Ages 9–11
Bedtime resistance
Bedtime resistance is usually not about wanting to stay up. Your child's brain finds it hard to move from busy to rest. We can make the change slower and clearer.
Why it happens
- ADHD brains release melatonin later than other brains.
- Stopping a fun activity is physically hard.
- Dopamine drops at the end of the day. Boredom feels very strong.
- Worry about sleep can build up and grow.
- Sensory needs get bigger when the room is still and quiet.
What we're building
- A clear wind-down time before bed.
- Lighting and sound that tell the body it is time to sleep.
- A bedtime routine your child can follow on their own, using pictures.
- Calmer evenings for the whole family.
How to explain it · Ages 9–11 · Early Primary
- “Your brain does not switch off easily. That is normal.”
- “What is on your wind-down list tonight?”
- “Screens off one hour before bed helps your brain rest.”
- “You started the routine on your own. Well done.”
Step-by-step support plan
- Start the wind-down 60 to 90 minutes before sleep time.
- Dim the lights. Turn down the sound. Turn off screens early.
- Put a picture checklist on the bedroom door.
- Add calming things: weighted blanket, soft music, or an audiobook.
- Give a 10-minute warning, then a 5-minute warning. Never a surprise.
- Praise your child for doing the routine, not just for being asleep.
The bigger picture
Sleep helps everything else work better. A calm bedtime routine is one of the most useful things you can do.