If you’ve got a child with ADHD, nighttimes in your house frequently look like a madhouse. Your child still runs on full batteries, claims they are not tired, and does anything to avoid bedtime. Sometimes, they are up late because they are still doing homework, uncertain about managing their time, or breaking down assignments. They stay up so late that they are irritable and cranky the next morning, making school and home life harder still.

Did I mention all this means you are not getting much sleep either? 

First, let’s clarify that your child isn’t willful, defiant, or challenging about bedtime on purpose. You have a great kid! But kids with ADHD (attention deficit hyperactivity disorder) have a biological reason for why they struggle so much with sleep. The same parts of your brain that control attention also control sleep! So if you have a child with attention deficit disorder, you can bet they basically also have sleep deficit disorder. (No, that’s not a real thing, but it sure feels like it sometimes!) In addition, many ADHD medications commonly prescribed have side effects that can mess with a child’s sleep schedule.

You love and care for your children. You know that they deserve a good night’s sleep so they can better manage the next day. If you’re looking for some suggestions for how to make bedtimes more manageable for your child with ADHD, look no further!

Exercise

Getting physical exercise is important for kids with ADHD for many reasons. But in terms of sleep, getting exercise during the day is more likely to help your child be tired at night. If your child is older, there is some benefit to getting an exercise bike for the basement or the living room. They can study while pedaling and get some of that pent up energy out. For younger children, this could be a game of tag or a tickle fight.

Better yet, have your child get some of that activity outside. Being in the sunshine naturally helps kids’ circadian rhythms adjust. This will make them more tired at the end of the day when it gets dark.

However, just as a note, do not give in to the temptation to have your kid running laps around the house five minutes before bedtime. Although they might be physically winded, that much activity is more likely to activate their brains and keep them awake longer instead of tuckering them out!

Routine, routine, routine

The first step in helping your child is to set some daily, weekly, and even monthly routines. These routines should be the same for weekdays and weeknights to best solidify them in your child’s mind. Plan to make a visual reminder of the performance somewhere they’ll see it, like a bedroom or bathroom.

The most important part of the routine is, of course, bedtime. Children with ADHD genuinely may not be tired at the exact times as other children their ages, but they still generally require the same amount of sleep. Unless you’re homeschooling, that means they still need to get up at the same time as every other child. Even if you’re homeschooling, making sure your child goes to bed at the same time every night encourages a healthy sleep schedule.

Check with your pediatrician about how much sleep they’d recommend, but the CDC suggests at least nine hours for elementary school-aged children and eight-10 hours for teenagers. Count back from when your mornings need to start, and you’ve established a bedtime.

If children complain they’re unable to sleep at bedtime, resist the urge just to let them stay up later until they’re tired. Please remind your child that rest is important for their bodies. Even if they can not fall asleep immediately at whatever bedtime you’ve set, laying in bed and relaxing until sleep does come is beneficial. Read a book together, tell stories and cuddle in bed, or try other soothing night time protocols.

Aside from setting a bedtime, though, here are some other elements to include in your nighttime routine.

Prep for the next day

You know your kid best. But if they have ADHD, mornings can be as much of a struggle as nighttime. Why not help your future self out by making the next day easier?

Create a strong bedtime routine. Consider tasks that are mundane and simple in preparation for the next day.

• Pick out clothes for the next day and lay them out neatly somewhere.
• Pick what you want for breakfast. Your child can set out their bowl or plate with a note.
• Set an alarm clock with the proper wake-up time.
• Pack up all your school things in a book bag or backpack and put it somewhere prominent.

Learning this protocol now will help them later as independent adults trying not to be late to that early morning meeting.

Put screens away

Consider including a “last call” time for screen usage. If the average brain has a hard time falling asleep if it’s recently been looking at a screen, imagine how much more complex that is for someone with ADHD who already struggles with sleep! Sleep professionals suggest anywhere from one to three hours before bed as the absolute latest for screen time.

In general, it’s a good idea to limit how many hours your child with ADHD spends in front of a screen. The bright lights and interactive surface can appeal to a child whose brain is designed for maximum stimulation even more than the average child. Unfortunately, lots of time sitting in front of a screen can often mask how much energy they really needed to use.

Hygiene

Some children with ADHD struggle to remember to complete hygienic tasks like teeth or hair brushing, bathing, or washing their face. Include all required clean charges on your “routine poster” so no one forgets!

Create a sleep zone

Kids love decorating their rooms and making their spaces personal. Use this desire to have them help you create a bedroom optimized for their best sleep.

Many children benefit from white noise machines, a loud fan, soft classical music, or another source of repetitive, non-speech noise. Just make sure the noises aren’t coming from a tablet or phone that your child can then grab and start playing with in the middle of the night!

You can also consider getting exceptional blackout curtains. They’ll help to block the last rays of sunshine during the summer and make your child’s bedroom lovely and dark. If your child wants a nightlight, consider finding one that runs on a timer and can shut off after an hour or so. That way, if your child wakes up in the middle of the night, their brains aren’t tricked into full alertness by the light.

Finally, weighted blankets are hugely beneficial for children with autism, anxiety, and also ADHD. The pressure seems to have a soothing and calming effect on many children. Now that they’re so popular, they can be found affordably in most stores.

Calm the mind

One of the last things your child can do before bed (add it to the routine poster!) is some mindfulness practice. This often takes the form of guided meditation, nighttime prayers, or gratitude journaling. Regardless of what method your child chooses, having a set time to “take out the day’s mental trash” can really help prepare them for sleep.

Final thoughts

No two kids are the same. Your child might absolutely HATE noise and be unable to sleep unless it’s tranquil. Find what works for your kid, and don’t be afraid to change it up after a week or two if it doesn’t work. Remember that kids of different ages have different needs, so don’t forget to adjust your methods as your child grows.