What to Do When Your Child Is Too Hyper Before Bedtime

Understanding the Real Reason Your Child Is So Wired at Night

It’s 8:30pm. The house is finally starting to wind down. Maybe you’re hoping to sneak in a moment on the couch or finish those dishes—but your child is bouncing off the walls like they’ve had three espressos. If this sounds familiar, you’re not alone.

Many parents of kids aged 6 to 12 struggle with this exact scenario. Your child is supposed to be tired after a long day, but instead, they seem turbo-charged the moment the clock suggests it’s time to settle down. This isn’t necessarily a sign of “bad behavior” or resistance. In fact, for many children, restlessness before bed is a symptom of how their bodies and brains are trying to process stimulation, emotions, and stress from the day.

Why Calming Down Can Feel So Hard for Kids

To adults, the transition from day to night can be as simple as switching off a light. But for children—especially those facing learning challenges, school-related anxiety, or difficulties with transition—it can feel more like slamming on the brakes while going full speed. Their nervous system doesn’t flip a switch. It unwinds slowly, with the right environment and support.

During the evening, kids might finally feel safe enough to release pent-up energy. School, homework, and social interactions can demand a lot of self-control throughout the day. So, when they return to the safety of home, their bodies may let loose, even if their minds are overwhelmed or tired.

This is especially true for children dealing with school-related stress, learning differences, or emotional sensitivity. Recognizing this can help inform how we support them in finding calm—not through force, but through connection and gentle structure.

Creating a Bridge Between Busy and Bedtime

The goal is to build a gentle bridge between your child’s active, alert state and the restful mindset bedtime requires. This doesn’t happen instantly, and it rarely happens without at least one thoughtful step in between.

Start by recognizing that children, like adults, need a transition from stimulation to rest. Establish a consistent evening routine that signals to your child’s body and brain that it’s time to wind down. This might include:

• Shifting to dimmer lighting after dinner
• Turning off screens at least 30–60 minutes before bed
• Incorporating low-stimulation activities like drawing, puzzles, or listening to stories
• Spending 10–15 minutes of one-on-one connection time (no agenda, just presence)

If you haven’t yet created a consistent bedtime structure, you might want to read our guide on how to build a calm and effective evening routine for your child. Even small tweaks to your routine can make a big difference.

Using Stories to Turn the Volume Down—Gently

For many families, introducing audio stories as part of the wind-down period has become a favorite solution. Unlike screen time, thoughtful audio content allows children to engage their imagination while their bodies rest. Listening to calming stories can tap into a child’s love of adventure or connection without overstimulating their senses.

One option many families have found helpful is LISN Kids, an app designed specially for children aged 3 to 12. It offers original audiobooks and immersive audio series that are soothing, age-appropriate, and educational—without the blue light or overstimulation of screens. You can find LISN Kids on iOS or Android.

Audio storytelling can also help kids who resist bedtime routines. As we’ve explored in our article on how to keep storytime manageable without losing steam, having a library of engaging, fresh content can prevent power struggles and give kids something to look forward to every night.

What to Do in the Heat of the Moment

So what if your child is already hyper and bedtime is minutes away? First, try not to respond with frustration, even if it’s your instinct (you’re tired too—we get it). Instead, meet their energy with gentle leadership. You might say something like:

• “It looks like your body still has a lot of energy. Let’s do something that helps it settle so you can get the rest you need.”
• “Want to have a race to the bathroom and then see who can get into pajamas the quickest?”
• “Would you like to pick tonight’s story or should I surprise you?”

Simple body movements like jumping jacks, stretching, or yoga can help release energy if needed—just make sure they come with a transition plan to wind down afterward. And for some children, tactile grounding tools like warm baths or weighted blankets can also help ease them into rest mode.

For more ideas on how to invite peaceful engagement while supporting sleep, check out our reflection on how to keep your child engaged while encouraging peaceful sleep.

Final Thoughts: Calm Is a Process

If your child struggles to calm down before bed, know that it's not a reflection of poor parenting or a hopeless routine. It's a communication of unmet needs or unprocessed energy—and, with time and small tweaks, it can absolutely improve.

Evenings don’t have to be a battleground. With the right rhythm, children can learn to embrace the natural transition toward sleep. Your calm, patient presence—and perhaps a few calming stories—can make all the difference in helping them find their way there.

And remember: kids aren’t wired to get it perfect right away. The real magic lies in consistency, connection, and grace—for them, and for yourself.

For a deeper dive into building tranquil evenings, you may enjoy this article on audio stories and bedtime routines.