ADHD AND SLEEP PROBLEMS IN KIDS
Causes, Effects, and Solutions
Children with ADHD often struggle with sleep problems, making it even harder for them to focus, regulate emotions, and navigate daily life.
Research shows that adolescents and kids with ADHD are more prone to sleep disorders, and poor sleep can worsen their symptoms. Understanding the link between ADHD and sleep can help parents take the right steps to improve their child’s rest and overall well-being.
Let’s take a closer look at how ADHD affects sleep, the impact of poor rest in children, and practical strategies for parents to help kids with ADHD sleep better.
Table of Contents
Do Kids With ADHD Have More Sleep Disorders?
Children with Attention-Deficit/Hyperactivity Disorder (ADHD) are significantly more likely to experience sleep disturbances compared to those without ADHD. Research shows that 70% of kids with ADHD often struggle with conditions such as insomnia, restless sleep, delayed sleep phase syndrome, and sleep-disordered breathing.
These issues can make it difficult for children to fall asleep, stay asleep, or wake up feeling rested. The relationship between ADHD and sleep is complex, with sleep problems potentially exacerbating ADHD symptoms and vice versa.
The Impact of Poor Sleep on Kids With ADHD
Poor sleep can have serious consequences for children with ADHD. Sleep deprivation can lead to increased hyperactivity, reduced attention span, and worsened emotional regulation.
Studies mentions that “children who sleep for fewer hours during the night show measurable impairments in attention and greater levels of attention deficit hyperactivity disorder (ADHD)-like symptoms [60], such as greater levels of inattention [10] and distraction [61],” while “adolescents with shorter nighttime sleep durations demonstrate more inattentive and oppositional behaviors the following day [62] as well as diminished learning and unmindful manners in the classroom [53].”
Unfortunately, many children with ADHD already struggle with impulse control and emotional outbursts, and insufficient sleep can intensify these difficulties. Additionally, chronic sleep issues can impair cognitive function, making it harder for kids to process information and perform well academically.
Does Poor Sleep Make ADHD Worse?
Yes, poor sleep can worsen ADHD symptoms. Sleep deprivation can heighten inattention, impulsivity, and hyperactivity—hallmark characteristics of ADHD.
This creates a cycle where a child’s ADHD makes it harder to fall asleep, and the resulting sleep deprivation makes ADHD symptoms more severe during the day. Lack of rest affects the brain’s ability to regulate emotions and focus in everyone, making daily tasks even more challenging for children with ADHD.
Does Poor Sleep Impact Social Interactions for Kids With ADHD?
Social interactions can be significantly affected by poor sleep in kids with ADHD. When children are sleep-deprived, they may become more irritable, impatient, and prone to mood swings. This can make it harder for them to form and maintain friendships, as they may struggle with sharing, listening, or understanding social cues.
Sleep problems can also lead to heightened anxiety and emotional outbursts, further complicating social relationships in children who, unfortunately, may already deal with social challenged related to their ADHD.
How Can Parents Help Their Kids With ADHD Sleep Better?
Managing ADHD and sleep issues requires a structured and consistent approach. Parents can implement several strategies to help their children get better rest:
1. Establish a Consistent Bedtime Routine
A predictable and calming bedtime routine can signal to the child’s brain that it is time to wind down. This may include activities like reading a book, taking a warm bath, or listening to soft music. Consistency is key and we recommend sticking to the same routine, at the same time, every night, 7 days a week.
2. Limit Screen Time Before Bed
Blue light from screens can disrupt melatonin production, making it harder for kids to fall asleep. Encourage screen-free activities at least an hour before bedtime to improve sleep quality – board games, reading, and a calm bath are all excellent alternatives to screens.
3. Create a Sleep-Friendly Environment
A dark, quiet, and cool bedroom can make it easier for kids with ADHD to fall asleep. Blackout curtains, white noise machines, and comfortable bedding can contribute to a more restful night.
4. Encourage Physical Activity
Regular exercise during the day can help kids with ADHD expend excess energy, making it easier for them to relax at night. However, avoid vigorous activities right before bed. Consult our guide to better understand how long before bedtime you / your child should exercise, in order not to disrupt sleep patterns.
5. Monitor Diet and Caffeine Intake
Avoiding sugary foods and caffeine (in older adolescents, though young children may absorb caffeine from dark chocolate and teas), especially in the afternoon and evening, can help prevent hyperactivity and restlessness at bedtime.
6. Consider Professional Guidance
If sleep problems persist, consulting a pediatrician or sleep specialist can help identify underlying issues and explore potential treatments, such as behavioral therapy or melatonin supplements under medical supervision.
ADHD and Sleep Problems in Kids - Final Thoughts
The connection between ADHD and sleep problems in kids is undeniable. Poor sleep can worsen ADHD symptoms, affect social interactions, and impact overall well-being. By understanding the challenges and implementing strategies to improve sleep, parents can help their children feel more rested, focused, and emotionally balanced. Addressing sleep issues early can have lasting positive effects on a child’s development and quality of life.
References
- WebMD. (2024). How ADHD Can Impact Your Child’s Sleep. Retrieved from https://www.webmd.com/add-adhd/childhood-adhd/adhd-child-sleep
- Sleep Health Foundation. (2024). ADHD and Sleep in Children. Retrieved from https://www.sleephealthfoundation.org.au/sleep-topics/adhd-and-sleep-in-children
- National Library of Medicine. (2022). Childhood sleep: physical, cognitive, and behavioral consequences and implications. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9685105/
- National Library of Medicine. (2024). Sleep Physiology and Neurocognition Among Adolescents With Attention-Deficit/Hyperactivity Disorder. Retrieved from https://pubmed.ncbi.nlm.nih.gov/38484795/
FAQ
Most frequent questions and answers
Yes, children with ADHD are more likely to experience insomnia, restless sleep, and other sleep disorders compared to kids without ADHD.
Yes, lack of sleep can increase hyperactivity, impulsivity, and difficulty focusing, making ADHD symptoms more severe.
Sleep-deprived kids with ADHD may struggle with emotional regulation, leading to irritability, mood swings, and difficulty maintaining friendships.
Establish a consistent bedtime routine, limit screen time before bed, create a calming sleep environment, and encourage physical activity during the day.
If sleep problems persist despite lifestyle changes, consulting a pediatrician or sleep specialist can help identify underlying causes and effective treatments.
More Sleep Resources
Do kids with ADHD have more sleep problems than other kids?
Yes, children with ADHD are more likely to experience insomnia, restless sleep, and other sleep disorders compared to kids without ADHD.
Can poor sleep make ADHD symptoms worse?
Yes, lack of sleep can increase hyperactivity, impulsivity, and difficulty focusing, making ADHD symptoms more severe.
How does poor sleep affect a child’s social interactions?
Sleep-deprived kids with ADHD may struggle with emotional regulation, leading to irritability, mood swings, and difficulty maintaining friendships.
What are some ways to help a child with ADHD sleep better?
Establish a consistent bedtime routine, limit screen time before bed, create a calming sleep environment, and encourage physical activity during the day.
Should parents seek professional help for their child’s sleep issues?
If sleep problems persist despite lifestyle changes, consulting a pediatrician or sleep specialist can help identify underlying causes and effective treatments.
Share this deal with a friend!
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
