Helping kids with ADHD sleep better is challenging but possible. ADHD often disrupts sleep, making it harder for children to wind down and stay asleep. This can worsen symptoms like inattention and hyperactivity. But with the right strategies, you can help your child rest more peacefully.
Here are seven practical tips to improve sleep for kids with ADHD:
- Consistent Bedtime Routine: Stick to a predictable schedule with calming activities like reading or dimming lights.
- Reduce Screen Time: Limit screens at least 30-60 minutes before bed to avoid blue light disrupting melatonin.
- Sensory-Friendly Sleep Space: Use blackout curtains, white noise, and weighted blankets to create a calming environment.
- Daily Physical Activity: Encourage exercise earlier in the day to regulate energy and improve sleep quality.
- Healthy Diet: Avoid caffeine, sugar, and artificial additives; focus on nutrient-rich foods like bananas and salmon.
- Self-Calming Techniques: Try deep breathing, guided meditation, or soothing audiobooks to ease bedtime anxiety.
- Chiropractic Care: Explore non-invasive therapies like chiropractic adjustments to support sleep and reduce ADHD symptoms.
Quick Overview
- Why it matters: Poor sleep worsens ADHD symptoms, creating a cycle of restlessness and difficulty focusing.
- What works: Combining routines, reduced screen time, calming environments, and healthy habits can make a difference.
- Next steps: Start with simple changes like a set bedtime and screen limits, then explore professional support if needed.
Improving sleep takes patience, but even small changes can lead to better nights and brighter days for your child.
1. Set Up a Consistent Bedtime Routine
Creating a consistent bedtime routine can make a big difference for children with ADHD, helping them sleep better and wake up less during the night. A predictable routine sends clear signals to the body that it’s time to wind down, making the shift from daytime to bedtime smoother.
Why Structure Matters for ADHD
Children with ADHD often feel more secure and less anxious when they have a structured routine, especially at bedtime. Predictability helps them feel in control, which can reduce stress and encourage independence. As Next Step 4 ADHD explains:
“All children thrive on routines and structures, but children with ADHD need structure in order to function at their best. This is also true at bedtime.”
This kind of stability doesn’t just improve sleep – it can also lead to better behavior, stronger emotional regulation, and improved learning both at home and in school.
How to Build a Routine That Works
Setting up a bedtime routine doesn’t have to be complicated. Start the wind-down process 30 to 60 minutes before bedtime, and follow the same steps every night. Richard Steinberg, M.D., highlights the importance of consistency:
“Follow a consistent bedtime routine. Practice the routine with your child until it becomes a habit.”
Incorporate calming activities like reading a book, taking a warm bath, or dimming the lights to signal that it’s time to relax. Keeping a regular bedtime and wake-up schedule – even on weekends – helps regulate melatonin production, the hormone that controls sleep. Make sure the bedroom is quiet, tidy, and free of distractions like electronics to maximize the routine’s benefits.
Reducing screen time before bed can also play a big role in making the wind-down process even more effective.
2. Reduce Screen Time Before Bed
Screen time before bed can make sleep problems worse for kids with ADHD. Over 70% of children between the ages of 6 and 17 have electronic devices in their bedrooms, which doesn’t help matters.
Effectiveness in Promoting Sleep
Using screens before bedtime can reduce sleep by about an hour, which is especially tough for kids with ADHD. The blue light from screens suppresses melatonin, the hormone that helps us feel sleepy. Dr. Khadijah Booth Watkins, MD, MPH, associate director of the Clay Center for Young Healthy Minds at Massachusetts General Hospital, emphasizes:
“This is particularly important for kids with ADHD as impaired sleep can worsen symptoms such as attention, concentration, and frustration tolerance.”
Research indicates that up to 70% of children with ADHD have trouble falling asleep. One study even found that playing video games significantly reduced the sleep duration of boys with ADHD. Adding screen time to an already fragile sleep system can create major challenges for both the child and the family.
Suitability for Children with ADHD
Children with ADHD often find it hard to step away from technology and may need extra help adjusting to screen time limits. Teodora Pavkovic, a psychologist and digital wellness expert at Linewize, explains:
“Children with ADHD appear to benefit from shorter periods of screen-based activities more frequently.”
Instead of allowing long, uninterrupted periods of screen use, families might find it helpful to break screen time into smaller chunks throughout the day. This approach makes it easier to enforce a final cutoff well before bedtime.
Ease of Implementation for Families
While reducing screen time might sound simple, it often requires careful planning and patience. Instead of imposing strict rules, involve your child in the process. Work together to set clear limits so they feel like part of the decision-making.
