6 Sleep Tips For Children With ADHD

Many children with ADHD struggle to fall asleep at bedtime. Children with ADHD are more likely to experience problems with sleep than children without ADHD. It’s thought children with ADHD have a delayed circadian rhythm and thus produce melatonin later in the day. Sometimes medications to treat ADHD, like stimulants, may also make it harder to fall asleep. Today we will review 5 common problems that contribute to behavioral sleep issues for these little ones. Then we’ll outline 6 tips for children with ADHD that help avoid bedtime battles and help your child sleep better.

5 common problems experienced by children with ADHD at bedtime 

1. Bedtime stalling: the child refusing to go to bed or stay in bed 
2. Bedtime anxiety or fears
3. Delayed sleep phase: the child naturally preferring a later bedtime due to a delayed circadian rhythm 
4. Difficulty falling and staying asleep
5. Sleep associations: the presence of a parent or object required for the child to fall asleep 

Now that we know the common struggles children with ADHD experience around sleep, what can we do to help? We’ll discuss 6 tips to help your child with ADHD establish healthy sleep habits and ultimately, have less bedtime battles. 

6 Sleep Tips For Children With ADHD

1. Stick to a schedule: Daytime and bedtime routines should be the same every single day when possible. Children with ADHD do well when there is a predictable schedule. This helps the child know what’s expected of them and what comes next. 
2. Set a bedtime alarm: Using a sand timer or another visual timer to countdown to bedtime can be helpful. This helps prevent battles over when it’s time to transition to the bedtime routine. 
3. Set an appropriate bedtime: To increase the success of your child falling asleep at bedtime, you should avoid them being both too tired and not tired enough. Take a look at this post to figure out how much sleep your child needs. 
4. Have a predictable and consistent bedtime routine: A solid bedtime routine will include several sleep cues that signal to your child it’s time to transition from awake to asleep.  Consider a visual bedtime routine chart that outlines each step. I recommend you sit down with your child during the day and agree to each step in the bedtime routine. These steps are then non-negotiable at bedtime. 
5. Use white noise and blackout curtains: Using white noise or a fan in the bedroom can help block distracting noises. Keeping the bedroom dark and cool improves sleep quality for everyone, not just little ones.
6. Avoid screens before bed: Most experts recommend avoiding all screens for at least 1 hour before bedtime. The light emitted from screens interferes with our natural melatonin production. Instead your child should do something relaxing like drawing, reading or playing quietly. 

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If you’re still having trouble despite following these healthy sleep habits, you may need to discuss the possibility of other medical or behavioral sleep problems with your child’s pediatrician. If you would like help setting up a predictable schedule, a bedtime routine, and healthy sleep habits, I invite you to reach out to me.

References:

Sleep Foundation: ADHD and Sleep

Journal of the Canadian Academy of Child and Adolescent Psychiatry: A clinical overview of sleep and attention-deficit/hyperactivity disorder in children and adolescents.