In this post, you will read about the reasons and solutions for sleep problems in children with ADHD.
If you want to learn about the impact of sleep problems on your child and how you can help- you are in the right place.
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ADHD is Attention Deficit Hyperactivity Disorder, and it is a developmental condition.
Your child’s brain develops differently from others, and that may cause them to face some difficulties.
Your little one might find it challenging to sit still in class, follow instructions, start a task independently and stay on it.
They may have some executive functioning difficulties affecting their self-control or planning.
These children often experience other problems together with their ADHD, and you can read about it here.
One of the problems quite common for children with ADHD is sleep problems.
These problems amplify ADHD symptoms and affect their quality of life and those around them.
This post covers and explains the importance of sleep in ADHD management, sleep problems common in children with ADHD, sleep hygiene and sleep aids and therapies.
You will also learn when to seek professional help and how you, as a parent, can help your child with their sleep problems.
The Importance of Sleep in Managing ADHD
How sleep problems affect ADHD symptoms
It is not uncommon for kids with ADHD to experience sleep problems.
50-80% of them have sleep problems, compared to 10-30% of typically developing children.
Children with ADHD are more likely to have difficulty falling asleep, staying asleep, and waking up in the morning.
Those who experience both ADHD and sleep problems are more likely to experience hyperactivity, impulsiveness, inattention, and emotional dysregulation.
They are also at increased risk for other behavioural and mental health conditions, such as anxiety and depression.
Poor sleep can also intensify symptoms of ADHD, leading to decreased quality of life and making them feel less able or disabled.
What research says about sleep problems in children with ADHD
Adequate and quality sleep is essential for overall health and well-being, including managing ADHD symptoms.
Research shows that sleep problems are common in children with ADHD and can magnify inattention, hyperactivity, and impulsivity.
Lack of sleep can disrupt the balance of neurotransmitters in the brain, including dopamine and norepinephrine, which are essential in regulating attention and impulse control.
Additionally, sleep deprivation can affect executive functions such as working memory, attention, and decision-making, which are essential for daily functioning and academic performance in children with ADHD.
On the other hand, improving sleep quality and quantity can lead to significant improvement in ADHD symptoms.
In one study, children with ADHD who received regular, consistent sleep showed significant improvement in attention, impulsivity, and hyperactivity compared to those who did not.
Sleep problems common in children with ADHD
Here are some possible reasons why children with ADHD experience sleep problems:
Difficulty falling asleep or staying asleep: Children with ADHD may have trouble winding down at night and may find it difficult to stay asleep once they fall asleep.
Sleep onset insomnia: Children with ADHD may have difficulty falling asleep and take longer to fall asleep than children without ADHD.
Sleep-disordered breathing: Children with ADHD may snore or have sleep apnea, leading to fragmented sleep and daytime sleepiness.
Restless leg syndrome: Children with ADHD may experience an irresistible urge to move their legs while lying in bed, making it difficult to fall asleep and stay asleep.
Nightmares and night terrors: Children with ADHD may experience frightening dreams or episodes of terror during the night, which can lead to difficulty falling and staying asleep.
Delayed sleep phase disorder: Children with ADHD may prefer staying up late and waking up late, which can lead to difficulties in getting adequate and quality sleep.
Sleep-wake inversion: Children with ADHD may have a sleep pattern that is inverted from what is typical, with periods of wakefulness during the night and sleep during the day.
Poor sleep quality: Children with ADHD may have fragmented or restless sleep, leading to poor quality sleep and affecting overall health and well-being.
Sleep Hygiene (for Children with ADHD experiencing sleep problems)
Sleep hygiene refers to habits and practices that promote healthy sleep.
For children, sleep hygiene includes:
- Creating a relaxing and comfortable sleep environment.
- Establishing a consistent bedtime routine.
- Avoiding activities and substances that can interfere with sleep.
These habits contribute to good quality sleep.
Good sleep hygiene can help children fall asleep faster, stay asleep longer, and wake up feeling rested and refreshed.
By prioritising sleep, children can improve their overall health, mood, and ability to focus during the day.
Parents and caregivers can support children’s sleep hygiene by encouraging healthy habits, which I will discuss next.
Tips for improving sleep hygiene
Sleep hygiene practices for children with ADHD include:
Establishing a consistent sleep schedule: Having a consistent bedtime and wake-up time can help regulate sleep patterns and improve sleep quality.
