ADHD, Christmas, and Bedtime Routines! Oh My!

Bedtime battles are tricky enough for a child with ADHD, but the added excitement of Christmas can make bedtime even harder.

However, with a little preparation, you can create a peaceful — and Christmasy — bedtime routine for your child.

1. Exercise Is a Must

Exercise? As part of a bedtime routine? Believe it or not, exercise (or any physical activity) during the day helps you sleep better at night. According to Johns Hopkins Medicine, exercise during the day helps you fall asleep faster — and sleep better.

However, make sure your exercise isn’t right before bed as that can actually keep your child more awake. The goal is to get exercise logged in the morning or early afternoon.

Here are some holiday-inspired ways to stay active during the day:

• Go for a walk outside and see if your child can spot any signs of reindeer or elves
• Head to an ice skating rink
• Go skiing or cross-country skiing
• Build a snowman (if you have snow where you live)

You can even have a dance party in your home. Blast the Christmas carol remixed and dance, dance, dance!

2. Stick with Your Normal Bedtime

Children with ADHD thrive with structure and routine, and bedtime is no exception. If your child’s bedtime is usually 8 p.m., then keep that bedtime on Christmas Eve too.

However, you can add a festive touch to his or her normal routine.

• Adding a holiday-scented bubble bath to his or her bath
• Playing classical Christmas tunes during the wind-down period
• Singing Christmas carols instead of lullabies

3. Reading Christmas Books at Bedtime

Is reading to your child part of his or her bedtime routine? Reading to your child improves their language skills, teaches empathy, improves their vocabulary, but — most importantly — it’s a cozy time to bond with your child.

On Christmas Eve, read holiday-themed books to your child to help him unwind and soak up the lessons and stories about Christmas? Whether you read The Nutcracker, The Night Before Christmas, or The Polar Express, reading Christmas stories is sure to be a favorite holiday tradition.

4. Skip the Cookies, But Keep the Milk

Does your child leave out a plate of delicious Christmas cookies for Santa? While Santa might love the cookies, a sugary cookie isn’t the ideal bedtime snack for a child. You don’t have to skip the milk though. In fact, a warm glass of milk might even help your child fall asleep!

According to research, milk promotes restful sleep because it’s rich in melatonin and tryptophan. These are two sleep-inducing amino acids. For a special Christmas treat, sprinkle a little bit of cinnamon on top of the milk. Just be sure to avoid cinnamon-sugar.

5. Avoid Blue Light

Blue lights — the kind of light that your phone, tablet, or TV emits — can interfere with sleep. That’s because blue lights stimulate your circadian rhythm and tell your body to wake up. Warm-colored lights, on the other hand, are ideal for creating a cozy, soothing atmosphere right before bed. You might even notice that your phone or tablet has a night mode, which changes your screen from blue light to a warm, orange color.

Avoid blue lights for 1-2 hours before bed. Cozy up around the fireplace and read some Christmas stories!

More Sleep Hygiene Tips

You can read more about sleep tips in these articles:

• What Is Sleep Hygiene?
• 5 Tips for Peaceful Bedtime Routines

What is your favorite Christmas Eve bedtime tradition?