Build a Better Bedtime Routine For Your ADHD Child.

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ADHD has been linked to sleep problems in multiple studies. Many of the same brain functions that cause inattention can also negatively affect sleep. In addition, you may be battling hyperactivity, side effects from medication, and a constantly racing mind. Setting up a bedtime routine is important for every child, but especially for one with ADHD.

The following is a compilation of tips found on to help you set up a better bedtime routine:

  1. Set a bedtime and stick to it: When setting your child’s bedtime, consider that your child may need less sleep than children without ADHD. Set a reasonable bedtime that you can really commit to. This is the most important part of their routine.
  2. No TV or screen time 1 hour before bedtime. Whatever the cause be may be, screen time before bed seems to disrupt quality sleep according to researchers and parents. Use this time for a relaxing activity with your child like reading, journaling, a quiet low-stakes game, or just talking about the day.
  3. Give a light, healthy snack 30 minutes before bedtime. A protein-rich snack can be an effective get-to-sleep aid. Try oatmeal, whole-wheat cereal, an egg, some meat or fish, or cheese. Avoid caffeine and sugar after 4pm!
  4. Turn on an audiobook, white noise machine, box fan, or music while your child is trying to fall asleep. This can quiet the mind and drown out any distracting noises that can disrupt sleep.

The key for any parent is patience with a capital P. If your child fights you on bedtime, hear out their concerns or fears, but calmly remind them it’s bedtime, take them to bed, and remain consistent.


Check out our family management app at and ask one of our nannies how you can use our app to build a better bedtime!


Our Healthy Lifestyle blog is posted by Hannah. Hannah is our Executive Accounts Manager who has been part of the Play Attention family for over 11 years. She continually strives to make certain our families and professionals develop successful Play Attention programs