If bedtime feels like a nightly battle, you’re not alone—up to 50% of kids with ADHD experience sleep difficulties. But with the right strategies, restful nights are possible. Here’s how to create a sleep-friendly routine for your child.
Key Takeaways:
- Melatonin supplements can be helpful but should be used with medical guidance.
- ADHD can make it harder for kids to fall and stay asleep.
- A structured bedtime routine improves sleep quality.
- Limiting screen time before bed can help regulate melatonin.
- White noise, weighted blankets, and relaxation techniques may promote rest.
Table of Contents
Create a Consistent Bedtime Routine
If your child has ADHD and struggles to sleep, setting up a cozy bedtime routine can help. Try making a calming pattern that tells them it’s time to sleep. You could start with a warm bath, then give them a gentle massage or read their favorite bedtime story. Consistency is key—doing the same steps in the same order every night helps signal to your child’s brain that it’s time for sleep.
Also, Goally’s learning tablet for kids can be a great helper in this bedtime process. This tablet is more than just a device; it’s a useful tool to support this important routine, making it easier for your little one to fall asleep. So, if ADHD is making bedtime tough for your child (and you), let’s focus on building that bedtime routine.
Read More: How to Put a Kid to Sleep in 40 Seconds
Design a Sleep-Friendly Environment
Creating a cozy, clutter-free sleep sanctuary is essential for your child. Invest in comfortable bedding, blackout curtains, and a white noise machine to block out external distractions. Keep the room cool, ideally around 65°F, to encourage relaxation. Don’t forget to banish electronic devices from the bedroom, as the blue light they emit can interfere with sleep.
Encourage Relaxation Techniques
Help your child develop relaxation skills to combat ADHD-related sleep issues. Relaxation techniques can help your ADHD child who has trouble sleeping.
- Develop Relaxation Skills: Empower your child to fight off ADHD trouble sleeping with the skill of relaxation. Techniques like deep breathing exercises, progressive muscle relaxation, and guided imagery can be hugely beneficial.
- Introduce at Bedtime: Introduce these relaxation methods during the wind-down time before sleep. This will help your child associate these techniques with the process of falling asleep.
- Encourage Independent Practice: Encourage your little one to independently practice these techniques. The more familiar they are, the more effective they will become.
- Utilize Goally Apps: Leverage the power of Goally’s tailored apps focused on relaxation and mindfulness. These apps can be a handy tool to introduce and reinforce these sleep-friendly habits, easing your child’s ADHD trouble sleeping.
Introduce these methods during bedtime and encourage your child to practice them independently, using Goally apps tailored to relaxation and mindfulness.
Limit Stimulating Activities Before Bed
Avoid exposing your child to stimulating activities or content at least one hour before bedtime. Replace video games and action-packed TV shows with calming activities like puzzles, coloring, or listening to soothing music. This will help their brain transition smoothly into sleep mode.
Read More: How to Calm an Overstimulated Toddler
Monitor Food and Drink Intake
Let’s talk about food, parents, especially those evening meals and snack time decisions. Is your kiddo having a tough time snoozing because of ADHD trouble sleeping? You should take a closer look at their plate. Keep a keen eye out for those sugary, bouncy-energy foods and anything caffeinated that could make those z’s elusive.
Instead, consider filling their plate (or snack bowl) with sleep-friendly fare. Cherries, bananas, or even a classic glass of warm milk could do the trick. And remember, timing is everything! Try nudging dinner a little earlier to sidestep any late-night indigestion dramas disrupting your child’s sleep. Small changes can make a big difference when taming ADHD trouble sleeping!
Consult a Professional If Your ADHD Child Still Has Trouble Sleeping
If your child continues to experience sleep problems despite your diligent efforts, it’s advisable to seek assistance from a qualified professional. Reach out to your pediatrician or a sleep specialist to investigate potential underlying sleep disorders or medication-related side effects. They may propose a sleep study or provide additional behavioral strategies tailored to address the specific sleep-related challenges of your child with ADHD.
Establish a Sleep Schedule
Consistency doesn’t stop at bedtime routines—maintaining regular sleep and wake times will help regulate your child’s internal clock. Aim for the same bedtime and wake-up time every day, even on weekends. This consistency will eventually make it easier for your neurodivergent kid to drift off to sleep and wake up refreshed.
Encourage Physical Activity
Daily exercise can have a significant impact on your child’s sleep quality. Encourage outdoor play or structured sports activities to help them burn off excess energy. However, avoid vigorous exercise right before bedtime, as it can have the opposite effect and make it more difficult for your adhd child to fall asleep and create trouble sleeping.
Offer Comfort Items
Sometimes, all a child needs is a little comfort to ease their anxiety and help them sleep. Provide a favorite stuffed animal, a soft blanket, or even a special pillow that brings them a sense of security. These comfort items can also help create positive associations with bedtime.
Empower Your Child
Empower your child by involving them in creating their own sleep strategies. Collaborate on a bedtime routine, let them choose the relaxation techniques they enjoy, and encourage them to take ownership of their sleep environment. This sense of control can work wonders for overcoming ADHD trouble sleeping.
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.
Tackling ADHD-related sleep issues doesn’t have to be difficult. By using these effective strategies, you can help your neurodivergent child get better sleep and wake up ready for the day. Keep trying different methods, as each child is unique and may respond differently. With patience, love, and support from Goally’s resources, you can help your child enjoy the benefits of a good night’s sleep. Here’s to brighter mornings and sweet dreams!
Resources:
- Centers for Disease Control and Prevention (CDC)
- National Institute of Mental Health (NIMH)
- Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD)
FAQs About ADHD Trouble Sleeping
What can help a child with ADHD trouble sleeping? Creating a consistent bedtime routine, incorporating relaxation techniques, and controlling dietary habits can significantly help a child with ADHD trouble sleeping.
Can Goally's learning tablet help with ADHD trouble sleeping? Yes, Goally's learning tablet offers features that reinforce healthy sleep habits, making it a valuable tool for combating ADHD trouble sleeping.
Does diet affect ADHD trouble sleeping? Yes, limiting sugary foods and caffeinated beverages while including sleep-promoting foods in the diet can improve sleep quality in children with ADHD.
Can relaxation techniques assist in managing ADHD trouble sleeping? Absolutely! Techniques like deep breathing, progressive muscle relaxation, and guided imagery can effectively help a child with ADHD improve their sleep.
Is there a connection between an early dinner schedule and reducing ADHD trouble sleeping? An early dinner can help avoid late-night indigestion, often improving sleep quality in children with ADHD trouble sleeping.
This post was originally published on 04/07/2023. It was updated on 01/29/2025.
Hennah is an experienced writer and researcher, helping children with autism, ADHD, and other neurodivergent conditions. As a blog contributor for Goally, she combines her deep understanding of neurodiversity with practical advice, offering valuable insights to parents and educators.
