When Sleep Steals Focus: A Practical ADHD Sleep Plan

Behavioral sleep treatment can improve a defined sleep problem, especially in school-age children with ADHD. This guide separates child, teen, and adult evidence and gives a low-burden first-week plan.

This is Part 4 of a five-part series on nonmedication strategies for ADHD. The other parts cover behavioral parent training, classroom and organization systems, CBT for teens and adults, and exercise.

Bedtime can turn into a long fight. A teen may not feel sleepy until 2 a.m. An adult may lie awake, then miss the alarm and spend the day foggy. The most useful answer is not one perfect bedtime rule. First, identify the sleep problem. Rule out warning signs. Then match a small plan to that problem. Tailored behavioral sleep treatment has the clearest evidence for improving sleep problems in school-age children with ADHD. It may also help home routines and daily function. One major limit is that teacher ratings and sleep devices often show less change than parents report. Sleep care can support ADHD care. It does not prove that sleep caused ADHD or replace an individual treatment plan.

Key takeaways

• Treat the sleep problem, not a label called bad sleep.
• A tested program is more than a sleep-hygiene handout. It includes assessment, a log, a matched strategy, practice, and review.
• The best child evidence is for parent-observed sleep problems. Evidence for core ADHD symptoms is smaller and conflicts across raters.
• Child, teen, and adult plans are not interchangeable.
• Snoring, gasping, dangerous sleepiness, unusual nighttime behavior, or a sharp drop in need for sleep needs clinical assessment.

Zoom

Start with the routing question

Different sleep problems need different routes. Use this guide before changing a routine.

What behavioral sleep treatment is

Behavioral sleep treatment uses actions and surroundings to change a specific sleep pattern. A child program may use a sleep diary and a steady sequence before bed. It may add clear limits, praise or rewards, and gradual independent-sleep skills. A teen program may add planning and a technology agreement. It may also add relaxation and work on delayed timing. Adult CBT for insomnia is called CBT-I. It may include sleep scheduling, stimulus control, cognitive skills, and relapse planning.

It is not a list that says no screens, no sugar, and go to bed earlier. Healthy sleep habits can support treatment. Sleep hygiene alone is not the recommended treatment for adult chronic insomnia. The American Academy of Sleep Medicine strongly recommends multicomponent CBT-I for adults with chronic insomnia. It conditionally advises against using sleep hygiene alone.10

It is also not sleep deprivation. Children need an age-appropriate chance to sleep. Do not transfer adult sleep-restriction methods to a child. Adults considering sleep compression or restriction should work with a trained clinician. This is vital for drivers, machine operators, and people with seizure or fall risk. It also matters with possible bipolar disorder or severe daytime sleepiness.

Melatonin, supplements, and sleep medicines are outside this behavioral plan. This article gives no dosing advice.

What the evidence really says

The strongest direct trial involved 244 Australian children ages 5 to 12. They had diagnosed ADHD plus a parent-reported moderate or severe sleep problem. The problem matched insomnia, delayed sleep timing, limit-setting trouble, or anxiety-related insomnia. About 88% were using ADHD medication. Children with suspected sleep apnea or intellectual disability were excluded.1

The program was brief but structured. Families had two tailored visits, 2 weeks apart, with a trained psychologist or pediatric clinician. A follow-up call came 2 weeks later. The clinician identified the sleep problem and taught relevant sleep facts. The family built a matched plan and used a sleep diary. This was added to usual ADHD care.1

A concise evidence box

Researchers studied children ages 5 to 12 with ADHD and a moderate or severe behavioral sleep problem. They compared the tailored program with usual care. At 3 months, parent-rated total ADHD scores were 2.9 points lower, 95% CI 0.3 to 5.5 points lower, standardized effect -0.3. At 6 months, the difference was 3.7 points lower, 95% CI 1.2 to 6.1, effect -0.4. Parents knew which treatment their child received, so expectancy may have affected ratings. Teacher-rated total ADHD scores were similar between groups at both times.1

Parent-observed sleep changed more clearly. At 3 months, 30% of children in the program and 56% in usual care still had a moderate or severe sleep problem. That was about one additional child improved for every four treated. At 6 months, the gap was smaller and the estimate was much less precise.1

Parents also reported better daily function and behavior. They reported better quality of life. Teachers reported a small gain in broad behavior, but not total ADHD symptoms. School absence did not improve. At 12 months, parents still reported better sleep, ADHD symptoms, and daily function. They also reported better behavior and quality of life. Teachers still did not report better ADHD symptoms or behavior.2

This difference between raters matters. Parents see bedtime, waking, mornings, and family strain. Teachers see school behavior and usually do not deliver the bedtime plan. The study team did not tell teachers which group a child was in. Families could have told them. It is fair to call the teacher rating probably unaware of assignment. It was not certainly blinded.