Creating a relaxing bedtime routine: A relaxing bedtime routine such as reading, listening to soft music, aromatherapy, or taking a warm bath with Epsom salt can help children with ADHD wind down and prepare for sleep.
Creating a sleep-conducive environment: The sleep environment should be dark, quiet, and at a comfortable temperature to promote sleep. You may consider getting blackout blinds or curtains for your child’s bedroom.
Limiting exposure to screens before bedtime: The blue light emitted by screens can suppress the production of melatonin, the sleep hormone, making it difficult to fall asleep.
Avoiding caffeine and sugar: Caffeine and sugar can interfere with sleep, so it’s best to avoid these substances, especially in the evening. Try to replace them with herbal teas.
Engaging in physical activity: Regular physical activity can help improve sleep quality and promote feelings of relaxation and calm.
Practising stress management techniques: Stress and anxiety can interfere with sleep, so it’s vital to engage in activities that help reduce stress, such as mindfulness, yoga, or deep breathing.
Incorporating these sleep hygiene practices into a child’s routine can help improve the quality and quantity of sleep, leading to improved ADHD symptoms and overall health and well-being.
The benefits of good sleep hygiene for children with ADHD experiencing sleep problems
Good sleep hygiene can have a positive impact on managing ADHD symptoms.
Adequate sleep improves attention, reduces impulsiveness and hyperactivity, and increases overall cognitive functioning.
A consistent sleep schedule and sleep-conducive environment can help regulate sleep patterns and promote better quality sleep.
Improved sleep can also lead to increased energy and mood, enhancing daily functioning and improving children’s overall quality of life with ADHD.
Sleep Aids and Therapies for Children with ADHD
Some medications, such as melatonin and tricyclic antidepressants, can improve sleep.
Cognitive-behavioural therapy for insomnia is a therapy that helps individuals change negative sleep behaviours and habits and is effective for children with ADHD.
Sleep restriction therapy involves limiting the amount of time spent in bed to increase sleep efficiency and reduce time spent awake.
Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness can help reduce anxiety and promote relaxation, leading to improved sleep.
Bright light therapy involves exposure to bright light in the morning, which can help regulate sleep patterns and improve sleep quality.
Sleep-disordered breathing treatments such as continuous positive airway pressure (CPAP) can treat sleep apnea and improve sleep quality.
Stimulus control therapy involves removing stimuli that interfere with sleep, such as screens and caffeine, and establishing sleep-promoting behaviours, such as relaxing before bedtime.
It is important to note that sleep aids and therapies should be used in conjunction with a comprehensive treatment plan for ADHD and under the supervision of a healthcare professional!
Do these sleep aids and therapies work?
The effectiveness of sleep aids and therapies in ADHD management varies depending on the specific treatment and the child.
However, many treatments can help improve sleep and manage ADHD symptoms.
For example, some research shows that melatonin improves sleep onset and duration in children with ADHD.
Another study demonstrated that Cognitive-behavioural therapy for insomnia could improve sleep and reduce ADHD symptoms.
Sleep restriction therapy, relaxation techniques, and bright light therapy can also help regulate sleep patterns and improve sleep quality.
Sleep-disordered breathing treatments and stimulus control therapy can effectively treat specific sleep problems, such as sleep apnea or poor sleep hygiene, that can impact ADHD symptoms.
When you should seek professional help
It is important to seek professional help if a child with ADHD is experiencing persistent sleep problems that are impacting their daily functioning, such as:
Difficulty falling asleep or staying asleep.
Waking up frequently during the night.
Feeling excessively tired during the day.
Experiencing vivid or frequent nightmares.
Snoring loudly or experiencing breathing difficulties during sleep.
Restless or agitated sleep.
Excessive sleepiness during the day, even after a whole night’s sleep.
If a child with ADHD is experiencing any of these symptoms, it is essential to seek the advice of a healthcare professional.
They can help determine the underlying cause of the sleep problem and develop a treatment plan tailored to the individual’s needs.
In some cases, sleep problems may be related to ADHD itself.
In others, a separate underlying sleep disorder may need to be addressed.
A healthcare professional can help determine the cause and develop an effective treatment plan.
I hope that you’ve learned how important sleep is in managing ADHD.
Let me know in the comments how you help your child have a good sleep!
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