Children with Attention-Deficit Hyperactivity Disorder (ADHD) can struggle with staying in bed and getting quality sleep. This can lead to problems such as poorer academic performance, behavioral issues, and difficulty regulating emotions. It’s essential to have strategies in place to help children with ADHD get better sleep.
Poor sleep can affect children with ADHD on many levels, ranging from physical health issues to difficulties in behavior and school performance. One of the primary symptoms of ADHD, hyperactivity, can make it hard for children to settle down and fall asleep, which can add to a cycle of fatigue and difficulty focusing. There are three primary areas to consider when helping children with ADHD to get better sleep.
It’s important to understand the impact that poor sleep can have on children with ADHD. Without proper sleep, their nervous system can be more reactive, making it harder for them to manage their emotions and behaviors. In addition, lack of sleep can lead to mental fog during the day, making learning and efficient task management difficult. The best approach to help children with ADHD to get better sleep is by focusing on consistent healthy habits, such as creating better routines, sticking to a regular bedtime, and limiting screens.
Creating A Sleep Routine
One of the most effective tools for promoting better sleep in children with ADHD is establishing a pre-bed routine that they can stick to. This routine should be calming and should typically run for 60-90 minutes before bedtime. The routine can include activities such as reading, calming music, light stretching, or a warm bath. Additionally, you can try and limit the naps taken during the day to only one or two per day, with the earlier naps no later than midday.
Establishing a bedtime routine will help the child to have an easier time winding down and falling asleep. As children with ADHD are prone to hyperactivity, it is beneficial to establish a pre-bed routine that includes activities that will cue their body into relaxing and going to sleep.
Regulating Stimulus and Creating a Healthy Sleep Environment
Creating a healthy sleep environment is also key. This means ensuring that the bedroom is kept dark and cool, without any distractions such as televisions or video games. Additionally, it is important to maintain consistent sleep and wake times, even on weekends, which can help to regulate the body’s internal clock.
Screen time should be limited in the evening and discouraged especially during the hour before bedtime. Keep electronics such as phones, tablets, and computers out of the bedroom and avoid the use of caffeine in the late afternoon and evening. As children with ADHD can be prone to staying up later, it may be beneficial to consider investing in blackout curtains or an eye mask to make the bedroom darker and easier for them to fall asleep.
Reward Systems and Positive Reinforcement
Rewarding good bedtime behavior can be helpful to ensure children with ADHD stick to the routine. Depending on the age of the child, rewards can be small treats or stickers and points that lead up to larger rewards. This positive reinforcement can help to motivate the child to stay in bed and adhere to the routine.
In addition, it can be helpful to talk to a doctor to see whether supplements or medications could be helpful. There are natural supplements such as melatonin and magnesium which may be helpful in improving sleep quality. It may also be beneficial to speak to a sleep counselor, who can offer advice on how best to create a routine and stick to it.
Final thoughts
- Creating a consistent sleep routine is important
- Rather focus on positive reinforcement
- Limit screens before bed
- Invest in blackout curtains
- Speak to a doctor for advice
Good quality sleep plays an important role in the overall wellbeing of children with ADHD. While creating a consistent sleep routine and setting up a healthy sleep environment can go a long way to helping them sleep better, there are other solutions available too. Speak to a doctor to explore other options to help with sleep issues.