How to Help a Child with ADHD Relax Before Bedtime

Why Sleep Can Be Especially Challenging for Kids with ADHD

If you have a child with ADHD, you probably know that bedtime isn’t simply about brushing teeth and turning out the lights. It can be an emotional rollercoaster — a transition that doesn't come easily to a child whose mind is still buzzing, body still in motion, and emotions close to the surface. Many parents describe the end of the day as the hardest part — not just for their child, but for the whole family.

Children with ADHD often struggle with regulation, and bedtime is a natural moment when self-regulation is needed most. It requires slowing down, managing emotions, and shifting focus away from activities and stimulation — all of which can be exceptionally difficult. But here’s the good news: small, intentional bedtime routines can make a meaningful difference, creating structure, safety, and calmness to help the day end on a more peaceful note.

The Power of Routine and Transition

Consistency isn’t just helpful — it’s essential. For a child with ADHD, transitions are hard, whether it's leaving the park or getting ready for bed. Without structure, their nervous system remains heightened, searching for stimulation or getting stuck in perseverative thought loops. A bedtime routine isn’t just about getting ready to sleep; it’s about preparing the brain and body to move from action to rest.

That’s why experts consistently recommend building in a buffer period. Start winding down 30 to 60 minutes before lights out. Let this be a predictable series of steps: bath, pajamas, low lighting, quiet activity, and then bed. Specific cues — like dimming the lights or putting away screens — help signal to your child’s brain that the day is slowing down.

Physical movement earlier in the evening (like stretching or a gentle walk) can help burn off excess energy before the wind-down begins. For other ideas on what good transitions look like, our guide on the best times of day to engage with kids who have ADHD offers practical insight.

Creating a Calming Environment

The physical environment can either support or sabotage your child’s ability to relax. If their bedroom is full of noise, clutter, or visual stimulation, it might be quietly contributing to bedtime struggles. Consider ways to transform the room into a calming haven — not through drastic redesign, but through thoughtful adjustments:

• Use blackout curtains to reduce sensory distractions
• Declutter visible surfaces to prevent visual overload
• Try a white noise machine to block out ambient sound
• Allow soft, indirect lighting to ease the transition to darkness

Having a designated space for quiet time, such as a simple reading nook or snug chair, can also help signal to your child that they’re entering a different phase. If you need ideas on how to set one up, you can explore our tips on creating a reading nook for kids with ADHD.

Mind Meets Story: The Role of Gentle Audio

One of the most effective — and often overlooked — tools at bedtime is auditory storytelling. Unlike screens or even picture books, audio stories allow your child to lie still, close their eyes, and engage their imagination in a more calming, less visually stimulating way. For kids with ADHD, auditory input can soothe the racing mind without demanding physical interaction.

Using an app like LISN Kids on iOS or Android offers families a simple bedtime tool that integrates seamlessly. With original audiobooks and serialized stories designed specifically for children ages 3 to 12, it gently holds a child’s attention while allowing the body to rest. Many parents find that incorporating an audio story into their routine not only reduces bedtime stress, but also creates a treasured moment of connection. Here’s a glimpse of what the app looks like:

Processing Big Feelings

Bedtime is not just a physical transition; it’s an emotional one. Many kids with ADHD experience bedtime as a window where the day’s frustrations catch up with them. They may feel anxious about tomorrow, sad about something that happened at school, or frustrated by things they couldn’t control. Instead of brushing off these feelings — or hoping they’ll resolve on their own — validate them. Try sitting together for five minutes and asking, “Was there anything hard today you want to get out of your brain before bed?”

Even young children can learn small ways to process feelings. Tools like journaling, drawing, or naming emotions out loud can be introduced over time. If you’re not sure where to begin, we've written about supporting kids with ADHD through big emotions — including practical tools that work in the flow of daily life.

Letting Go of a Perfect Night

Some nights will go better than others. And that’s okay. The aim isn’t perfection — it’s gentleness, both toward your child and yourself. A missed cue, sudden meltdown, or extra 30 minutes before they finally fall asleep doesn’t mean you're doing anything wrong. It means your child is human, sensitive, and still learning to navigate their world. And so are you.

Consider exploring more about nurturing independence in a child with ADHD, because often these routines build toward more self-awareness and confidence over time. And if you’re looking for longer-lasting tools that help work with your child’s attention — rather than fight it — you can also explore our guide on stories that hold attention of kids with ADHD.

Closing the Day with Kindness

Helping a child with ADHD settle before bed takes creativity, patience, and an enormous amount of compassion. But it’s also an opportunity — to connect, to listen, and to teach your child that winding down is something they can learn and get better at, one night at a time. When bedtime becomes less about control and more about shared calmness, you create a nightly rhythm that serves both your child and your relationship with them. And that matters more than any perfect bedtime ever could.