Here are a few practical tips:
- Give warnings as screen time nears its end to help your child prepare for the transition.
- Use the “out of sight, out of mind” method by storing devices away when not in use.
- Remove all devices from bedrooms at least 30 to 60 minutes before bedtime.
- Create designated areas for tech use outside the bedroom.
- Consider making a screen time contract together to set boundaries in a collaborative way.
These steps not only reduce screen time but also help create a better environment for sleep, which is crucial for managing ADHD symptoms.
Non-Pharmaceutical Approach
Cutting screen time before bed is a natural way to improve sleep quality and manage ADHD symptoms. Turning off devices at least an hour before bedtime gives kids time to relax and disconnect, supporting their natural sleep-wake cycles and encouraging healthier sleep patterns. The beauty of this approach is its simplicity – no medications, no side effects, just a chance for the body to reset and work as it should. Paired with other sleep strategies, reducing evening screen use can make a noticeable difference in both sleep and ADHD symptoms.
Next, we’ll look at how to create a sensory-friendly sleep space to further support healthy rest.
3. Design a Sensory-Friendly Sleep Space
For children with ADHD, who are 70% more likely to face sleep challenges than their neurotypical peers, crafting the right environment for sleep is not just helpful – it’s essential. Since sensory processing difficulties often accompany ADHD, a thoughtfully designed bedroom can make a significant difference in improving rest.
Effectiveness in Promoting Sleep
A sensory-friendly sleep space minimizes distractions and supports a child’s natural sleep-wake cycle. The idea is to reduce sensory input that might interfere with relaxation.
White noise or nature sounds can help drown out distracting noises from the household or neighborhood. As one expert explains:
“Kids with sensory issues often have extremely sensitive hearing. Using white noise or nature sounds to block neighborhood or household sounds is essential.”
Devices like white noise machines, air purifiers, or even fans can create a soothing, consistent background sound that masks sudden noises.
Blackout curtains are another key feature, as they block out light that could disrupt melatonin production. Pair these with soft, comfortable bedding to create a cozy and inviting sleep environment. For children who find deep pressure calming, a weighted blanket can provide the soothing sensation they need to unwind. Adding memory foam mattress toppers or pillows can further enhance comfort, making restful sleep more attainable.
This sensory-focused approach complements other sleep strategies by addressing environmental factors that might otherwise hinder rest.
Suitability for Children with ADHD
What makes this approach especially effective for children with ADHD is its adaptability. Each child’s sensory profile is unique, and their bedroom can be tailored to meet their specific needs. Sharon Kaye-O’Connor, LCSW, an autistic psychotherapist and autism educator, highlights:
“Some kids will fit a more sensory-sensitive profile, while others will be much more sensory seeking.”
For sensory-sensitive children, calming, muted environments work best. Soft colors like green, blue, purple, earth tones, or pastels are ideal, while bright colors and busy patterns should be avoided. Interior designer Haley Beckham Shetty advises:
“Layered patterns can present as visual clutter to a person who is easily overstimulated by their environment.”
Adjusting lighting can also make a big difference. Dimmer switches, lamps, or string lights create soft illumination, while red-hued night lights are perfect for bedtime since they don’t interfere with melatonin production.
Another helpful strategy is creating separate zones within the bedroom. For example, designate one area for quiet activities and another for sleep. Jana Sarno, BCBA and chief clinical officer at Hopebridge Autism Therapy Centers, suggests:
“Bedrooms should be calming, whereas playrooms should be fun and exploratory. Save the cartoon characters, bright colors, TVs, sound-making toys, climbing furniture, and visual distractions for the playroom rather than the bedroom, if possible.”
Ease of Implementation for Families
The good news? Transforming a bedroom into a sensory-friendly sleep space doesn’t have to be expensive or complicated. Small, thoughtful changes can make a big impact.
For instance, flooring preferences depend on the child. Smooth surfaces like natural wood can work well, but avoid noisy laminate floors. For kids who prefer soft textures, carpet is a great option unless allergies are a concern. Stay away from checkerboard or patterned flooring, as these can cause sensory confusion.
Organization is equally important. A clutter-free room promotes calm, so use storage solutions like bins, shelves, or labeled drawers to keep things tidy. At night, store overstimulating items out of sight to maintain a peaceful atmosphere.
Adding calming scents can also help. Scents like lavender, chamomile, or vanilla can be placed on a cotton ball inside a pillowcase, letting your child choose the aroma they find most soothing. Layering the room with soft blankets, pillows, and rugs introduces comforting textures that can further enhance relaxation.
