7 Easy Bedtime Routine Tips for Children with ADHD

Bedtime can be a tough part of the day for families. For parents with kids who have ADHD, it can be even more challenging. The constant restlessness, racing thoughts, and difficulty winding down at the end of the day can make it tough for them to fall asleep and stay asleep. 

Unfortunately, lack of rest can further intensify ADHD symptoms, making it even harder for children to focus, regulate their emotions, and perform well in school or other activities.

If you suspect your child has ADHD but you haven’t gotten a diagnosis, your kiddo can get started on a path to treatment by taking our free Family Mental Health Check-up. 

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Why Routine Is Important for Children with ADHD

All children benefit from structure and routine, but for children with ADHD, it can be particularly impactful. ADHD often affects a child's ability to regulate emotions, manage time, and follow through on tasks, which can result in increased anxiety and frustration, especially when transitioning from one activity to another. 

Kids with ADHD are especially sensitive to disruptions in their routine, and their bedtime is no exception. They’re also at an increased risk of developing sleep problems, which are often linked to hyperactivity, anxiety, and emotional regulation issues. When children are sleep-deprived, their ability to manage impulses, concentrate, and regulate their emotions is diminished, which can further worsen the symptoms of ADHD.

A consistent routine helps by creating a sense of predictability in their day, reduces conflict and stress by setting clear expectations for what comes next. 

For example, a routine consisting of first putting on pajamas, then brushing teeth, next reading a book and then hopping into bed helps to reduce unpredictability, distractions, and anxiety because the child knows what will happen next. This predictability helps them feel more in control, making it easier to manage their behaviors and emotions. 

How to Create a Bedtime Routine for Your Child with ADHD

Creating an effective bedtime routine for your child with ADHD involves several key elements that promote relaxation, structure, and comfort. Here are some tips to help guide you:

Tip 1: Give Them Enough Time

Rushing kids through the bedtime process can lead to frustration and resistance. It's important to provide ample time for them to complete each part of the routine without feeling rushed. ADHD children may become distracted or overwhelmed more easily than other children, so a relaxed pace helps to reduce tension. 

You may find it useful to build in extra time, allowing for "buffer" periods between tasks. For example, if you know that your child typically needs a few extra minutes to get dressed or brush their teeth, be sure to allow time for this. Setting clear expectations and offering gentle reminders, such as alarms or visual cues, can help your child stay on track. For instance, setting an alarm for 15-minute intervals can signal when it’s time to move on to the next step, making the transition smoother and reducing the likelihood of conflicts.

Tip 2: Screens Off

To help your child wind down, turn off screens at least an hour before bedtime; this will help their brain transition into "sleep mode" more effectively. Screen exposure can be particularly detrimental for children with ADHD, as it heightens alertness and interferes with their ability to calm down.

During this screen-free time, you can introduce calming activities that engage your child in a positive way. For example, reading books or engaging in quiet conversation can help shift their focus away from stimulating content, making it easier for them to relax.

For children who are particularly attached to screen time, gently establish a "no screens" rule at least an hour before bed. Over time, they will become accustomed to this and will associate screen-free time with winding down for the evening.

Tip 3: Use Our Bedtime Pass Intervention

It’s common for children to not want to go to bed and to try many tactics to stay up. This can be frustrating for families at the end of a long day.  The Bedtime Pass is a research-supported strategy to help children fall asleep on their own and to reduce conflict. It provides structure for both children and caregivers during this tricky time and empowers children to work toward independent sleep.

The Bedtime Pass (download below) supports caregivers in limiting the amount of times a child calls out, gets out of bed or makes a request and confidently communicates to the child that they can fall asleep independently. Caregivers create 1-3 Bedtime Passes, depending on their child, that their child can use for various requests - hugs, kisses, bathroom breaks while setting limits on what the pass cannot be used for, things like snacks or water. Caregivers identify a prize, typically something small but motivating for the child, that the child will earn when they turn in unused Bedtime Passes in the morning. Caregivers can learn more about how to use this with their child here.

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Tip 4: Use Exercise

Physical activity earlier in the day can help children with ADHD expend energy, making it easier for them to fall asleep at night. While avoiding vigorous exercise too close to bedtime, as it can be overstimulating and make it harder for your child to relax. Exercise raises the body’s heart rate and core temperature, which can interfere with the natural winding down process required for restful sleep.

Instead, encourage your child to engage in physical activities early in the day—whether it’s playing outside, riding a bike, or participating in sports. This can help release pent-up energy, leading to a more restful night’s sleep. If your child struggles with too much energy before bed, activities such as stretching or deep breathing exercises can serve as effective relaxation techniques.

Tip 5: Relaxing Activities

Including calming activities before bedtime can help your child unwind and prepare for sleep. Consider reading a favorite story or running a warm bath. These activities help slow down the body and mind, signaling to your child that it’s time to go to bed.

Caregivers can also explore techniques like guided meditations or deep breathing exercises to help your child calm their racing thoughts. Mindfulness techniques, including body scans or visualizing peaceful scenes, help reduce anxiety and provide a calming ritual that signals to your child’s brain that it’s time to sleep. Little Otter has free guided meditations available!

Tip 6: Give Limited Choices

Children with ADHD often feel more in control and cooperative when they’re given some autonomy. Offering limited choices during the bedtime routine can reduce resistance and improve compliance. For example, let your child choose between two stories or decide which pajamas they want to wear. This sense of control can make bedtime feel like less of a power struggle.

Providing choices within a structured routine allows your child to feel a sense of involvement and helps prevent the "I don’t want to go to bed" resistance. You can also involve your child in other aspects of the bedtime process, such as choosing their favorite blanket or pillow.

Tip 7: Use a Visual Schedule

A visual schedule can be especially helpful for kids with ADHD, particularly younger children or those who struggle with verbal instructions. Create a simple chart or picture-based schedule that outlines each step of the bedtime routine. This visual cue helps your child understand what to expect next, reducing anxiety and helping them stay on track.

Visual schedules not only help children with ADHD stay organized but also give them a sense of control over the routine. Each time they complete a step, they can check it off, which builds a sense of accomplishment and reinforces the idea of completing tasks in sequence. For younger children, you might use pictures, while older children may benefit from a written checklist.

A consistent bedtime routine is crucial for children with ADHD, as it helps them manage sleep difficulties and prepares them for the following day. By using the strategies outlined above you can help your child develop healthy sleep habits that will improve their overall well-being. 

FAQ About Bedtime Routines for Children with ADHD

How long should a bedtime routine for a child with ADHD be?
The routine should be long enough to allow for a smooth transition between tasks, with extra time for ADHD-related delays. Typically, a bedtime routine lasts between 30 minutes to an hour, but it may vary depending on your child's needs.

Should I avoid any specific foods or drinks before bedtime?
Yes, avoid caffeine and sugar close to bedtime, as they can affect sleep. It’s also best to avoid heavy meals right before bed, as they can cause discomfort.

How can I help my child who is resistant to bedtime?
Try making the routine enjoyable by including activities your child enjoys, such as reading their favorite story or allowing them to choose their pajamas. Offering small choices and creating a calm environment can also help reduce resistance.

If you're struggling with your child's sleep issues or need personalized support, Little Otter can help. Our team of experts is here to provide advice and strategies tailored to your child’s unique needs. Reach out to us today for additional guidance on managing your child’s ADHD and sleep challenges!

If you need additional support around bedtime for your child, we have therapy, psychiatry, and parent coaching services that can help. 

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