ADHD Support
Sleep
Practical things that you can do to help your child to get a better night sleep.
Helping your child sleep well (sleep hygiene)
Sometimes your child might find it hard to relax at bedtime or have difficulty falling asleep. This can be for lots of different reasons, such as having racing thoughts, worrying about the day ahead, or using screens too close to bedtime. There are things that you can do to help your child to get a better night sleep, and websites you can visit for further help.
What you can do
- Create a simple, consistent bedtime routine with your child (for example: bath, story, bed). Let them help choose parts of it so they feel involved.
- Try to keep the same bedtime each night, even on weekends where possible.
- Turn off screens at least 1 hour before bed (phones, tablets, TV).
- Swap screens for calm activities, like:
- Reading together.
- Listening to quiet music.
- Having a warm bath.
- If you need more support, look at trusted sleep charities or parenting websites for ideas.
- The most important thing: be consistent—it really makes a difference.
Why sleep is so important
Good sleep helps your child to:
- Feel calmer and happier.
- Think clearly and stay focused at school.
- Remember and learn new things.
- Grow and stay physically healthy.
- Be less irritable or emotional.
- Keep a healthy appetite
When children don’t get enough sleep
You might notice:
- Trouble with focus and attention.
- Feeling more emotional, irritable, or quick to anger.
- Low mood or worries (such as anxiety or depression).
- More frequent illnesses due to a weaker immune system.
- Effects on the whole family, including stress at home.
A quick reminder
There’s no “perfect” routine—what matters most is finding what works for your family and sticking with it.
Resources
- Cerebra: advice and support for the families of children with brain conditions from birth to the age of 16.
- The Sleep Charity: practical advice, trusted support and simple solutions to improve your sleep and wellbeing.
If you are worried about your child, please note this is not an emergency or mental health crisis service.
If you notice your child’s health is deteriorating or your child is in immediate danger, please call 999 or go to A&E.
If you need urgent help for your child's health call 111, contact your GP for further advice or contact Forward Thinking Birmingham Crisis line on 0300 300 0099 for issues relating to mental health.