What to Do When Your Child with ADHD Is Overexcited at Bedtime

When the Day Never Seems to End

It’s 9:30 p.m., and your child is bouncing on the bed, talking at full speed, seemingly fueled by invisible energy. You’ve tried calm voices, warm baths, shutting off screens—you’ve even dimmed all the lights in the house. But here you are, again, struggling to get your child with ADHD to wind down for the night.

If this sounds familiar, you’re not alone. Many parents of kids with ADHD find that bedtime is one of the most challenging times of the day. After a long day of holding it together at school or managing sensory overloads, your child’s brain often feels wide awake just when it’s time to sleep.

Why It’s So Hard to Wind Down

Understanding why this happens can help you respond with more patience and clarity. Children with ADHD often struggle with self-regulation—meaning they have difficulty shifting from one state (play, excitement, alertness) to another (rest, calm, focus). Their brains crave stimulation, and quiet time can feel, to them, like a void.

In fact, research suggests that the ADHD brain often produces less melatonin, the hormone that signals sleep. So, biologically, these kids are fighting an uphill battle at bedtime. The trick is to gently lead their bodies and minds into calm without triggering resistance or anxiety.

Creating a Wind-Down Routine That Works

Rather than focusing on making your child “fall asleep,” focus instead on making bedtime a sensory-safe, emotionally secure transition. Some children may need more time to settle, and others may benefit from specific calming rituals. Here are a few approaches to consider:

• Start earlier than you think you need to. Begin the transition to bedtime at least 60–90 minutes ahead of actual sleep time. This means no sugary snacks, no stimulating activities, and a consistent routine that helps the body prepare for rest.
• Link bedtime to predictability. The ADHD brain thrives on consistency. A sequence like: bath, teeth brushing, pajamas, one quiet game, then a story or audiobook—can cue the brain that sleep is approaching.
• Use sensory-friendly tools. Some kids benefit from dim lighting, white noise machines, or weighted blankets to feel secure and settled. Others may need a transitional object like a stuffed animal or familiar pillow.

Read more on how to create effective breaks that help regulate overstimulation throughout the day—often, this balance carries over to bedtime success.

What If They Can’t Lie Still?

For some kids, the stillness of bedtime feels unbearable. They might fidget under the covers, kick their legs, talk non-stop, or get up repeatedly. Instead of turning this into a power battle (“Lie still!” “Be quiet now!”), think about channeling that energy gently into something acceptable.

Quiet movement rituals, like stretching in bed, deep belly breathing, or even a “bed tent” made with a blanket can give a child a sense of control over their body while still supporting rest. Timing matters, too—some children do best falling asleep later than their peers. If possible, observe what rhythms support your child best rather than enforcing a one-size-fits-all schedule.

The Power of Audio to Engage (and Soothe)

For children whose brains resist the “off” switch, stories can be incredibly powerful in creating a bridge between day and night. Audio stories, in particular, give the imagination somewhere to go without requiring screens or visual stimulation. This is where an age-appropriate tool like the iOS or Android app LISN Kids can make a meaningful difference.

With a growing library of original audiobooks and audio series tailored for kids ages 3 to 12, LISN Kids helps children shift focus from real-world distractions to imaginative calm. It’s especially helpful for kids who have trouble reading, staying focused, or winding down their racing thoughts at bedtime.

Want to understand the benefits of stories more deeply for your child with ADHD? Explore our post on creating connection through stories or how audio stories can support attention.

When You’ve Tried Everything—and Still, They Can’t Sleep

Some nights will be hard. Even with the best routine, calming stories, and a loving environment, sleep may still take time. If this happens often, it’s worth discussing with a pediatrician familiar with ADHD. In some cases, sleep disturbances are linked to anxiety, sensory processing differences, or even co-existing learning differences.

But while you wait for answers or support, remember: your presence and patience matter most. Being the calm in your child’s stormy bedtime is no small feat, but it anchors them. You don’t need to do it perfectly—you just need to do it with love and the long game in mind.

And when you need a backup for a rainy day (or night), bookmark resources like this one for calming engagement ideas you can rely on.

Final Thoughts

Bedtime with a child who has ADHD is rarely simple, but with thoughtful routines, sensory awareness, and creative tools like audio storytelling, it can become a time of connection instead of conflict. Trust that your efforts—however incremental—are making a difference. Sleep isn’t just a moment; it’s a relationship. You’re building it, one night at a time.