Devices told a more cautious story. In a small actigraphy subgroup, the estimated extra sleep was about 10 minutes a night. At 3 and 6 months, the confidence intervals included no difference. Sleep efficiency and waking after sleep onset did not differ. One blinded backward-digit task differed at 6 months. Listening and counting recall did not. That is not a global working-memory gain.1

A later community trial with 361 children found that trained pediatricians and psychologists could improve parent-rated sleep problems. It did not reproduce the wider ADHD and daily-function gains.3 Reviews now find a moderate average benefit for parent-reported child sleep disturbance. The programs, controls, and measures differ. Objective sleep data remain sparse.45 A 2026 review found a similar small-to-moderate effect on sleep disturbance. It found no reliable behavioral-sleep subgroup effect on sleep onset, duration, efficiency, or daytime sleepiness.6

Teens and adults need their own evidence lane

A corrected trial included 92 teens ages 13 to 17. The ADHD-focused sleep program improved self-rated sleep habits and sleep-related behavior in the short term. It did not improve actigraphy or daily sleep diaries. It also did not improve caregiver-rated ADHD, homework, or classroom performance. Most effects did not clearly persist at 4 months.7

Direct adult evidence is small. A 19-person uncontrolled pilot found that an ADHD-adapted CBT-I group was feasible. Self-rated insomnia improved, but there was no control group.9 A 2026 preliminary trial included 70 adults with ADHD and at least one positive sleep-disorder screen. Adding a 12-week sleep treatment to usual ADHD care improved self-rated sleep quality and fatigue. It did not add benefit for self-rated or performance-based ADHD outcomes.8

Tailored sleep treatment may improve sleep, mornings, routines, and family burden. Its effect on core ADHD across settings is less certain.

Who may benefit most

The strongest match is a child ages 5 to 13 with diagnosed ADHD and a moderate or severe behavioral sleep problem. Many trial participants had anxiety, oppositional behavior, autism, or learning difficulty. Most took ADHD medication. The trial excluded suspected sleep apnea, intellectual disability, severe medical illness, and families unable to complete English study materials.

Teens need a collaborative plan for delayed timing, school demands, and independent skills. Evidence is early and mixed. Adults with chronic insomnia can ask about CBT-I. General CBT-I evidence is strong, but ADHD-specific evidence is preliminary.

Professional adaptation is wise with trauma, disability, sensory needs, severe anxiety, caregiver burnout, shift work, unstable housing, or rising conflict.

What this can and cannot do

Essential ingredients

Three practical lanes

Young children

Use a short routine: toilet, wash, pajamas, one quiet connection step, and lights out. Give one direction at a time. Praise the target: “You put on pajamas when I asked. That helped bedtime move.” A small next-day choice can reward practice. Keep positive caregiver-child time independent of sleep performance.

Ask for a matched plan if the child needs a caregiver present to fall asleep. Also ask if there are intense fears or many trips out of the room. A pediatric sleep or behavioral clinician can help. Do not ignore pain, fear, breathing trouble, danger, or a request for help.

Adolescents

Treat the teen as a partner. Set the wake goal, protect enough sleep, and choose one evening barrier together. A technology agreement names the charging place, allowed alternative, and review date. Late biological timing is not laziness.

Do not drive when dangerously sleepy. School start time, homework, work shifts, and sports may block a perfect schedule. Caregiving duties may also get in the way. The goal is a safer, steadier plan, not obedience.

Adults

If insomnia is chronic, ask for multicomponent CBT-I rather than only a sleep-hygiene sheet. A trained clinician can adapt scheduling for ADHD, shift work, pain, and mood. The plan can also account for mobility, caregiving, and medication. A partner can agree on light, sound, alarms, and check-ins without becoming a monitor.

