ADHD exercises before bedtime

In the evening, just when everyone is longing for calm, the child with ADHD often seems to get a second wind. They move about, talk, get up, and cannot settle down. Falling asleep can take a long time. Simple exercises, built into a bedtime routine, can help them slow down and drift off to sleep more easily.

Why bedtime is difficult

Many children with ADHD find it hard to fall asleep. Their mind keeps racing, they think back over their day, and they still have plenty of energy. Moving from activity to rest requires a considerable effort. They resist. Bedtime becomes a moment of tension.

These difficulties are not a whim. They are common in these children. They can be eased with a reassuring framework and calming exercises. If they persist or are very marked, it is important to talk to the GP. The subject is covered on the page ADHD and bedtime.

A routine that is always the same

A bedtime routine, always the same and in the same order, helps the child prepare for sleep. The bath, the pyjamas, teeth, a story, a cuddle, the light turned off. Each step signals the next. The child knows where they are. They let themselves be guided.

The routine can be displayed in pictures in their bedroom. They follow it. They tick off the steps if they wish. Overly frequent changes should be avoided, as they unsettle the child. The routine becomes a reassuring landmark. The page ADHD and routines gives other examples of routines.

Lowering stimulation

One hour before bedtime, stimulation is gradually reduced. Screens are switched off. The lighting is dimmed. Overly exciting games and lively discussions are avoided. The house moves into a slower rhythm.

The light from screens can disrupt falling asleep, which is why they are switched off well before bedtime. They are replaced with calm activities: a jigsaw, colouring, beads, a story. The child slows down gently. Their body prepares for sleep. Alternatives to screens are suggested on the page of screen-free exercises.

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Breathing to slow down

A few breathing exercises, in bed, help the child calm their body. A small soft toy is placed on their tummy. They breathe slowly and watch the toy rise and fall. Together, you count: breathe in, two, three, breathe out, two, three, four. They calm down.

You can also imagine gently inflating a balloon, or blowing on a feather to make it float slowly. Images help the child stay with the exercise. Three or four minutes, no more. They feel their body relax. The basic techniques are set out on the page on breathing.

Relaxing the body

Progressive relaxation, adapted for children, involves tensing and then relaxing different parts of the body. Squeeze the fists tightly, then let them go. Curl the toes, then loosen them. Work your way up the whole body in this way. They learn to recognise in their muscles what a relaxed body feels like.

You can also play the spaghetti game: the child is first a raw spaghetti, stiff all over, then a cooked spaghetti, completely floppy. They giggle, then relax. For older children, a guided relaxation led by a parent’s voice or a soft recording works well. The relaxation is described in detail on its own page.

Clearing the mind

Some children with ADHD cannot sleep because thoughts are racing through their head. You can help them set these thoughts down. A small notebook beside the bed, where they write or draw what is on their mind. A worry box, into which they drop a piece of paper. A time to talk about their day, the good and the less good.

Once the thoughts have been set down, it is easier to let go. You can end with three positive things from the day. The child falls asleep on a pleasant note. They feel listened to. Mindfulness also offers exercises for observing one’s thoughts without holding on to them.

When to seek advice

If the child regularly takes more than an hour to fall asleep, often wakes at night or seems tired during the day, it is important to talk to the GP. Sleep disorders can worsen the symptoms of ADHD. The GP can look for other causes. They will propose appropriate support.

A psychologist can also help set up effective evening routines and ease bedtime anxieties. To find a professional near you, consult the ProfessionnelsDys directory. Sessions are often short and focused. The subject is covered in detail on the page ADHD and sleep.