There are a lot of pieces to the “sleep puzzle.” From schedule, to foods, to routine…the list can go on and on! 

However, for children with ADHD, the sleep puzzle can be a little more stressful. 

It’s important to note that children with ADHD can exhibit bedtime pushback, might be unable to settle once in their bed, and/or might have difficulty staying in their bed. So how can we help? 

By working on a great routine and consistent schedule. 

A child with ADHD is wired differently and so they need a different approach when it comes to sleep. Often, we tackle that by finding out what’s going on BEFORE they go to bed. 

Before “Wind Down” Period

I advise parents to start this period about 2 hours before bedtime but remember that every child is different and every family’s schedule is different. Do what you can. Here are some “before bedtime” suggestions I give when I’m working with a family whose child has ADHD:

1. Outside activities- bike riding, racing, soccer, basketball. This enhances their drive to focus and their cognitive performance. 
2. The arts- things like learning an instrument, dancing, singing, acting. This allows them to access a different part of their brain and allows them to learn a new way of focusing. 
3. In-house activities- my favorite! 
   1. You can do small things like putting something heavy in a box and having them race it around the house.
   1. Walk and race like a crab or spider

You can do all of these or come up with your own. There is no limit to how long this period should last as long as you see that it’s working and is completed before the pre-

Pre-Bedtime Routine and Bedtime

That was the WIND-DOWN period. Now we’re onto the pre-bedtime routine that will lead into the actual bedtime routine. This is great because it allows your child to decompress and slow down while they are still doing some sort of activity. I suggest you start this 30-60 minutes before bedtime & even incorporate some of these as part of their routine. I often find that making sure the space they’re in less bright, helps calm them down.

1. Board games
2. Reading (can be in their room)
3. Magnatiles 
4. Stretching (can be in their room)
5. Puzzle/ matching games
6. Breathing exercises (can be done in their room)
7. Paint or color
8. Playdoh 

Once their wind-down period and pre-bedtime routine are over, you can do a simple bedtime routine. Here are examples: bathroom use, brushing teeth, going to their room, turning on white, brown, or pink noise at a low volume (if the sound doesn’t overstimulate them), doing stretching and breathing exercises, getting them into bed, kiss goodnight.

It’s important to remember to do what works for YOUR child and tweak the activity if needed. You also want to create a consistent routine, hold boundaries (whatever that looks like for you), give it a few weeks to be fully implemented, and remember……NO DEVICE at least one hour before bedtime. 

It’s important to remember to do what works for YOUR child and tweak the activity if needed.

You also want to create a consistent routine, hold boundaries (whatever that looks like for you), give it a few weeks to be fully implemented, and remember……NO DEVICE at least one hour before bedtime.