Get Better Sleep for Your ADHD Kid
The transition to sleep can be very difficult for kids with ADHD. Learning how to sleep better is a goal for a lot of parents. Our ADHD kid’s mind and muscles are hard to settle and a good night’s sleep can be a rare occurrence.
Better Sleep for your ADHD kid is possible – and we’ve got some great ideas. These are in no particular order, so start with the one or two that most resonate with you and your kiddo.
Better Sleep tips for ADHD kids
Better Sleep tip #1: Keep a consistent routine
There is power in routine. When kids know what to expect, things are much more likely to go smoothly.
Make sure to begin your bedtime routine about 45 minutes before lights out, so nothing seems rushed.
For our family, it’s all hands on deck to help this go smoothly – my husband and I each take on some of the duties.
We turn off all unnecessary lights as my kids shower, brush teeth and get in pjs. I love to get in some read aloud time and then each kid gets a bit of time to read in their beds with a small book light.
Other things you might include in your bedtime routine:
- A little stretching or a yoga pose
- Mediation or Deep breathing
- Drinking warm, herbal tea, with calming herbs
- Turn off screens an hour or two before bedtime
Better Sleep Tip #2: Try a weighted blanket
Since ADHD is usually not just about hyperactivity, calming the sensory system often has a big payoff. Weighted blankets put pressure on the big muscle groups, releasing serotonin to aid in the overall relaxation of the body.
Using a weighted blanket can have a huge effect on a kid’s ability to calm themselves for sleep.
We have used a weighted blanket for about three years now with tremendous results. My son loves it and once underneath it, does not get out of bed!!
My son just said last night, “Mom, I used to hate going to bed, but now I see how relaxing it is.”
Better sleep tip 3: Turn off screens an hour before bed
All screens emit blue light, which has been shown to disrupt the body’s natural circadian rhythm and it’s ability to produce melatonin. Make sure you turn off all screens a good hour, if not more, before bedtime.
With older kids having to do homework on screens, this is becoming increasingly difficult for many families. We have a no screens after dinner rule, which works because my kids have little to no homework on a screen. We may have to tweak this as they get older.
I just bought these blue light blocking glasses which we will try. My kids will be wearing them when the sun goes down to block out the blue light from screens and our fluorescent bulbs. I will let you know how that goes! My husband and I will be wearing them, too!
Better Sleep tip #4: Get a sound Machine
Sound machines offer wonderful background sounds that drown out extraneous noises that can disrupt sleep.
The consistent, calming sound of a white noise machine can help create a more relaxing atmosphere, which can be beneficial for both falling asleep and staying asleep.
Many people found success with sound machines for babies, but somehow think kids should grow out of them. Sound machines can provide relaxation for any age – even adults use sound machines to help them relax and fall asleep easier. (I have one, too!!)
Better Sleep tip #5: Take Magnesium an hour before bed
We are big on natural supplements and have worked to find a good regimen. One of the most helpful supplements for relaxing is magnesium. I make sure my son takes it about an hour or so before bed(we had to find the sweet spot with some testing).
The magnesium serves to slow him down and help with the transition to bedtime. Rubbing magnesium oil on the bottom of your child’s feet is a wonderful alternative for kids who are not old enough to swallow pills.
If you take other supplements with magnesium in the morning, make sure you do not exceed the maximum daily dosage for your child. Also make sure your child is getting enough B6 to aid in the absorption of magnesium.
Related: Natural Remedies for ADHD
Better Sleep tip #6: Darken the room as much as possible
Like the blue light of a computer screen, even small amounts of compact fluorescent and LED light can upset the body’s circadian rhythm and it’s ability to produce sleep inducing melatonin.
We have black out shades and red nightlights in my kids’ bedrooms and the bathroom. My son usually needs the bathroom light on to calm nighttime fears, but as soon as he is asleep, I turn out all lights.
We also have these light bulbs in lights around the house. When the sun goes down, these are the primary lights we have on. The lack of blue light signals the bodies own natural circadian rhythm that it’s time to start winding down.
Better Sleep Tip #8: Encourage relaxation
It may be helpful to add some fun relaxing bits to your routine. A few days a week, I’ve been giving my oldest son lemon foot baths to soothe his senses and ground him in his body. He LOVES these and it’s a nice way to do a little doting on him, too.
We have tried the mediation app Smiling Minds with some success–one of my sons does not always join in. As we continue to make it more of a practice, hopefully everyone can benefit.
Just pick one or two to try.
If you want to help your adhd get better sleep, just start out trying one or two of these suggestions.
We have instituted these over a few years as my kids have gotten older and seemingly a bit harder to get to bed. Helping my kids get enough sleep is one of the best things I can do for their overall health and the well being of our family.
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Need More Help With ADHD?
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