Are you tired of bedtime frustrations with your neurodivergent child? In clinical practice, sleep problems are reported in an estimated 25%–50% of individuals who have ADHD. We’ve got the perfect solution—an ADHD-friendly nighttime routine that’s designed to make bedtime a breeze for both you and your child. In this post, we’ll guide you through the steps to create a calming, structured routine that caters to the unique needs of kids with thinking and learning differences. Say goodbye to bedtime battles and hello to peaceful nights!
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Creating an ADHD-Friendly Nighttime Routine: Promoting Restful Sleep
When it comes to establishing an ADHD-friendly nighttime routine, it’s important to remember that every child is unique. What works for one kid may be better for another kid. Here are some strategies to consider when creating a routine tailored to your child’s needs:
- Consistency is Key: Establish a consistent bedtime routine to provide structure and predictability for your child.
- Create a Calming Environment: Make the bedroom a soothing and comfortable space by using soft lighting, cozy bedding, and minimal distractions.
- Set Clear Expectations: Clearly communicate expectations and rules around bedtime to help your child understand what is expected of them.
- Wind Down Activities: Incorporate relaxing activities right before bedtime, like reading a book, listening to calming music, or engaging in a quiet hobby.
- Limit Stimulating Inputs: Minimize exposure to electronic devices and stimulate activities close to bedtime to help your child’s brain wind down.
- Consider a Sleep Schedule: Establish a consistent sleep schedule by setting regular wake-up and bedtime routines, even on weekends.
- Use Visual Supports: Utilize visual supports like visual schedules or checklists to help your child understand and follow the nighttime routine.
Step 1: Set a Regular Bedtime
Creating an ADHD-friendly nighttime routine starts with setting a regular bedtime. Please choose a time that works for your family and stay with it every night, even on weekends. This helps your child’s body gets used to falling asleep and waking up at a consistent time each day.
Consistency is important for kids with ADHD. To make it easier, try setting an alarm or timer to remind you when it’s time to start the ADHD night routine. This way, everyone in the family knows when it’s time to wind down.
Customize visual schedules that teach kids independence. No more nagging, no more stress.
Step 2: Make a Relaxing Bedroom
Turn your child’s bedroom into a cozy sleep space by getting rid of distractions and making it relaxing. Keep the room cool, dark, and quiet. You can use blackout curtains, white noise machines, or calming scents like lavender. Also, take out electronic devices because screen time can make it harder to sleep.
To Create a Calming Environment, Consider These Ideas:
- Choose soothing colors for the walls and bedding
- Add soft lighting, like a dimmable lamp or nightlight
- Provide a comfortable mattress and pillows
- Keep the room clean and clutter-free
Read more: How Do You Deal With ADHD Meltdowns?
Step 3: Start a Pre-Bedtime Routine
About an hour before bedtime, begin calming activities that tell your child it’s time to get ready for sleep.
Some Ideas Are:
- Reading a book together
- Listening to soft music or nature sounds
- Doing deep breathing exercises or meditation
- Trying gentle stretching or yoga
Remember, the goal is to help your child relax and wind down. You can also ask your child what activities they find calming and include those in the ADHD-friendly nighttime routine.
Read More: How Much Sleep is Too Much Sleep?
Step 4: Teach Good Hygiene
Include personal hygiene tasks in the nighttime routine, like brushing teeth, washing face, and taking a warm bath or shower. The warm water can help your child relax and feel sleepy.
Here Are Some Tips To Make Hygiene Tasks More Enjoyable:
- Use fun toothbrushes and toothpaste flavors
- Play calming music during bath time
- Make a game out of washing their face
- Encourage your child to choose their favorite pajamas
Step 5: Give a Small Snack
A light, healthy snack can stop hunger from keeping your child awake. Choose sleep-friendly foods like whole-grain crackers with cheese, a banana, or a small bowl of yogurt with berries.
Avoid giving your child sugary or caffeinated snacks before bedtime, as these can make it harder for them to fall asleep. Stick to snacks that are easy to digest and won’t cause a sugar rush.