For rotating shifts, do not force one clock-time wake goal across every shift. Track sleep by shift type. Ask an occupational or sleep clinician for a plan. If severe sleepiness affects driving or safety-sensitive work, pause the hazardous task. Get evaluated.

Your first seven days

This is a starter, not a full treatment dose. You need paper or a phone note. Set aside about 2 minutes each morning. Get agreement from the person whose sleep is being tracked.

Day 1: Pick one functional problem. One option is “out of bed by 7:15 with one prompt.” Another is “bedtime conflict under 15 minutes.” A third is “no falling asleep in first period.” Do not choose “fix ADHD.” Record last night without judging it.

Day 2: Start the log. Record lights out, estimated sleep time, waking, and final wake. Then record out-of-bed time, naps, substances, medication timing, and next-day sleepiness. A guess is acceptable.

Day 3: Set one wake anchor. Choose a reasonably consistent wake time that still allows an age-appropriate sleep chance. General guidance is 9 to 12 hours for ages 6 to 12. It is 8 to 10 hours for ages 13 to 17. Most adults ages 18 to 60 need at least 7 hours.11 These are health ranges, not ADHD treatment doses.

Day 4: Build a short wind-down. Choose three to five steps that can happen in the same order. Keep the minimum version under 5 minutes.

Day 5: Review inputs. Note caffeine, nicotine, alcohol, cannabis, and screens. Also note evening light, naps, activity, and medication timing. Pick only one item to change. Ask a prescriber before changing medication.

Day 6: Protect the morning. Get ordinary daylight after waking when safe. Move into the first planned task. Avoid returning to bed. A timed bright-light device is different and needs clinical guidance.

Day 7: Review. Check whether the target improved. Decide if the plan was repeatable and the sleep opportunity stayed large enough. Choose continue, simplify, adapt, or get more help.

Minimum viable day: Record final wake time and daytime sleepiness, then do the shortest wind-down.

No-shame restart: “We missed the plan. We restart with the next wake time. No catching up, punishment, or lecture.”

Words you can use

Starting a calm young-child sequence

“Bedtime starts now. First pajamas, then one story, then lights out. I will help with one step at a time.”

Explaining that the plan is not punishment

“Your brain is not in trouble. We are testing a routine that may make sleep and mornings easier. We will review it together.”

Making a teen technology plan

A caregiver can say, “Choose one phone change you could try for seven nights. Let us choose where it charges, what you can use instead, and when we decide whether it helped.”

Asking about snoring or sleepiness

“There is loud snoring and I have noticed pauses in breathing. Daytime sleepiness is affecting school. Could you assess sleep apnea or refer us?”

Discussing medication timing

A patient or caregiver can say, “Please review whether medication timing or side effects may be affecting sleep. I will not change it on my own.”

Troubleshooting

How to measure real-life progress

Use one sleep measure and one daytime measure. Examples include:

• estimated sleep and wake times;
• minutes of bedtime conflict;
• number of overnight calls for help;
• out-of-bed time;
• prompts needed in the morning;
• first-period sleepiness;
• late arrival or missed work;
• irritability or family conflict;
• safe driving decisions; and
• quality of life.

Try to use more than one view. A parent, teen, partner, teacher, and device may disagree. Each sees a different setting, and each measure has limits. A person who knows the plan may notice real changes that a device cannot capture. The same person may also expect improvement. An independent or objective measure can reduce that bias. It may miss distress, conflict, or how rested someone feels.

Access at three levels

Start today

Track one night and choose one functional target. This costs nothing and does not require changing treatment.

Low-cost plan

Use the original log below, a library printer, a phone alarm, or a paper routine card. Ask a school nurse or pediatrician what sleep assessment is available. You can also ask primary care or a community health center. Telehealth may reduce travel. It still requires privacy, a device, and reliable service.

Formal program

For a child, look for a pediatric clinician, psychologist, behavioral sleep specialist, or sleep center. The provider should assess the specific sleep problem. Care should use caregiver coaching, a log, a matched plan, and follow-up. The tested brief child program used two visits and a call, but other cases need more.

For an adult with chronic insomnia, ask for a clinician trained in CBT-I. Questions include: “How do you assess breathing, restless legs, circadian delay, and mood?” “Do you use a full CBT-I protocol?” “How will you adapt it for ADHD?” “How do you monitor daytime sleepiness?”

Cost, insurance, waitlists, language, transportation, child care, shift work, and clinician shortages are common barriers. A named program is not an endorsement.

