They can't fall asleep no matter what we try

What to do right now

Their brain will not power down. The delayed sleep phase means their circadian rhythm runs later than other children. The default mode network activates in the dark and quiet, generating thoughts at speed. Audiobook or white noise. Consistent wake time matters more than bedtime. Talk to the prescriber about timing if stimulants are contributing.

What your brain just did

Your body

They are lying in the dark with a brain running at full speed. The gap between exhaustion and sleep is filled with thoughts they cannot slow down.

Your brain

ADHD delayed sleep phase is biological. Melatonin releases later than in neurotypical children. The default mode network, which should quiet during sleep onset, activates and generates a stream of thoughts, worries, and ideas that feels impossible to stop.

What this did

Consistent wake time is more important than bedtime. An audiobook or white noise gives the brain a single channel to track instead of generating its own. Melatonin timing with the prescriber. This is modifiable.

What your child is experiencing

Their body

They are exhausted and wired at the same time. Their body wants to sleep. Their brain will not stop. The frustration of not being able to sleep is making the problem worse.

Their brain

The ADHD default mode network generates racing thoughts in the absence of external stimulation. A dark, quiet room is not calming for them. It is activating. Their melatonin releases later than their peers, so they are neurologically not ready for sleep even when behaviourally exhausted.

What they need

Something for the brain to follow. Audiobook, guided relaxation, white noise. Reduce the demand from 'sleep' to 'rest.' Consistent wake time, even on weekends. Talk to the prescriber about melatonin timing.