Bedtime can be particularly difficult when you have an ADHD child. From sleep problems, which are common, to struggles settling, there’s a lot to look out for. Luckily, there are some strategies you can use when your child needs to rest.

Your ADHD child needs rest to be happy and healthy. However, that’s often easier said than done. Clear communication, a reward system, and relaxing activities can help. Here are some of the ways that you can help them during bedtime.

1. Create a calm environment

All children need a calm environment when they go to bed. However, since ADHD kids are prone to distraction, it’s vital that you create a space in which their brains naturally relax. First up, you want to limit the distractions in the bedroom. That means removing screens and tech.

Next, work on making the space chilled. Use dimmed lights, relaxing music, and soft furnishings to make their bedroom environment calming. If your child is sensitive to light or noise, try getting some blackout curtains for this space.

2. Try a “wind down” routine

Routine matters, even when it can be difficult to follow. ADHD children often avoid consistency but there are ways you can use it to help them (while still being flexible). Make sure they have a bedtime that is the same every day, even at the weekends, and show this visually if possible.

When bedtime approaches, use a “wind down” routine. This should be the same pattern every time. For example, it may include a bath, book, and then bed sequence. Of course, you can switch this up depending on the age of your little one.

3. Check the medication timing

If your child takes ADHD medication, check whether the timing of it is keeping them awake. Should you think it’s interfering with their sleep, it’s wise to speak to their GP or prescriber about the issue. Document any side effects you’ve noticed and share that with them, too.

4. Say goodbye to worries

ADHD and anxiety are closely linked, and some children struggle more than others. If your child tends to worry at night, it can keep them awake just as it would an adult. Look for ways to ease this strain for them. That may be allowing them to rant things out, encouraging them to journal, or just going over the plan for the next day so they aren’t stressed about it.

5. Use a reward system

Reward systems can sometimes be helpful for children with ADHD. That may mean using a sticker chart, for example. You could promise small morning rewards for good bedtimes. Every child will be different, and so it’s important to figure out what works for your family.

Bonus: Relaxation techniques

While the above tips can help you establish a good bedtime routine for your ADHD child, there will be times when they struggle to settle. In these cases, it’s smart to have some relaxation techniques in your back pocket. Here are some strategies you can use:

• Deep breathing: Box breathing can be particularly helpful in calming the nervous system down. To do this, breathe in for four, count for four, and then breathe out for four. Show your child the process and even do it with them.
  

• Quiet reading: If your child is finding it hard to go to sleep, ask if they want to do a low stimulation activity, such as quiet reading. This will help them to relax. Be sure to keep the lighting dim while they are reading, too.

• Meditation: Meditation is not just for adults. Look for podcasts or soundscapes online that your ADHD child can use when they need to unwind.

Takeaway

Whether your child has an ADHD diagnosis or they are waiting on an ADHD assessment, having a stable routine can be helpful. Use the strategies we’ve shared here to support them.