How can parents and caregivers better understand and support the biological sleep needs of children and teens who have ADHD, without panic, shame, or setting impossible “perfect sleep” standards? In this episode of All Aboard ADHD, Claire is joined by UKCP-accredited psychotherapist Heather Darwall-Smith, an ADHD sleep specialist and author of The ADHD Sleep Book, to unpack why sleep is so hard for ADHD brains, what’s really going on with circadian rhythms, the role of melatonin, and how families can work with biology instead of fighting it. Together they discuss: 🧬 Why ADHD sleep is different: biological vs behavioural, the impact of delayed body clocks, and why up to 75% of people with ADHD struggle when it comes to sleep. ⏰ Circadian clocks, chronotypes and teens: understanding delayed sleep phase, why we're more likely to be night owls, how adolescence shifts sleep even later, and why it's so hard to get up 🌞 Starting the day with light: the power of consistent wake-ups and morning light helps reset ADHD body clocks and becomes “free medicine” for ADHD sleep 🥱 Understanding melatonin: our natural hormone production, what it really does, and why prescriptions matter for safe use when supplemented 🧠 Why switching off is so hard: transitions, the fear of going to bed, racing brains at bedtime, and the value of externalised support 💊 Stimulant medication and sleep: the importance of using timing, hydration, and food to benefit from symptom management ADHD medication brings without ruining your sleep 😮💨 The impact on parents: chronic exhaustion, the power of family “summits”, plus why understanding ADHD sleep can help take the blame or shame out of bedtime and getting up in the morning If bedtime is a battleground, mornings often bring meltdowns, and you’re wondering what’s as a result of having ADHD, versus a genuine sleep problem, this episode offers science-based reassurance, practical tools, and a deeply compassionate reframe to help the whole family. Further resources & links The ADHD Sleep Book by Heather Darwall-Smith: https://amzn.eu/d/09MQ6NFM Heather’s website and clinical resources: https://heatherdarwallsmith.com/ ADHD coaching and resources from Claire: https://allaboardadhd.com Follow Claire on Instagram & TikTok: @allaboardADHD Follow Heather Darwall-Smith on Instagram @thesleeppsychotherapist The views shared in this episode are those of the guest, based on their professional expertise and personal experience. This content is for informational purposes only and is not a substitute for professional medical, educational, or psychological advice. Please consult a qualified professional for personalised support relevant to your individual circumstances.
