Millions of kids and adults all over the planet are affected by ADHD (Attention-Deficit/ Hyperactivity Disorder), and only in recent years did this issue get the needed attention of medical professionals. In the past, parents didn’t really know how to deal with the symptoms of the disorder (inattention, forgetfulness, excess of energy, loudness, etc), which resulted in it being poorly treated or completely untreated, causing deeper mental health problems in the long run.
You may have noticed that talking openly about ADHD has become a norm on social media, and by now, we know that it can manifest in a very wide spectrum. In other words, treating ADHD successfully doesn’t have a “one-size-fits-all” solution, and if you’ve got a child who struggles with it, you should address it immediately. Chances are you’ll need to work with them to develop certain mechanisms that will enable them to function normally, and a consistent sleep schedule is one of the most important tools in your proverbial toolbox. Here’s why!
How are ADHD and sleep connected?
If you’ve ever had a poor night’s sleep and then had to soldier through the day tired and irritable, you know first-hand just how essential quality sleep is. For kids who have ADHD, the importance of a consistent sleep schedule can’t be overstated because, without it, their symptoms can become more pronounced and harder to manage.
Here’s the thing – the majority of kids with ADHD struggle with consistently having a good night’s sleep. They can experience a variety of sleep-related problems like insomnia, as well as difficulty waking up or sleeping soundly. That’s why getting your tween to get up and get ready for school can be an ordeal and why it’s so important to remember that it can be a symptom.
The crux of the problem is that without proper sleep, kids with ADHD can become more irritable and hyperactive, and it gets even harder for them to concentrate. You can see a difficult pattern forming here, where lack of sleep worsens the symptoms, and the symptoms make it hard to sleep. Kids need plenty of sleep so that their brains can fully develop and function, which is why it’s necessary to find a way to create and uphold sleep schedules.
How do you create and hold onto a sleep schedule?
We’re all familiar with creating schedules and plans that are perfect on paper, but when it comes to putting them to work, well, they fall short. The best way to establish a sleeping schedule for your child is to get them involved. Talk to them about their symptoms and feelings, try to gauge what would work best to get them to a calm state of mind conducive to sleep, and don’t be afraid to try different methods to figure out what works best. Here are some suggestions:
- Provide a calm, quiet environment. This first piece of advice is something we could all use, but it applies even more to children. Ensure your kid’s bedroom is comfortable and quiet, without any distractions. If your little one gets fidgety or anxious close to snooze time, there are aids that can help them feel relaxed, like Quiet Mind’s weighted pillow, weighted blankets, and gentle lighting.
- Create a complementary relaxing bedtime routine. Jumping straight into bed after a long and exciting day will make it hard for your kid to fall asleep. Find activities that your child finds relaxing and encourage them before going to bed, whether it’s reading, taking a warm shower, or listening to calming music. This will help them wind down and go to bed with a quieter mind.
- Kids should always go to bed and wake up at the same time. Remember how we talked about consistency? Establishing the same time for sleep and waking up will help cultivate your child’s circadian rhythm, allowing their body to know what to expect every day, be it school day, weekend, or summer break.
- No gadgets before bed. This is the rule to live by, both when it comes to kids and adults. We already know how endless scrolling and blue light can negatively affect the production of melatonin, and that’s exacerbated in children with ADHD. That’s why phones, tablets, and TVs should be turned off at least an hour before bed. When in doubt, lead by example.
There are additional steps that you can take to ensure that your kid sleeps well, like making sure they don’t eat sugar late in the night and get plenty of exercise, but the suggestions above usually do the trick.
Conclusion
Kids with ADHD have been misunderstood for a very long time, but thankfully, things are changing slowly but surely. If you’ve got a little one who lives with ADHD, it’s vital you provide them with support and understanding on their journey, even when you don’t understand what they’re going through. Keeping a consistent sleep schedule is one way to make their lives better and more enjoyable in a simple yet powerful way.
Leave a Reply