The result? It’s midnight, and they’re still wired.
But don’t worry — you don’t need to take screens away completely. We’re aiming for small, steady changes, not a total ban.
Simple Ways to Support Better Sleep
Let’s look at some practical things that actually help ADHD teens sleep — without a power struggle.
1. Build a Soothing Bedtime Routine
ADHD brains do best with structure — especially at night. A calming routine (30–60 minutes before bed) can gently tell the body that it’s time to wind down.
Try:
A warm shower or bath
Soft lighting
Gentle music, reading, or doodling
No-pressure conversations or journalling
Tip: Let your teen help build the routine so it feels like theirs.
2. Turn Screens Off (Without a Fight)
This one’s hard, but worth it.
Start with:
30–60 minutes of screen-free time before bed
A tech charging station outside the bedroom
Alarms or bedtime modes on devices
Replacing screens with something soothing (blanket, music, fidget toy, podcast)
Be clear and kind: “This is to help your brain get the rest it needs.”
3. Support Their Senses
Many teens with ADHD are extra sensitive to noise, light, and texture. Supporting their sensory needs can make a big difference.
You could try:
Weighted blankets
White noise or soft sleep music
Cooling the room or adjusting lighting
4. Give Them Ownership
Instead of telling them what to do, ask:
“What helps your brain relax at night?”
“Want to make your own wind-down playlist?”
“What’s one thing we could change to help you sleep better?”
When they’re part of the solution, they’re more likely to stick with it.
Bottom Line: Sleep Takes Time
You don’t need to fix everything in one night. You’re learning together. Some days will go better than others — that’s normal.
What matters most? Staying connected. Let your teen know you’re in their corner, even when it’s hard.
Want Some Extra Support?
If bedtime has become a battle and you’re not sure what else to try…
I offer a FREE 20-minute consultation to help you build a sleep-friendly routine that actually works for your teen (and your life).
Click here to book your free consultation
Let’s make rest feel possible again — for both of you.