Bedtime is 7:30. My 8yo is still awake at 10pm. We've tried no screens, warm baths, melatonin, weighted blankets, white noise, meditation apps. His brain just won't switch off. He's exhausted at school the next day and it's a vicious cycle. What am I missing?
3 replies
Sarah M
6 March 2026
ADHD brains have a different circadian rhythm — this is really well documented. Their melatonin release is often delayed by 1-2 hours. So a 7:30 bedtime might be fighting biology. We pushed bedtime to 8:30 but moved to 'quiet time in bed' at 7:30 (audiobooks, drawing). She falls asleep naturally around 8:45 now.
Dave T
6 March 2026
What time is the melatonin being given? It needs to be 30-60 minutes BEFORE the desired sleep time to work. Also — check the dose with your paed. Too much melatonin can actually backfire. And make sure the room is DARK. Like, blackout curtains dark. ADHD brains are super sensitive to light.
Michelle K
7 March 2026
Look into 'sleep compression' with your paed — it sounds counterintuitive but sometimes temporarily pushing bedtime LATER can help reset the cycle. Also: heavy exercise in the afternoon (not evening) made a massive difference for us. The body needs to be physically tired, not just mentally tired.
Want to join the conversation?
Open it in the community →