Combatting Hyperactivity Before Bed

Whether your child has been diagnosed with ADHD, ADD, or simply has a tendency to be hyperactive before bed, bedtime routines can be challenging. Children with ADHD are three times less likely to get enough sleep compared to their peers. These strategies can help ensure your child gets the rest they need and build a calming nighttime routine.

1. Establish a Consistent Routine

Predictability is key, especially for children with ADHD and ASD. Work with your child to create a structured bedtime routine that includes brushing teeth, reading, and a relaxing bath. The more consistent the schedule, the more your child will feel settled and secure. Allow them to have a say in the process—it empowers them and creates a sense of ownership!

2. Set a Bedtime Alarm

It may sound unusual, but setting a quiet, non-intrusive alarm before bedtime can help your child associate the sound with winding down. This technique makes sleep feel like a natural part of the evening, rather than a demand. The gentle reminder from the alarm provides an extra layer of structure.

3. Avoid Over-Stimulating Activities Before Bed

In the hour leading up to bedtime, avoid stimulating activities such as watching TV or playing video games. These activities can trigger an overactive mind, making it harder for your child to transition into a calm state. Opt for quieter, calming activities like reading or listening to soothing music instead.

4. Consider a Weighted Blanket

Many children with ADHD or ASD experience difficulties with proprioception—the sense of where their body is in space. A weighted blanket provides gentle, deep pressure on their joints and muscles, helping them feel grounded and calm. This can be especially helpful for children with an overactive nervous system, promoting relaxation throughout the night.

5. Use White Noise to Block Distractions

Children with sensitive hearing can easily become overstimulated by environmental noises. White noise or a simple fan can help mask distracting sounds and create a soothing environment for sleep. You can experiment with different sounds or use apps that provide a variety of options, from nature sounds to gentle humming.

6. Respect Your Child’s Individual Sleep Needs

Sleep needs can vary greatly from child to child. It’s important to understand and respect your child's unique sleep patterns. While they may need more or less sleep than others, the goal is to create a routine that works for them. It’s better to allow your child to go to bed later and get quality sleep, than to force an early bedtime that causes anxiety about falling asleep.

Additional Tips:

• Be patient and flexible: Bedtime routines may take time to adjust, but consistency and understanding are key. Gradually implement these tips and track what works best for your child.
• Create a peaceful sleep environment: A calm, dark, and quiet room is crucial for children with ADHD. Remove distractions and keep the environment as serene as possible.

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