Make the plan fit the household

One caregiver can run a plan. In shared custody, agree on one goal. It might be a wake time or a three-step routine. The homes do not need to be identical. In kinship, foster, or multigenerational homes, name one adult per night. Share only the information needed to carry out the plan.

In crowded housing, focus on predictable sound, light, and sequence rather than a private bedroom. Rural families can ask about telehealth. Primary care may also consult a sleep specialist. Use pictures, short words, translated materials, or voice notes for language and literacy needs.

For autism, sensory differences, or intellectual disability, adapt the routine with the person and a qualified clinician. Do the same for mobility limits, pain, or trauma. A wearable is optional. Caregivers with ADHD can use one checkbox and a recurring alarm. Store the routine card where bedtime begins. Missing a day is a design problem to solve, not a moral failure.

A simple coordination plan

Share only what each person needs. Use age-appropriate assent and required consent.

A school, employer, insurer, or clinician may consider a request, but this plan does not promise a service or legal outcome.

When to get more help

Emergency help now

Call 911 or go to the nearest emergency department for immediate danger to self or others. Do the same for suicidal intent, inability to stay safe, or severe violence. Do not wait when another fast-worsening condition makes waiting unsafe. In the United States, call or text 988 or use 988 chat for 24-hour crisis support.1617

Prompt clinical evaluation

Arrange prompt assessment for loud snoring, gasping, breathing pauses, or dangerous daytime sleepiness. Get help for sleepiness while driving, unusual or injurious nighttime behavior, or new repeated movements. Also seek help for much less need for sleep with rising energy. Other signs include sudden decline, hallucinations, self-harm thoughts, severe mood change, rising aggression, school refusal, or possible substance or medication effects.

Routine troubleshooting

Get routine help when goals are unclear or the plan is too complex. Also seek help if family conflict rises or skills do not carry into another setting. Get help when there is no progress after a fair trial of a matched plan. Nonresponse does not prove poor effort.

Where medication fits

ADHD care may include behavioral supports, therapy, school or workplace accommodations, medication, or a combination. Choice depends on age, the target problem, and level of impairment. It also depends on preferences, contraindications, access, and response.

For rapid reduction of core ADHD symptoms, nonmedication interventions generally have less consistent evidence than approved medication. Their clearest benefits often concern parenting, conduct, and sleep. Other gains may involve organization, routines, and day-to-day function. This is an indirect summary across different evidence bases. It is not a head-to-head comparison.

Do not start, stop, reduce, delay, or replace prescribed treatment based on this article. Ask the prescriber to review timing, benefits, and adverse effects.

Copy-ready tools

Seven-day sleep and wake log

Each morning, for seven days, record one line with:

1. Lights out
2. Estimated sleep time
3. Wakings and minutes awake
4. Final wake
5. Out of bed
6. Nap
7. Caffeine, nicotine, alcohol, cannabis
8. Medication time (no changes)
9. Morning function, 0 to 3
10. Daytime sleepiness, 0 to 3

Scoring key: 0 means none or easy. 1 means mild. 2 means clearly difficult. 3 means severe or unsafe. This original log is not a diagnostic scale.

Bedtime routine builder

Target sleep problem: ___
Desired function: ___
Start cue: ___

1. Step one, under 2 minutes: ___
2. Step two: ___
3. Connection or calming step: ___
4. Lights-out step: ___
5. If the plan stalls, the calm response is: ___

Minimum version: ___
Praise or earned choice, if used: ___
Needs professional help: ___
Review date: ___

Sleep-problem routing card

• Trouble settling or changing bedtime
• Very late sleep and wake timing
• Repeated waking
• Restless or uncomfortable legs
• Loud snoring, gasping, or pauses
• Unusual movements or behavior
• Dangerous daytime sleepiness
• Caffeine, nicotine, alcohol, cannabis, or another substance may be involved
• Medication timing or adverse effect may be involved
• Anxiety, depression, trauma, or autism-related needs may be involved
• Less need for sleep with rising energy may be involved

Route chosen: start one low-risk change / call primary care / call prescriber / request sleep specialist / urgent safety help

Two-week review plan

One functional target: ___
Baseline: ___
Change one: ___
Change two, only if needed: ___
Sleep opportunity protected: yes / no
Who will track: ___
Review date: ___

At review:

