ADHD & Sleep
For children with ADHD, getting consistent, restful sleep can be particularly challenging. Let’s explore the types of sleep difficulties commonly reported by children with ADHD, how these challenges present, and what parents can consider when supporting their ADHDer with their sleep.
How Sleep Difficulties Present in Children with ADHD
Children with ADHD frequently experience a range of sleep problems that can impact their ability to fall asleep, stay asleep, and wake feeling rested.
One common issue is difficulty falling asleep. Many children with ADHD find it hard to wind down at the end of the day, often lying awake for extended periods despite feeling tired. This can be due to a heightened state of arousal that stops the process of ‘letting go’ required to fall asleep.
In addition to difficulty falling asleep, children with ADHD often experience fragmented sleep, characterised by frequent night-time awakenings. If night waking is constant, it might be stopping your child from spending enough time in the deeper stages of sleep, which is necessary to feel well and rested during the day. Night wakings can be caused by a variety of factors, including anxiety, circadian rhythm disorders, and even certain medications used to manage ADHD symptoms.
Another sleep issue commonly observed in children with ADHD is excessive daytime sleepiness despite spending enough time in bed. This can occur due to poor sleep quality, where a child’s sleep is light and easily disturbed. Daytime sleepiness can exacerbate ADHD symptoms, making it more difficult to maintain attention and regulate emotions.
The Unique Challenges of ADHD and Sleep
The relationship between ADHD and sleep is complex. One of the key challenges is that ADHD brains have differences in how arousal and attention is regulated. The same neurological differences that contribute to ADHD features, such as hyperactivity and impulsivity, can also contribute to differences in the brain’s natural sleep-wake cycle. This can lead to an internal state that is constantly “on,” making it extra hard to relax and fall asleep.
Another significant challenge is the impact of ADHD medications on sleep. Stimulant medications can have side effects that interfere with sleep. While these medications help improve focus and reduce hyperactivity during the day, they can sometimes cause insomnia or make it harder for the child to wind down at night. This creates a difficult situation for parents, as the benefits of medication need to be balanced with the potential impact on sleep.
Children with ADHD may need additional supports and accomodations to help them stick to a predictable bedtime routine. An inconsistent sleep schedule can disrupt natural sleep patterns, leading to ongoing sleep difficulties.
Factors Parents Should Consider
For parents of children with ADHD, addressing sleep difficulties requires a thoughtful and patient approach. Sleep is more likely to resolve when parents are supportive, provide necessary accomodations, and are consistent and kind in their approach.
Establish a consistent and calming bedtime routine. This routine should be predictable and start at the same time each night, helping the child’s body recognise when it’s time to wind down. Including relaxing activities, such as reading a book, listening to soothing music, or practising deep breathing exercises, can help signal to the child that it’s time to prepare for sleep.
Create a sleep-friendly environment. Your child’s bedroom should be conducive to sleep, with minimal distractions and a calming atmosphere. This might involve dimming the lights, ensuring the room is quiet, and avoiding high-energy activities right before bed. For children with ADHD, who may be particularly sensitive to sensory stimuli, paying attention to factors like room temperature, bedding comfort, and noise levels can make a significant difference in promoting restful sleep.
Monitor the effects of ADHD medications on sleep. If medication seems to be interfering with the child’s ability to fall asleep or stay asleep, parents should discuss these concerns with their child’s healthcare provider. In some cases, adjusting the timing or dosage of the medication may help reduce its impact on sleep. Additionally, non-stimulant medications or other therapeutic approaches may be considered if sleep difficulties persist.
Manage daytime activities to support better sleep at night. Regular physical activity can help reduce hyperactivity and promote more restful sleep, but it’s essential to ensure that vigorous exercise doesn’t occur too close to bedtime, as this can have the opposite effect. Limiting caffeine and sugar intake, particularly in the afternoon and evening, can also help prevent sleep disruptions.
Be calm and consistent with your approach - never punitive. Threats and yelling only increases anxiety - the number one enemy of sleep! Keep your cool, calmly persist, and demonstrate to your child that you are kind and firm. If you need support, seek help.
Finally, it’s important for parents to recognise that sleep difficulties in children with ADHD are often part of the broader challenges associated with the condition. Patience, understanding, and consistency are key in helping children develop better sleep habits. Seeking support from healthcare professionals, such as a paediatrician or sleep specialist, can provide additional guidance and strategies tailored to your child’s specific needs.
Conclusion
Sleep difficulties are common in children with ADHD, but with the right strategies and support, these challenges can be managed effectively. Don’t compare your child’s sleep to other children’s sleep. Your child has their own unique sleep challenges which likely require their own unique supports and accomodations. If you need help with your child’s sleep, book a time to see one of our wonderful neuro-affirming sleep practitioners.