ADHD and Sleep Issues

Many families with kids who have ADHD have a lot of stress, difficulties, and challenges surrounding sleep.

Bedtime can be a chaotic time, some kids lie awake for hours, and then daytime can be exhausting.

It is common amongst kids with ADHD to report difficulties falling asleep, staying asleep, and waking up. ADHD can make it more difficult for kids to recognize their own cues that they are tired.

Some kids will wake repeatedly throughout the night and/or have trouble waking in the morning, which can make the whole family late and add to all of the stress.

Repetitive sleep issues can lead to anxiety around bedtime for all parties and kids may resist bedtime, which will exacerbate the issue.

 It can sometimes feel like a frustrating cycle because ADHD may be the reason for the sleep struggles, but then the sleep struggles can worsen the ADHD symptoms.

Many kids with ADHD report racing thoughts at night, feeling like they are physically still wound up while in bed, feeling their big feelings settling in at night, or sometimes feeling overtired which can lead to emotional dysregulation.

This is when the difficult cycle begins for kids, because less sleep can also make their ADHD symptoms worse, making it more difficult for kids to focus, affecting their mood by making them more irritable, adding to their impulsivity, and adding anxiety and stress to the situation.

So, what can we do to help?

Reducing screentime has been shown to be very helpful for kids with ADHD and improving sleep.

• Many kids are getting a lot more screentime than they should be getting

• Kids with ADHD might experience worse symptoms if they are getting a lot of screentime

• Screentime can also be bad for sleep habits and can make it more difficult to fall asleep because their brain feels awake

Consistent routines and structure is good for any child with ADHD, but especially one who is going through a tough time with sleep.

• Earlier bedtimes can be helpful

• A nighttime routine that feels cohesive and concrete can be relaxing

• Starting the wind down time earlier 

• Potty breaks before bed

• Some parents recommend discussing their child’s day during dinnertime or some time in the late afternoon or early evening to lessen the racing thoughts at bedtime

Relaxation strategies can teach a child’s brain to slow down and understand that they are feeling tired and it’s time to wind down.

• Deep breaths

• Sound machines

• Reading

• Listening to a story

• Music

• Minimal warm lighting

• Cozy bedding

Improving sleep, even if just a little bit at a time, can significantly help kids with their ADHD symptoms and have an easier time with their attention span, sitting still in class, impulse control, and executive functioning skills.

Although it may feel like a difficult task, helping your child work on their sleeping difficulties will improve their lives in many different areas.

If your child or family could use some help surrounding bedtimes or managing their symptoms of ADHD, contact a therapist at Amel Counseling now for a free,