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Kids with ADHD are more likely to have problems sleeping. Unfortunately, many kids with ADHD get caught in a vicious cycle; ADHD makes it difficult to sleep, but being sleep-deprived makes ADHD symptoms worse. Insomnia for ADHD kids can be a vicious cycle.
In this article, I’ll talk about the importance of building an effective bedtime routine for your child with ADHD. I’ll go through all of the important elements to include, and you’ll even find an example bedtime routine at the end of the article!
Why Is Routine Important for Children With ADHD?
Structure and routine are important for all children, whether or not they have ADHD. Daily routines can help your child learn healthy habits and decrease conflict in the family. You don’t need to have daily arguments about how much screen time is allowed that day or what they’re having for breakfast. Children learn the rules and understand that they don’t change.
Establishing a solid bedtime routine is one of the most important things you can do to support your child with ADHD.
One of the main symptoms of ADHD is difficulty sleeping. Both kids and adults with ADHD have a very hard time falling asleep at night.
It could be because their thoughts are racing so fast that they have a hard time quieting their mind. They might be filled with restless, hyperactive energy and feel like they need to jump out of bed and run around. Many kids with ADHD get so hyperfocused on whatever they’re doing that it feels impossible for them to let the activity go and transition to sleep.
Stimulant medications, although they’re very effective for treating ADHD, can also come with the unfortunate side effect of difficulty sleeping.
All of this could explain why kids with ADHD are up to 3 times more likely to have sleep problems than kids without ADHD. Not only can sleep deprivation make ADHD symptoms worse, but it can also lead to other mental health problems like depression and anxiety.
When children with ADHD have a predictable bedtime routine, it helps their brains learn when it’s time to start winding down. Children have an external clock, so when a bedtime routine is incorporated, it makes them feel more secure and know what the expectations are. They know they can rely on this external schedule to let them know when it’s time to get ready for bed – they don’t need to rely on their own instincts or self-control.
Benefits of Routine
In general, structure and routine have been found to be very helpful for all children, not only those with ADHD.
The benefits of having a predictable family routine include the following:
- Kids feel emotionally safe because their environment is predictable
- It helps kids regulate their own behaviors and emotions
- Less family conflict
- Improves mood in children
- Helps kids learn healthy habits
- Bedtimes routines promote healthy child development, including in language and family functioning
How to Create a Bedtime Routine
When you help your child build an effective bedtime routine, you can reduce the impact of the disorder on sleep and help your ADHD child get the rest they need.
There are several components to a healthy bedtime routine for kids with ADHD. The routine that works for your child may not be what works best for another; no two children with ADHD are alike. With that said, you can try to incorporate the following things into your child’s bedtime routine to help them get restful sleep. In the next section, we'll introduce you to our favorite routine app to help ADHD children.
Try Joon App For Building A Bedtime Routine
Joon app is a game designed for children with ADHD. The game combines real-world tasks to receive points and rewards in-game. For example, the app would reward kids after they complete chores or jobs set by the parents. The child would be rewarded in the game to take care of their virtual pet or "Doter".
Here's an example of how Joon works:
You can claim your 7-day free trial here.
Give them enough time
Don’t make the mistake of underestimating how much time your child needs to transition from one task to the next. It may take you (or your other neurotypical kids) only 5 minutes to brush their teeth, but for a child with ADHD, it may take much longer.
Give your kids ample time to start and finish their bedtime routine. Use reminders and alarms to notify your child when it’s time to move on to the next task.
Screens off
Screen time before bed poor sleep are directly related to one another. The blue light that’s emitted from our electronic devices’ screens has been proven to disrupt the circadian rhythm and get in the way of restful sleep. This is true for everyone, not only for kids with ADHD.
Turn off screens about an hour before your child’s bedtime. This includes their smartphone, television, and tablet screens. Many parents find that it’s difficult to break their children away from their favorite shows, so this can have the added benefit of reducing stimulation so that your child is more willing to go to bed.
This includes all adults’ screens, as well. If it’s possible, turn off all screens in the house – even dad’s football game!
Make the bedroom pleasant
Your child will be more likely to be able to rest if their bedroom is designed for sleep. An ideal bedroom is comfortable – a sanctuary of sleep.
It’s also important that their bedroom is dark, quiet, and the right temperature (cool, but not cold). If your child is scared of the dark or quiet, you can use a night light or a white noise machine.
In addition, try to preserve their bedroom for sleeping only. Don’t allow them to eat or do homework in their room during the day, and keep their toys in another room.
Use exercise
Getting enough physical activity during the day can help kids fall asleep faster at night. This could be especially true for kids with ADHD, who have a lot of extra energy to burn.
However, exercising right before bed can actually keep kids up. It’s important that your child starts winding down with relaxing activities about an hour before bedtime.
To be smart about exercise, have your ADHD kid engage in some sort of physical activity in the middle of the day, like right before dinner. Ideally, this will tire them out so they’re able to fall soundly asleep when bedtime rolls around.
Relaxing activities
Fill your child’s bedtime routine with both hygiene-related activities (like brushing their teeth) as well as relaxing activities to put the mind at rest. For example, you could read a story together, engage in a kids’ mindfulness or yoga activity, or invite your child to take a warm bubble bath. Anything that relaxes their nervous system can be helpful.
Give them limited choices
Kids may be more intrinsically motivated to complete their bedtime routine if they have some autonomy over it. There may be some things that your child has no control over – for example, what time to go to bed – but in other areas, you may be able to give them choices.
For example, allow your child to choose what bedtime story they want to hear, or what scent of bubbles they want for their bath. Let them choose whether they want to take a bath first or brush their teeth first.
Example of a Bedtime Routine
Your child’s bedtime routine should be as unique as they are. The activities and times in this example routine will differ greatly depending on your child’s age and personality. This example bedtime routine is only meant to act as a guide to help you create one of your own.
4:30 P.M.: Fun exercise
5:00 P.M.: Dinner; this can also be an opportunity to talk about your child’s day
6:30 P.M.: Screens off 15-minute warning
6:45 P.M.: Screens off
7:00 P.M.: Bath time; allow your child to relax in the tub.
7:30 P.M.: Brush teeth and get into PJs (allow your child some choice)
8:00 P.M.: Relaxing music, storytime, and other “bedtime routine” tasks
8:30: P.M.: Lights Out/Sleep Time
About
Sarah Schulze MSN, APRN, CPNP
