Bedtime & Sleep

5 Sleep Tips for Children with ADHD

Follow these rules to help your child get a better night’s sleep and wake up well rested.

Mother waking her son up at the normal time on vacation, a common travel tip
Mother waking up sleeping son

1. Avoid Caffeine

No snacks or drinks that contain caffeine, such as chocolate and soda pop, after 4 pm.

2. Set a Bedtime

Children with ADHD need structure and routine. Set a nightly bedtime and stick to it.

3. Make Bedtime Fun

Give your child a 10-minute warning, and then use that 10 minutes as a wind-down period. Choose a relaxing activity, such as listening to music, singing or reading, before putting your child to bed.

4. Use Relaxation Techniques

Children with ADHD may suffer from separation anxiety at bedtime. To help your child relax, try calming techniques such as deep breathing or massage.

5. Keep a Sleep Diary

Keep a daily log of your child’s sleep habits. Note when he goes to bed, when he wakes up, and whether he sleeps through the night.

If you suspect your child is having serious sleep problems, talk to your doctor about getting a sleep evaluation.