The Best Nighttime Routines for People with ADHD: For Adults and Kids Alike

If you or your child have ADHD, you’ll know that winding down at night isn’t always as simple as just "getting into bed early." Oof, even just saying that can set your teeth on edge, with visions of lying awake, frustrated and very awake. ADHD brains are wired differently, making transitions, quieting mental chatter, and feeling sleepy at the “right” time a real challenge.

The good news? With the right routine, you can help set up smoother evenings, better sleep quality, and calmer mornings – whether you're an adult with ADHD or supporting a child who has it.

Here’s a guide to creating the best nighttime routines tailored to ADHD brains – practical, realistic, and gentle.

1. Start Early: A Gentle Wind-Down Phase

For many people with ADHD, switching from ‘day mode’ to ‘sleep mode’ takes longer than it does for neurotypical brains. That’s why starting the wind-down process earlier – even up to 2 hours before actual bedtime – can make a big difference.

Adults: Set a consistent “wind-down alarm” 90–120 minutes before you want to sleep. This signals the brain that the high-energy part of the day is wrapping up. Use this time for lower-stimulation activities: dimming lights, switching off work emails, and starting to put things in order for tomorrow.

Kids :For children, start with a "transition activity" like packing up toys, bath time, or choosing tomorrow’s clothes. Visual timers can help younger kids see how much time is left until "quiet time."

2. Create a Predictable Structure

Predictability is calming for ADHD brains. A consistent sequence of steps before bed reduces decision fatigue and helps automate the process.

Example Routine for Adults:

• 8:00pm: Light snack (protein-rich, low-sugar)

• 8:15pm: Gentle stretching or light yoga

• 8:30pm: Warm shower

• 9:00pm: Reading a (non-stimulating) book or journalling

• 9:30pm: Lights out

Example Routine for Kids:

• Bath

• Pyjamas

• Brush teeth

• Story time

• Bed

Top Tip: Use visual schedules for children or simple checklists for adults. Crossing off steps can be oddly satisfying and motivating.

3. Mind Your Environment

People with ADHD are highly sensitive to sensory inputs – lights, sounds, temperature, even textures can keep the brain on high alert.

Optimise the Bedroom:

• Lighting: Dimmable, warm lighting helps signal to the brain that bedtime is near.

• Temperature: Cool rooms (around 18–20°C) are best for sleep.

• Noise: Consider white noise machines, fans, or calming playlists to drown out distracting sounds.

• Textures: Soft pyjamas, cosy blankets, and clutter-free rooms can help the body relax.

Bonus Tip: Avoid doing work or intense activities in bed. ADHD brains need clear environmental cues: "Bed = Sleep," not "Bed = Emails and Instagram."

4. Screen Smarter, Not Just Less

Everyone hears “no screens before bed!” – and for good reason. Blue light from phones, tablets, and TVs interferes with melatonin production, the hormone that makes you sleepy.

But for people with ADHD, total screen bans can backfire and cause more stress.

Smarter Strategy:

• Use Night Mode: Turn devices to "night shift" or "blue light filter" settings after 7pm.

• Screen Curfew: Set a non-negotiable stop time – ideally 30–60 minutes before bed.

• Swap Activities: Replace screen time with audiobooks, podcasts, drawing, puzzles, or crafts – something that occupies the mind but doesn’t overstimulate.

For Kids: Let them know the routine in advance (“After this show, it’s time for bath and books”) to avoid meltdowns.

5. Calm the Racing Mind

Many ADHDers – adults and children alike – report that night is when their minds are most active: reviewing the day, planning the future, or thinking of everything and nothing at once.

Simple Calm-Down Tools:

• Journalling: Spend five minutes writing down thoughts, to-dos, or worries to "park" them for the night.

• Gratitude Practice: List three things you’re grateful for that day – it gently reorients the brain away from stress.

• Breathing Exercises: Try "4-7-8 breathing" – breathe in for 4 counts, hold for 7 counts, breathe out for 8 counts.

For Kids: Storytelling can be magic. Calm, imaginative stories help slow down racing thoughts. Bonus points for letting kids add their own twists to the story!

6. Nourish the Body (But Carefully)

Eating the right things at night can either support or sabotage sleep, especially in ADHD.

Good Nighttime Snacks:

• A small handful of almonds

• Yoghurt with berries

• A boiled egg

• A banana with a smear of peanut butter

Avoid sugary foods and heavy meals too close to bedtime – they can spike energy when you least want it.

7. Be Patient and Flexible

Finally, remember: perfection isn’t the goal. Some nights will be rocky. Some evenings, the routine will go out the window. And that’s OK.

Consistency over time is what helps train the body and brain, not rigid rules.

If something in the routine clearly isn’t working, tweak it. ADHD brains thrive on routines that feel right – not routines that feel like punishment.

Building a successful nighttime routine with ADHD isn’t about doing what everyone else does – it’s about understanding how your unique brain (or your child’s) works and creating an environment where winding down feels natural, not forced.

It might take a little trial and error, but with patience, structure, and a bit of creativity, better sleep is absolutely within reach.

Sweet dreams!