Does your child with ADHD sleep well at night, or does he spend the whole night tossing and turning in bed? Not all children with ADHD have sleep problems . However, studies show that parents report that about half of children with ADHD have some form of sleep disturbance. These include feeling tired when they wake up in the morning, having nightmares, or snoring during sleep. This means that there may be a bigger connection between ADHD and sleep than we think.
What is the connection between snoring and ADHD?
Some children have enlarged tonsils and adenoids. When these become enlarged, they can partially block the airway during sleep at night. This can result in snoring.
Imagine, if you can't breathe properly at night and your sleep quality is poor, how can you stay focused the next day? It's common to feel sleepy and inattentive during the day when you don't get enough sleep. One study found that snoring is more common among children with ADHD than other children. But this doesn't mean that snoring causes ADHD. However, there is a clear link between the two conditions.
Some studies have shown that in children whose tonsils and adenoids are enlarged and disrupting their sleep, surgical removal of those glands improves sleep, and daytime behavior and attention improve without medication.
Major sleep problems and ADHD
In addition to snoring, there are several other sleep problems that can be associated with ADHD. Let's take a look at what they are.
| Sleep problem | Simply put... | How does it relate to ADHD? |
|---|---|---|
| Sleep apnea | Short pauses in breathing during sleep. This can happen several times throughout the night, but the child may not notice it. | This causes tiredness and sleepiness throughout the day. Difficulty concentrating and irritability. These symptoms are very similar to those of ADHD. |
| Restless Legs Syndrome (RLS) | A strange feeling comes from inside the legs, like something is crawling, like ants are walking. This makes me feel like I have to move my legs. | This can cause sleep disturbances, daytime sleepiness, and poor concentration and irritability. Some researchers believe that both RLS and ADHD are caused by a common problem with a chemical in the brain called dopamine. |
| Excessive sleepiness (Narcolepsy) | Uncontrollable excessive sleepiness during the day. Cataplexy may occur, as if laughing out loud. | Children with narcolepsy are twice as likely to have ADHD. Treating ADHD symptoms in these children with medication can also be a bit more difficult. |
The most important thing is that if your child has these symptoms, your doctor needs to determine whether it is ADHD, a sleep problem, or both.
If your child snores at night or seems to be suffocating in their sleep, be sure to see a pediatrician or an ear, nose, and throat specialist (ENT specialist). The doctor may also recommend a sleep study.
Things you can do to help your child with ADHD sleep better
Although your child's sleep problems may require medical attention, there are many simple things you can do at home to help your child get a good, restful night's sleep.
- Stay away from caffeine: It's best for the whole family to stay away from caffeine (coffee, tea, chocolate, some soft drinks). Be aware of the caffeine hidden in your child's food.
- Establish a consistent routine: Go to bed at the same time every day, wake up at the same time, eat meals, and spend time with family. This consistent pattern helps your child's body clock function properly.
- Keep your bedroom quiet and dark: Exposure to light while you sleep can disrupt the body's natural production of melatonin, a hormone that helps you fall asleep. So keep your room dark. If noise is bothering you, you can use a "white noise" machine that produces a similar, soft sound.
- Exercise: Exercising daily can help you sleep better. However, avoid exercising right before bed.
- Take a warm bath before bed: After a bath, your body temperature drops a bit. This cooling period is the best time to go to bed. After a bath, try to keep your bedroom a little cooler.
- Avoid stimulating activities: Stop watching TV, playing violent video games, and playing with toys an hour or two before bedtime. These activities can further stimulate your child's brain and delay sleep.
- Be aware of other medical conditions: Your child may have allergies, asthma, or other conditions that cause pain, which can also disrupt sleep. Sleep problems can also be a symptom of mental health conditions such as anxiety and depression.
- Talk to your child's doctor about their medication : This is very important. Tell your child's doctor about your child's sleep problems. Ask if ADHD medication can be given earlier in the morning or if a shorter-acting medication can be used. Never give your child sleeping pills without first consulting your doctor.
Take-Home Message
- There may be a bigger connection between ADHD and sleep problems than you think.
- If your child snores at night, gasps for air in his sleep, or complains of strange leg discomfort, it could be a sign that his ADHD symptoms are getting worse.
- If you think there is a problem with your child's sleep, be sure to talk to your doctor about it. Do not self-diagnose or seek treatment.
- Simple things like a consistent routine, avoiding caffeine, and creating a sleep-friendly environment can make a big difference in a child's sleep.
- Sometimes, treating the underlying problem affecting sleep (e.g., enlarged tonsils) can even reduce ADHD symptoms.
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