• Continue because ___
• Simplify because ___
• Adapt because ___
• Get more help because ___
• Stop a self-directed plan because sleepiness or risk increased

One-page daily checklist

Prepare

• One sleep problem named
• One daytime function named
• Red flags checked
• One or two changes selected
• Age-appropriate sleep opportunity protected

Daily

• Wake time recorded
• Sleepiness recorded
• Short wind-down used
• Prescription unchanged unless prescriber directed it

Review

• More than one view considered when possible
• Burden and conflict checked
• Continue, simplify, adapt, or get help chosen

Escalate

• Breathing signs
• Dangerous sleepiness
• Unusual or injurious behavior
• Possible mania
• Crisis or immediate danger

Frequently asked questions

Can better sleep cure ADHD?

No. Treating a sleep problem can improve sleep and may help mornings, behavior, or fatigue. It does not prove that sleep caused ADHD or remove the neurodevelopmental disorder.1

Does behavioral sleep treatment improve ADHD symptoms?

Parents in one strong child trial reported small symptom gains, but teachers did not report lower total ADHD symptoms. Adult randomized evidence did not show an added core-symptom benefit.128

Is sleep hygiene enough?

Usually not for a defined disorder. The tested child programs included assessment, a log, matched behavioral steps, and follow-up. The American Academy of Sleep Medicine advises against sleep hygiene alone for adult chronic insomnia.110

Should I change ADHD medication timing to help sleep?

Not on your own. Track timing and sleep, then review benefits and adverse effects with the prescriber.

Related reading on NP FADY

• Change the Pattern, Not the Child: A Parent’s Guide to Behavioral Training for ADHD (Part 1)
• Build the Rails: Classroom and Organization Systems for ADHD (Part 2)
• Skills, Not Willpower: How CBT Helps Teens and Adults With ADHD (Part 3)
• Move the Body, Support the Brain: An Honest Guide to Exercise and ADHD (Part 5)
• Less Time in Bed, More Consolidated Sleep
• Sleep Studies Explained
• Iron, Ferritin, and ADHD: Should Your Child Be Tested?
• Sleep Medications Demystified: When They Help and When They Don’t

References

1. Hiscock H, Sciberras E, Mensah F, Gerner B, Efron D, Khano S, Oberklaid F. Impact of a behavioural sleep intervention on symptoms and sleep in children with attention deficit hyperactivity disorder, and parental mental health: randomised controlled trial. BMJ. 2015;350:h68. DOI 10.1136/bmj.h68. PMID: 25646809. PMCID: PMC4299655.

2. Sciberras E, Mulraney M, Mensah F, Oberklaid F, Efron D, Hiscock H. Sustained impact of a sleep intervention and moderators of treatment outcome for children with ADHD: a randomised controlled trial. Psychological Medicine. 2020;50(2):210-219. DOI 10.1017/S0033291718004063. PMID: 30654852.

3. Hiscock H, Mulraney M, Heussler H, et al. Impact of a behavioral intervention, delivered by pediatricians or psychologists, on sleep problems in children with ADHD: a cluster-randomized, translational trial. Journal of Child Psychology and Psychiatry. 2019;60(11):1230-1241. DOI 10.1111/jcpp.13083. PMID: 31184382.

4. Malkani MK, Pestell CF, Sheridan AMC, Crichton AJ, Horsburgh GC, Bucks RS. Behavioral sleep interventions for children with ADHD: a systematic review and meta-analysis. Journal of Attention Disorders. 2022;26(14):1805-1821. DOI 10.1177/10870547221106239. PMID: 35758199.

5. Larsson I, Aili K, Lonn M, Svedberg P, Nygren JM, Ivarsson A, Johansson P. Sleep interventions for children with attention deficit hyperactivity disorder: a systematic literature review. Sleep Medicine. 2023;102:64-75. DOI 10.1016/j.sleep.2022.12.021. PMID: 36603513.

6. Fang Y, Wang Z, Zhang M, et al. The influence of existing interventions on sleep of youth with attention-deficit/hyperactivity disorder: a meta-analysis of randomized controlled trials. Sleep Medicine Reviews. 2026;88:102303. DOI 10.1016/j.smrv.2026.102303. PMID: 42096966.

