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Helping children with ADHD sleep better: tips for tired families

Writer's picture: Dr Zoe CrossDr Zoe Cross


If your child has ADHD, you might already know that bedtime can be a challenge. Many children with ADHD struggle with sleep - whether it’s preparing for bedtime, getting to sleep, staying asleep, or waking up feeling refreshed. Here’s a quick look at the common sleep challenges and some simple tips that may make nights smoother for everyone.

 

What are the negatives of irregular or disturbed sleep?

 

  1. Trouble falling asleep: the mind of a child with ADHD can be so busy, it’s hard for them to wind down or even understand how to try and wind down

  2. Disturbed or restless sleep: their busy minds can continue to have an effect, even when asleep, resulting in fractured sleep patterns

  3. Tossing and turning: this can leave your child feeling unrested and irritable

  4. Not enough sleep: many children with ADHD don’t get the hours of sleep they need to function well each day

  5. Feeling tired during the day: all of this adds up to a cranky child who may show more challenging behaviour (like anyone who is constantly tired)

 

We know it’s not easy but changing habits a little at a time might result in a significant difference over time. A key point is that it’s no-one’s ‘fault’ – but it is a seemingly relentless and difficult situation that is in everyone’s interest to try and improve. We understand that a child who isn’t sleeping well has a knock-on effect on the whole family.

 

Top 5 tips for better sleep

 

  1. Stick to a bedtime routine: Doing the same relaxing things before bed every night - like reading a story; listening to gentle music or an audiobook; or having a warm bath - can help your child’s body know it’s time to sleep. There’s likely to be an existing tension around bedtime if this has become something of a battle ground – it’s important to aim to reduce this link by introducing something welcome and new if possible.

  2. Turn off screens early: Screens can trick the brain into staying awake – something to do with the blue lights they emit. Try turning off gaming devices, tablets, TVs and phones at least an hour before bed.

  3. Make their room a sleep haven: Keep it dark, quiet, and comfy. Blackout curtains, a white noise machine, or even a snuggly weighted blanket can make a big difference. Ask your child what would make it lovely for them – a den bed or special toy maybe?

  4. Get them moving: Encourage plenty of activity during the day to burn off extra energy. Just make sure any high-energy playtime is finished at least an hour or two before bedtime. I always say it but the outdoors offers a great therapy all of its own!

  5. Try calming activities: Help your child relax with some deep breathing, gentle music, or even a bit of child-friendly mindfulness before they drift off. You can take away some of the seriousness of this by turning it into a quiet game – asking them to lie still, clench their hands, then release; scrunch up their eyes, then release – doing this from top to toe is an enjoyable and connecting practise. They can also do it for themselves once they have experienced it.

 

This all takes a lot of attention and investment in time and patience. It’s difficult and some days will feel as though things are going backwards instead of improving. Keep the faith and employ some or all of the suggestions if you can. Divide and conquer with parental/support roles if you have more than one child to manage at bedtime.

 

If you’d like to discuss sleep strategies, please do get in touch and we can work together to tailor some ideas that might suit your family.

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