Look beyond the bedtime routine
Understand the ADHD "second wind", and the five areas actually worth exploring before lights out, from an AHPRA-registered occupational therapist.
They've looked exhausted all afternoon. Then bedtime hits, and suddenly they're talking, moving, asking for another drink, remembering seventeen things they need to tell you.
If that sounds familiar, you've met the "second wind", one of the most common, and most exhausting, parts of bedtime for children with ADHD. A bedtime routine can absolutely help. But if you're doing bath, book, bed and it's still a nightly process, it's worth looking beyond the routine itself to what's happening in the hour before it.
Five areas worth exploring
The second wind
Why your child seems to get more energy the closer it gets to bedtime, not less.
Movement & sensory strategies
The right kind of input, at the right time, so the body can actually settle.
Regulation before bed
Why the last 45–60 minutes before bed matter more than the routine itself.
Transitions
Easing the shift from an engaging activity into the quiet of bedtime.
Bedtime delays
Practical ways to handle the extra drink, the one more question, the sudden urgent need to tell you something.
- Your child seems more awake, not less, as bedtime approaches
- You've tried the standard routine and it's still a nightly negotiation
- You want practical, sensory-informed strategies, not generic advice
- You'd rather understand what's happening than just manage the behaviour
From an AHPRA-registered occupational therapist
Jessinta Benton runs Dream Sleep OT, a paediatric practice with a clinical focus on sleep for neurodiverse children. This guide reflects that same nervous-system-first approach.
Will this work if my child is taking ADHD medication?
Yes. The strategies in this guide are designed to sit alongside medical treatment, not replace it. If you have specific concerns, please speak with your medical team.
Is this based on "cry it out" or strict behavioural methods?
No. This guide takes a nervous-system-first approach and doesn't use shame, punishment or emotionally withdrawing techniques.
How quickly will we see a difference?
Every child is different and results vary. Some families notice a difference within a couple of weeks of staying consistent, though sleep change is rarely instant.
Is this guide a substitute for professional support?
No. It's general information, not individual medical or therapeutic advice. If sleep difficulties are ongoing, please speak with your GP, paediatrician or an occupational therapist.
Get the free ADHD Sleep Guide
Five practical areas to explore before bedtime, from a clinician's perspective.
