ADHD Bedtime Routine & Sleep Toolkit

It's 9:47pm. Your child has been in bed since 8pm. They've asked for three glasses of water, told you about every single thing that happened in their dream from 2019, and are currently lying upside down with their legs up the wall. You are losing your mind.

Sleep problems affect up to 70% of children with ADHD. This isn't bad parenting. This isn't a lack of trying. It's neurology — a delayed melatonin cycle, a brain that won't switch off, and sensory sensitivities that make settling feel impossible. This toolkit is built around what actually helps ADHD brains sleep.

What you'll get:

• Understanding the ADHD sleep problem (the science, simply explained)
• The 60-minute wind-down routine (step-by-step with timing guide)
• Printable bedtime visual checklist for kids
• Screen-free wind-down activity ideas
• Sensory calming techniques: deep pressure, weighted blankets, white noise guide
• What to do when they STILL won't sleep (practical alternatives)
• Script for talking to your GP or paediatrician about sleep
• 2-week printable sleep diary
• Parent self-care guide: surviving the bedtime battle

Tonight doesn't have to go the same way it always goes.