How can I improve bedtime routines for ADHD kids? 

Families with ADHD children often find bedtime to be especially challenging. If you are wondering how to improve ADHD bedtime routines, the key lies in consistency, calming cues, and a solid evening structure. These small shifts can make a big difference to sleep quality and morning mood. 

Many children with ADHD struggle to settle at bedtime due to racing thoughts, constant restlessness, or being overly focused on one activity.  As a result, good sleep hygiene becomes even more critical. That means building a routine that reduces screen time, introduces gentle sensory cues (like dim lighting or soft music), and sticks to the same order each night: bath, book, bed. Keeping evenings structured helps children feel calmer and prepares their brains for sleep. 

Common Sleep Struggles in ADHD Kids 

Below are some typical bedtime challenges children with ADHD may face and how thoughtful routines and support can help ease them: 

Difficulty falling asleep  

Many children with ADHD find it hard to fall asleep due to overstimulation or mental restlessness. Cognitive Behavioural Therapy (CBT) techniques, like thought-challenging and mindfulness strategies, can help slow the mental chatter and build healthier associations with bedtime. 

Frequent waking or night-time anxiety  

Interrupted sleep or waking with anxiety is common. CBT can support these kids by reframing anxious thoughts and using calming rituals that reinforce a sense of safety and control. 

Resistance to routine  

Oppositional behaviour around bedtime often masks deeper struggles with transitions. A CBT-informed approach can include positive reinforcement and visual schedules to boost cooperation without adding stress. 

Visit providers like ADHD Certify for personal consultations that can help tailor bedtime routines to your child’s needs.    

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Parent training and support.