ADHD in Children – 7 Tips To Better Sleep Habits

ADHD in Children – 7 Tips To Better Sleep Habits

So ADHD in children seems like no big deal right? Well, I guess that depends on what side of the fence you are on.

Did you know that there is an estimated 6-10% of the population has ADHD?


Having had a child that was diagnosed with ADHD at a young age I can completely understand your struggle with ADHD if your child has been diagnosed.

First, let start off by saying this not your fault. A child with ADHD even though it can be hereditary, unfortunately, there is nothing you could have done to prevent ADHD in your child.

If your child has ADHD then you have probably noticed that ADHD could be affecting his sleep So I have come up with 7 tips that will help you and your child sleep better at night.

Understanding ADHD in Children

As I stated before it is believed that ADHD in children is hereditary.

But, it can also skip generations. For example, My mom has adult ADHD and so does my son.

However, my daughter has not been diagnosed nor have I. When I found out my son had ADHD I researched everything I could in order to understand what he was going through inside.

I wanted to help him as much as I could. And really aside from diet and exercise, there was nothing I could do but support him.

I will tell you we know more today about ADHD than we did back when my son was younger.

Now researchers are exploring links between ADHD and sleep. Even though a relationship between ADHD and poor sleep is clear.

The causes of sleep issues associated with ADHD aren’t’ fully understood yet. So what is a solution to getting better sleep with your child?

Physical Activity

Children Playing

Physical activity after school or in the afternoon will help your child fall asleep a little easier at night.

Put yourself in your child’s shoes, he a disability that makes it difficult to focus yet he has had to sit and focus all day. There is probably a lot of pinned up emotion.

By allowing him to burn off that extra energy sleep will come easier to him at bedtime.

This may sound crazy but I used to challenge my son to run around the house every day when he got home.

We would roll dice to see how many laps he was supposed to run.

This made it into a game by changing how many laps he had to do. This really seemed to help unfortunately, on rainy days he did have this option.

Setup Routines

A child that has been diagnosed with ADHD needs real structure in his life. Meaning, a complete daytime routine needs to be set up and followed. Some suggestions from the Child Mind Institute are:

  • A checklist: Using a checklist can help your child stay organized. YOu can create a different checklist for different tasks Such as getting ready in the morning, bedtime routine, and schoolwork.
  • Assigning a time limit: In order to help children manage their time assign a time limit to certain tasks. This will help them focus on a specific task.
  • Using a planner: A planner will help a child with ADHA remember things
  • A rewards chart: Having a rewards chart at home and school is a great way to motivate children who are easily distracted

Stay Consistent

Whichever routine that you choose it is important to stay consistent.

Whether it is sleep training or motivational training. try and keep the same schedule.

If you need to change any part of the routine space it out over a couple of days. This will make the transition easier.

Avoid Sugary Snacks

Healthy Diet

A healthy diet is important for everyone. Yet few people follow healthy eating guidelines.

That being said, a healthy diet of fruits and vegetables is important for your child that has ADHD.

This has shown to make a big difference for some children with ADHD.

To clarify, poor diet and eating habits do not cause ADHD.

You can start out by reducing the amount of sugar your child gets throughout the day.

This may help your child become less distracted and less hyper.

Relaxation Techniques

There are techniques that you can teach your child that will help increase their awareness.

Relaxation techniques can be performed anytime your child needs to calm down.

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Things like a warm bath, deep breathing exercises, reading a book is just a few things to try when you are getting your child ready for bed or trying to calm him down.

It will take some patience just remember to not give and keep trying.

Consider Sleep Aids

There are various sleep aids both natural and medication that can be used to help your child fall asleep at night.

A weighted blanket, a white noise machine, or soft music in the background are great natural sleep aids that I personally would try first before medication.

Also, you might try essential oils like lavender and chamomile in a diffuser. Check my article on natural sleep aids to get more ideas.

Reduce Stimulating Activities

Child Reading

After raising 2 kids and now my grandson I swear I think kids have this windup key in their back that they somehow can wind on their own.

This key can stimulate a child in a split second. I am sure you have experienced this.

So, reducing stimulating activities is not that easy. So it is important to remain calm at night and use this time for quiet playtime, reading, and listening to music.

Limit screen time in the evenings. this includes computers and phones at least 30 minutes prior to bedtime.

Final Thoughts

Having a child that has been diagnosed with ADHD can be challenging. But there is a lot of support and way more parent training than there was when my son was growing up.

Diagnosing ADHD in Children is more common these days than in the past.

Sometimes a child that has been diagnosed with ADHD may have an underlying sleep disorder.

As a result, some children have actually been misdiagnosed with ADHD when the overall problem was a sleep problem instead.

Make sure your doctor is aware of everything that you notice so he can make a correct diagnosis for your child.

Be your child’s advocate and support system at all times this will help him become more secure.

Thank you for reading and I hope I was able to leave something for you. If you have any experience that you would like to share or want to leave a comment or a question. Leave them below and I will certainly get back in a timely manner.

Check out my other blogs: Integrity Property Acquisitions, Grills and Accessories, and Help Baby Your Baby Fall Asleep

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  1. I wholeheartedly agree that these children need stimulation during the day to channel their energy and it should be closely linked to what they enjoy doing creatively. In the evening, it is best to have a bedtime story that is not full of action, but more on the calming side. As you’ve so aptly said, lavender essential oil has a calming effect and can also be used at bath time in the bath water to bring relaxation and calm.
    I wish you all the best as you continue to find ways to help your son and others as you continue this journey with them.

    • Thanks for reading and for your comment. I have tried lavender in the bath with good success

  2. This is a great review. it is a good thing to give the kids a bedtime story, but on the calming side, lavender essential oil having a calming effect, and also used at bath time in the bathwater to bring relaxation and calm I think is best. this is the best article I’ve read today thanks and more on this as you educate us more.

  3. This is a great review. it is a good thing to give the kids a bedtime story, but on the calming side, lavender essential oil having a calming effect, and also used at bath time in the bathwater to bring relaxation and calm I think is best. this is the best article I’ve read today thanks and more on this as you educate us more

  4. This is a great article and I’ll admit to finding a few nuggets of information that will work for the adults I know as well. 

    We have tried a few of these items with varying levels of success. White noise machines are great (or a digital version of one like the fantastic Calm app). As far as weighted blankets, we found that we like a good old-fashioned heavy blanket better. The weighted blanket was too heavy and made it difficult to roll over during the night. thanks for sharing your insights!

    • Thanks for reading and for sharing your story. I too like the weight of and fashioned heavy blanket. However, we have had success with a weighted blanket with my grandson.

  5. Hello there, Thanks alot for sharing this beautiful piece of information. I am very glad at this opportunity of coming across this informative article. It’s a great privilege that Wealthy affiliate program gave to us. Personally, I think that making baby fall asleep is a process that when you know it it’s part of you. It’s not really easy to be honest because I have tried in some occasions. Thanks for the tips once again

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