7. Keuppens L, Baeyens D, Daems J, et al. Effectiveness of a cognitive behavioral sleep hygiene intervention for adolescents with ADHD: a randomized controlled trial. European Child and Adolescent Psychiatry. 2025;34(11):3415-3426. DOI 10.1007/s00787-025-02755-0. PMID: 40423708. Correction: DOI 10.1007/s00787-025-02825-3.

8. van der Ham M, et al. The effects of sleep treatment on symptoms of ADHD, sleep quality, fatigue, and depressive symptoms in adults. Journal of Attention Disorders. 2026;30(3):354-369. DOI 10.1177/10870547251379103. PMID: 41140200.

9. Jernelöv S, Larsson Y, Llenas M, Nasri B, Kaldo V. Effects and clinical feasibility of a behavioral treatment for sleep problems in adult attention deficit hyperactivity disorder: a pragmatic within-group pilot evaluation. BMC Psychiatry. 2019;19:226. DOI 10.1186/s12888-019-2216-2. PMID: 31340804. PMCID: PMC6657040.

10. Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2021;17(2):255-262. DOI 10.5664/jcsm.8986. PMID: 33164742. PMCID: PMC7853203.

11. Centers for Disease Control and Prevention. About Sleep. Updated May 15, 2024. Accessed August 30, 2026. Official page.

12. National Heart, Lung, and Blood Institute. Sleep Apnea Symptoms. Updated January 9, 2025. Accessed August 30, 2026. Official page.

13. National Institute of Neurological Disorders and Stroke. Restless Legs Syndrome. Updated March 13, 2026. Accessed August 30, 2026. Official page.

14. National Institute of Mental Health. Bipolar Disorder. Accessed August 30, 2026. Official page.

15. National Highway Traffic Safety Administration. Drowsy Driving: Avoid Falling Asleep Behind the Wheel. Accessed August 30, 2026. Official page.

16. Substance Abuse and Mental Health Services Administration. 988 Suicide and Crisis Lifeline. Updated September 26, 2025. Accessed August 30, 2026. Official page.

17. National 911 Program. Calling 911. Updated January 24, 2023. Accessed August 30, 2026. Official page.

Urgent U.S. help: call 911 for immediate danger; call or text 988, or use 988 chat, for crisis support.

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This article is for education and is not a diagnosis or an individual treatment plan. Reading it does not create a clinician-patient relationship. ADHD care may include behavioral supports, therapy, school or workplace accommodations, medication, or a combination. Discuss major treatment changes with a qualified clinician. Evidence and U.S. guidance were checked on August 30, 2026.

If you or someone you know is in crisis

• Call 911 or go to your nearest emergency room for any life-threatening emergency.
• 988 Suicide & Crisis Lifeline — call or text 988, available 24/7. En español: marque 988 y oprima 2. Veterans: 988 and press 1, or text 838255.
• Crisis Text Line — text HOME to 741741.
• The Trevor Project (crisis support for LGBTQ+ young people) — call 1-866-488-7386, or text START to 678-678.
• National Sexual Assault Hotline (RAINN) — call 1-800-656-HOPE (4673) or text HOPE to 64673; free, confidential, 24/7. Online chat at RAINN.org/hotline.
• National Domestic Violence Hotline — call 1-800-799-SAFE (7233) or text START to 88788; 24/7, help in 200+ languages. Online chat at TheHotline.org. If your phone or computer may be monitored, calling from a safer device is an option.
• Riverside County — Inland SoCal Crisis Helpline 951-686-HELP (4357), 24/7 (Inland SoCal United Way / 211+, in partnership with RUHS-BH); Community Access, Referral, Evaluation and Support (CARES) Line 800-499-3008, 24/7.
• San Bernardino County — Access Unit (Behavioral Health Helpline) 888-743-1478, 24/7; Mobile Crisis/CCRT 800-398-0018 (24/7, all ages) or text 909-420-0560. Arrowhead Regional Medical Center (ARMC) has a dedicated walk-in adolescent psychiatric ER (ages 13–17).
• Children under 13 — call 911 for immediate danger, contact your county's mobile crisis team (they respond to all ages), or go to the nearest pediatric emergency room.
• California Peer-Run Warm Line (non-crisis — someone to talk to) — call or text 1-855-600-WARM (9276); daytime and evening hours, not a 24/7 line.
• NP Fady (non-emergency) — for routine scheduling or questions, call (909) 707-6261. This line is not monitored for emergencies.