Is your child with ADHD having trouble sleeping? (ADHD and Sleep) - An important article for parents

If your child has attention deficit hyperactivity disorder ( ADHD ), you may be struggling to get them to sleep at night. They may be struggling to fall asleep, they may be crying, they may be begging for more, etc. You may be familiar with these behaviors. You are not alone, research has shown that up to 70% of children with ADHD , or seven in ten, have some form of sleep problem. But don’t worry, there are many things you can do to help your child get a good night’s sleep. Let’s talk about them.

Why do children with ADHD have sleep problems?

Doctors still don't know exactly what causes sleep problems in children with ADHD. It could be related to the child's behavior, or it could be due to an underlying medical condition that's disrupting sleep.

Simply put, there are several main reasons that can affect this:

• Stimulants for ADHD: While these medications help children stay focused during the day, their effects can sometimes linger into the night and disrupt sleep. However, children who do not take these medications also have sleep problems .
• Anxiety and behavioral problems: Anxiety is also common among children with ADHD. Thinking about the events of the day, fear of being alone, and fear of the dark can make it difficult to fall asleep at night.
• Brain Signaling: Changes in the signaling system in our brain that controls sleep and wakefulness are thought to be associated with ADHD.
• Melatonin deficiency : Melatonin is a hormone naturally produced by our bodies that helps us sleep. Some children with ADHD may have lower levels of this hormone than normal.

What are the possible causes of sleep problems?

There are several signs that a child with ADHD may be having sleep problems. While some of these are common in children, they are more common in children with ADHD. They are also at higher risk for certain sleep-related conditions.

Does lack of sleep make ADHD worse?

Yes, absolutely. Sometimes it's hard to tell whether a child's behavior problems are due to lack of sleep or ADHD itself, because the two are related.

Not getting enough sleep can make these ADHD symptoms worse:

• Hyperactivity : The child's fidgetiness and restlessness increase.
• Inattention : The ability to pay attention to schoolwork or even to what is being said decreases.
• Difficulty understanding information: It becomes difficult to learn and understand something new.

In addition, long-term lack of sleep increases the risk of other problems.

For example:

• Mental problems such as depression and anxiety
• In the bodyWeight gain (Higher BMI)

Overall, sleep deprivation can reduce a child's quality of life. They may miss school, become irritable during the day, and feel tired all the time. In addition, your child's sleep problems can increase the stress and pressure you have to take care of them.

How to help your child sleep well?

Before you see a doctor to see if there is an underlying medical condition causing your child's sleep problems, there are some simple, yet very important steps you can try at home. We call these "good sleep practices."

1. Establish a routine before bed.

Do the same routine every night for an hour or two before bed. For example, do things in the same order, such as washing your body, getting dressed, brushing your teeth, reading a book, listening to soothing music, and turning off the lights . This will give your child's body the signal that "it's time for bed."

2. Shut down screens

Turn off all electronic devices like TVs, smartphones, video games, and computers at least 30 minutes before bed. The blue light from these devices interferes with the production of melatonin, the hormone that makes us sleepy. Instead, engage your child in something relaxing, like reading a book or doing something relaxing.

3. Limit drinks containing caffeine.

Avoid giving your child caffeinated drinks like coffee, tea, and cola in the second half of the day, especially in the evening. It's best to stop completely if possible.

4. Try White Noise

Some children are awakened by even the slightest noise. The soothing sound of a monotonous melody from a ``white noise machine'' can help a child sleep soundly by drowning out other sounds from the environment.

5. Play well and exercise during the day.

If a child engages in physical activity and play during the day, it will help the body get a good workout and sleep well at night.

If your child continues to have sleep problems despite these efforts, be sure to talk to your doctor about this . He or she may need to check for an underlying medical condition (such as sleep apnea) or make a change to your child's medication.