Step 6: Avoid Exciting Activities
Please keep your child away from activities that can make them too excited before bedtime, like watching TV, playing video games, or running around. Instead, suggest quiet activities like coloring, puzzles, or building with blocks.
Read more: Foods to Avoid for ADHD Child
To help your child transition from playtime to bedtime, try setting a timer for 10-15 minutes before the ADHD-friendly nighttime routine starts. This gives them a clear signal that it’s time to wrap up their activities and start winding down.
Step 7: Use Pictures to Help
Visual schedules or checklists can help kids with ADHD remember each step of the routine. Make a visual reminder of the ADHD-friendly night routine and put it somewhere easy to see in your child’s bedroom.
Some ideas for visual reminders include:
- A colorful, illustrated checklist
- A dry-erase board with the routine steps
- A magnetic chart with moveable pieces
Step 8: Praise and Reward
Tell your child they did a good job when they follow the routine and finish each step. Positive words can make them want to keep practicing good sleep habits. You can also use a reward system, like a sticker chart, to show their progress and celebrate when they do well.
Rewards don’t have to be big or expensive. Simple things like extra cuddle time, a special breakfast, or a small toy can be enough to motivate your child.
"The Goally has changed how routines work in our house and gives my son incentives to actually complete them. It has also lessened tantrums because set routines really help him. " — Missy Learn more →
Step 9: Be Patient and Ready to Change
It might take time for your kid to get used to their new ADHD-friendly night routine. Be patient and ready to change things if needed. Talk to your kid and listen to what they say to make sure the routine works for them.
Tips for Creating an ADHD-Friendly Nighttime Routine
Here are some additional tips to optimize your child’s ADHD-friendly night routine:
| Tips |
|---|
| Encourage your child to engage in calming activities like deep breathing exercises or progressive muscle relaxation. |
| Avoid stimulating foods or beverages close to bedtime, such as caffeine or sugary snacks. |
| Establish a routine for organizing and preparing items for the next day to help your kid feel more prepared and less anxious. |
| Consider using a white noise machine or a calming sound app to create a soothing auditory environment. |
| Be flexible and open to adjusting the routine as needed to find what works best for your child’s unique needs. |
Remember, finding the right ADHD night routine may require patience and persistence. By customizing the routine to your child’s specific needs and being open to trying new strategies, you can create a bedtime routine that promotes restful sleep and helps your child get the rest they need.
Try Goally For Your Child With ADHD
Goally is an excellent option for many families that have a child with ADHD. Use game play as a points-based motivator for your kiddo with ADHD, help them learn emotional regulation skills, and watch them grow! It’s simple to set up and has an expert-informed design.
Keep in mind that every kid is different, and what works for one kid may not work for another. Be open to trying new strategies and adjusting the routine as needed to find the best fit for your child. With patience and persistence, you’ll create a nighttime routine that helps your child get the rest they need.
FAQ’s About ADHD-friendly Nighttime Routine
Why is an ADHD-friendly nighttime routine important for children with ADHD? An ADHD-friendly nighttime routine provides structure, predictability, and a calm environment, which can help children with ADHD wind down, relax, and improve their quality of sleep.
What are some key components of an ADHD-friendly nighttime routine? A consistent bedtime, calming activities before bed, a quiet and comfortable sleep environment, clear expectations, and minimizing stimulating inputs are important components of an ADHD-friendly nighttime routine.
How can visual supports help in an ADHD-friendly nighttime routine? Visual supports, such as visual schedules or checklists, can assist children with ADHD in understanding and following the nighttime routine, enhancing their sense of structure and reducing anxiety.
Are there specific activities that can help children with ADHD wind down before bedtime? Engaging in calming activities like reading a book, listening to calming music, or practicing deep breathing exercises can help children with ADHD relax and prepare for sleep.
Why is consistency important in an ADHD-friendly nighttime routine? Consistency in an ADHD-friendly nighttime routine helps establish a pattern, reduces anxiety, and reinforces healthy sleep habits, promoting better sleep and overall well-being for children with ADHD. This post was originally published on 04/12/23. It was updated on 12/27/2023.
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