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Children's ADHD Intervention Team

ADHD & Sleep
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ADHD & Sleep

Children with ADHD can experience difficulties falling asleep, staying asleep and getting up in the morning. Sleep quality can be poor, with difficulties in ‘shutting off’ or knowing when they are tired. Each child is unique and there is no easy answer, or one size fits all solution.

We do know that for children and young people with ADHD, a lack of sleep can cause an increase in symptoms and impact their wellbeing. A lack of sleep can increase stress and anxiety, difficulties coping, difficulties concentrating, and irritability, sadness, anger, and frustration.

Bedtime routine

Develop a set routine for bedtime. A visual timetable of your routine can be useful. As can a rewards system. If using a rewards system make sure it is meaningful for your child, using stickers or charts.

Implementing a bedtime routine can be challenging for both your child and you. Though it may be difficult it is important you remain consistent. Remember that it can take someone with ADHD longer to learn a new routine, so this process may take some time.

Several activities are known to promote sleep and should be done before bedtime. Activities such as jigsaws, colouring, and Rubik’s cube are good examples. These are also good examples of quiet time activities, along with reading.

When it is time to start the bedtime routine, try to bring your energy levels down too.

If you are removing gadgets from the bedroom before bedtime, it is important that this is done in a reassuring way, and the child or young person does not see it as a punishment.

Tips and strategies

If your child is struggling to settle:

  • Establish a good bedtime routine with the same bedtime and waking time, stick to it every day including weekends.
  • Avoid use of phones, tablets, computers, TV, or video games at least an hour before bed. All of these items use light which stops the production of melatonin in the brain.
  • Make the room as dark as possible to help melatonin production.
  • Avoid drinks with caffeine in as these can impact sleep.
  • Young children may need to nap during the day but try to avoid long naps or too many naps.
  • Once you have said goodnight, leave the room.
  • Do not give eye contact once you have said goodnight.

Waking in the night:

  • Return them to bed if they get up.
  • Do not give eye contact and keep the lights dim.
  • Repeat the phrase ‘it’s night, go to sleep’. Avoid conversation, keep talk to a minimum. Using the same words creates a cue for your child’s brain.

Bedroom environment:

  • Keep the bedroom a place of low stimulus. Try to avoid bright colours and lots of toys.
  • Think about sensory issues. Is the room a comfortable temperature, is the bedding too warm, or a texture your child dislikes.
  • White noise can help with sleep, such as the sound of a fan.
  • Do the curtains provide enough light blocking? A dark room will help with melatonin levels.

Wellbeing:

  • Is your child worried or stressed about something?
  • Avoid using your child’s bedroom as a place for time out.
  • Medication can impact your child’s sleep. Seek medical advice if you feel there is a specific reason for your child’s sleep difficulties.

Additional

If your child spends a lot of time in their bedroom, during the day ensure curtains are open to allow natural light which helps regulate the body clock.

If your child is hungry before bed, having a banana is useful as they contain magnesium, potassium and tryptophan, which all help aid sleep. Other good foods include oatmeal, porridge, or non-sugared cereal such as Weetabix or shreddies.

Teenagers

Teenagers can also deal with a sleep problem called delayed sleep-phase disorder. It mainly affects their bedtime and waking up, making it hard for them to fall asleep early and get up in the morning. However, many of them will naturally grow out of it as they age. 

Please see resources for a sleep hygiene resource from Great Ormond Street which is a comprehensive tool to help with sleep.

Contact information

Address and locations

West End
2062-2068 Hessle Road
Hessle
HU13 9NW

Please see our ‘Locations’ page for more information.

Opening hours: 09.00-17:00 Monday to Friday (excluding Bank Holidays).

Phone Numbers
ADHD Intervention Team 01482 692929

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