ADHD and Sleep

Children, ADHD, and Sleep: Understanding the Connection

Sleep is incredibly important for children (it’s important for everyone!), but for those with Attention-Deficit/Hyperactivity Disorder (ADHD), it plays a particularly crucial role. Many children with ADHD struggle with sleep, which can, in turn, worsen their symptoms. Understanding the link between ADHD and sleep difficulties can help parents and caregivers better support their child’s well-being.

How ADHD Affects Sleep

Children with ADHD often experience challenges falling asleep, staying asleep, and waking up feeling rested. Some of the most common sleep issues include:

• Difficulty Falling Asleep: Many children with ADHD have racing thoughts and trouble winding down at night, making it hard to transition into sleep.

• Frequent Night Wakings: Even after falling asleep, children with ADHD may wake up multiple times throughout the night.

• Restless Sleep: Children with ADHD are more likely to experience restless movements during sleep, which can affect sleep quality.

• Delayed Sleep-Wake Cycle: Some children with ADHD naturally fall asleep and wake up later, which can make early school start times particularly challenging.

• Daytime Sleepiness: Despite getting a full night’s sleep, children with ADHD may still feel tired during the day due to poor sleep quality.

The Impact of Poor Sleep on ADHD Symptoms

When children with ADHD don’t get enough sleep, their symptoms can become more pronounced. Lack of sleep may lead to:

• Increased impulsivity and hyperactivity

• Difficulty focusing and following instructions

• Emotional dysregulation, including mood swings and irritability

• Challenges with memory and learning

In some cases, sleep deprivation can even mimic ADHD symptoms in children who do not have ADHD—highlighting just how important good sleep is for cognitive and emotional functioning.

How to Improve Sleep for Children with ADHD

While sleep difficulties can be frustrating, there are steps parents can take to help improve their child’s sleep habits:

1. Establish a Consistent Routine
   A predictable bedtime routine signals to the brain that it’s time to sleep. This might include calming activities like reading, drawing, taking a warm bath, or listening to relaxing music.

2. Create a Sleep-Friendly Environment
   A dark, cool, and quiet room can help promote restful sleep. Consider blackout curtains, white noise machines, and removing stimulating electronics.

3. Limit Screen Time Before Bed
   The blue light from screens can interfere with melatonin production, making it harder for children to fall asleep. Blue light blockers can help, but it’s also important to monitor the type of content consumed before bed. Fast-paced videos (hello TikTok and Instagram!) or emotionally charged content can make winding down even harder. Ideally, screen use should stop at least 30 minutes before bedtime. Try to keep phones out of the bedroom—or at the very least, silence notifications.

4. Encourage Physical Activity
   Regular exercise during the day can help children with ADHD release excess energy and feel more ready for sleep at night. Just avoid intense physical activity right before bed.

5. Monitor Diet and Caffeine Intake
   Avoid large meals close to bedtime, which can disrupt sleep. Some children benefit from a light snack before bed to prevent hunger-related wake-ups. Caffeine should be limited and avoided in the afternoon and evening. Many people don’t realize caffeine’s half-life is about six hours—so if your child has caffeine at 3:00 p.m., half of it is still in their system at 9:00 p.m.

6. Consider a Weighted Blanket
   Some children with ADHD find weighted blankets calming. The gentle pressure they provide can help with relaxation and sleep.

7. Consult a Professional
   If sleep challenges persist, consider reaching out to a psychologist, pediatrician, or sleep specialist. Sometimes, underlying sleep disorders like restless legs syndrome or sleep apnea may be contributing to the problem.

Final Thoughts

Sleep plays an essential role in the overall well-being of children with ADHD. By understanding common sleep challenges and implementing supportive strategies, parents can help their children feel more focused, emotionally regulated, and ready to take on the day. If sleep struggles continue to be a major concern, seeking professional guidance can be a valuable step toward better rest and better ADHD management.

Ready for Therapy?

I hope the steps above help your child get a more restful night’s sleep. If you’d like more guidance, feel free to call me at (216) 245-2421 for a free 15-minute phone consultation. I’d be happy to hear what’s going on—and if I’m not the right fit, I’m always glad to help point you in the right direction.