ADHD and sleep
Sleep is important for kids. Disturbed sleep can lead to poor school performance and behavior problems. My son is just about to turn 11. He's at his best when he gets about 10 hours of sleep though, more often than not, he wakes up after nine hours. When he gets less than that he is grumpy, unfocused, and defiant for the rest of the day. What makes matters worse is that my son has ADHD, which disrupts his sleep. It's a vicious circle, really. The ADHD makes it harder for him to sleep and a lack of sleep exacerbates his ADHD symptoms.It turns out that my son is not alone. A recent survey found that more than 73% of kids with ADHD have sleep problems including difficult falling asleep, resistance to sleeping, and still feeling tired after waking up. There are many ways to help your child get proper sleep.
- First and foremost, speak to your doctor if your child has ADHD and is having trouble sleeping. If your child is on ADHD medication it may be worsening his/her ability to get to sleep. Your doctor may have advice for adjusting the medication or even simply modifying the time of day your child takes meds.
- Make sure your child gets enough exercise. Physical activity is so important for any child, but particularly so for kids with ADHD. My son is very active, but there are times that I send him for an extra bike ride around the block to "get the jitters out." Be warned, however -- for some kids, activity too close to bedtime can have the opposite effect.
- Keep a consistent bedtime for your child. Letting your child stay up late, even on non-school days, can disrupt their sleep pattern. Stick to a consistent schedule so their body adjusts better to a healthy sleep pattern.
- Reduce stimulation. Don't let your child watch TV, play video games, or play on the computer in the hour or so before bedtime. Instead let your child play card or board games, draw, play with quiet toys, read, or work on a craft.
- Take a bath. For most children, a bath is calming. You can also add soothing aromas to the bath such as Johnson and Johnson's Bedtime Bath. (I know it's technically for babies, but it totally works for older kids, too. My son loves it. (Just don't tell his friends.))
- Create a bedtime routine. Do the same thing every night before your child's bedtime. In my house, my son heads upstairs, goes to the bathroom, gets cleaned up, and gets his PJs on. When he's ready, he calls me and we read a few chapters. Then I sing him a song and it's time for sleep. That's what he enjoys -- the routine you pick should be whatever is calming and enjoyable for your child.
- Look into natural sleep aids such as melatonin. (If your child is on ADHD medications, ask your doctor before adding anything -- even OTC supplements.)
- As a last resort, there are prescription medications that can help your child get the sleep that they need. Talk to your doctor if you feel this is a necessary step.
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Reader Comments (Page 1 of 1)
4-28-2008 @ 7:31AM
Drewboy said...
I'm surprised you didn't mention this in your article, but a lot of children with ADD/ADHD actually have sleep apnea and are just sleep deprived! I was being treated for ADD all of my childhood, but the doctor wanted to do a sleep study all along. Finally, in adulthood, I conceded and did the sleep study. Well whadda ya know? I had mild sleep apnea all along. Come to find, my cousin has it too, and he also took ADD meds all his childhood.
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5-18-2008 @ 11:08AM
gary said...
If you're child is experiencing sleep disorders, I would suggest the use of herbal remedies. The concentrated herbal extracts of Chamomile and Passion Flower will stimulate healthy sleep in children without harming their body's chemistry in the long run. Homeopathic treatments such as Coffea and Cina are also prescribed to soothe irritability and ease restless behaviors in order to induce sleep. Moreover, herbal remedies will stimulate healthy sleep patterns with kids naturally.
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