These adjustments are practical and fit seamlessly into a non-medication approach to improving sleep.
Non-Pharmaceutical Approach
Creating a sensory-friendly sleep environment offers a natural way to improve sleep without relying on medication. Carolyn Feder, a licensed interior designer and founder of Sensory Interior Design, emphasizes:
“The space a child awakens to and drifts off to sleep in at night should be calm, safe, and always welcoming. It should be a place of peace and sensory replenishment, never a place of discomfort or isolation.”
By aligning the room’s design with a child’s sensory needs, you create a space that helps their nervous system relax, making it easier for their body to wind down at night. This is particularly important for children with ADHD, as insufficient sleep can significantly impact their ability to focus and succeed academically.
When paired with other natural sleep strategies, a sensory-friendly bedroom becomes a powerful tool for improving rest and managing ADHD symptoms.
4. Include Daily Physical Activity
Getting regular exercise can do wonders for children with ADHD, improving both their physical health and sleep quality. Studies show that sleep issues affect between 23% and 73% of adolescents with ADHD, making this an area worth addressing.
How Exercise Supports Better Sleep
Physical activity positively impacts sleep in several ways. It helps regulate circadian rhythms, balances metabolism, supports immune function, and improves mood. Regular movement can also reduce nighttime hyperactivity, making it easier for kids to settle down and fall asleep. Exercise triggers a rise in body temperature, which can boost melatonin production, while also improving vagus nerve function to regulate cortisol levels and mood. Research confirms that exercise helps kids fall asleep faster, sleep more deeply, and wake up feeling more refreshed. These improvements in sleep set the stage for better behavior throughout the day.
Why It Works for Kids with ADHD
For children with ADHD, exercise offers more than just better sleep – it directly helps manage symptoms. Physical activity can enhance focus, memory, and impulse control by increasing brain chemicals like dopamine and norepinephrine. Even a short 20-minute session of aerobic exercise can improve mood and academic performance. Activities like team sports, martial arts, or simply playing outside in green spaces provide additional benefits for cognitive function and emotional regulation.
Making It Work for Families
Adding physical activity to a child’s routine doesn’t have to be complicated or costly. Dr. Hoza explains:
“It’s important to note that there is absolutely NO reason why a parent can’t add physical activity to the treatment they’re already using… unless a child has a physical challenge that would be exacerbated by activity, exercise is a do-no-harm intervention.”
Simple activities like walking, biking, or playing games can make a big difference. Families might walk or bike home from school, dedicate 30 minutes after school to active play, or enjoy weekend bike rides together. For kids who find competitive sports overwhelming, non-competitive activities like swimming, dancing, or even a game of tag work just as well. Dr. Hoza also advises:
“It’s really important for parents to pay attention to what kind of activity they’re enrolling their child in… In today’s world there are so many children’s sports that are very competitive, and those wouldn’t be the best choice for kids with ADHD who have a hard time following directions or might not be as coordinated as their peers.”
By choosing activities that align with a child’s interests and abilities, families can seamlessly incorporate exercise into their daily lives.
A Natural Alternative
Exercise offers a medication-free way to improve ADHD symptoms and sleep quality. Aerobic activities not only reduce symptoms but also enhance brain connectivity and increase levels of brain-derived neurotrophic factor (BDNF), which supports learning and self-regulation. Research suggests that 30–50 minutes of exercise, 2–3 times per week, can deliver noticeable benefits – especially when combined with activities that improve coordination and agility. To maximize the sleep benefits, it’s best to schedule exercise earlier in the day and avoid vigorous activity close to bedtime.
This approach pairs well with other strategies like creating sensory-friendly environments and maintaining consistent routines. Together, they provide a holistic way to support children with ADHD.
5. Watch Diet and Avoid Stimulants
Alongside structured routines and sensory-friendly environments, a well-balanced diet can play a crucial role in improving your child’s sleep. What your child eats – and when – can significantly influence their ability to wind down at night.
How Diet Impacts Sleep
For children with ADHD, maintaining stable blood sugar levels is essential. Spikes and crashes caused by sugary foods can lead to hyperactivity and restlessness, making bedtime a struggle. Dr. Frank Barnhill, author of Mistaken for ADHD, highlights this connection:
“Excessive sugar and caffeine intake both cause symptoms of hyperactivity and easy distractibility.”
Research also shows that children with ADHD often have lower levels of key nutrients like zinc, iron, magnesium, and selenium. These deficiencies can further disrupt sleep quality, making a nutrient-rich diet particularly important.
Foods to Avoid for Better Sleep
Certain foods and drinks can worsen ADHD symptoms and interfere with sleep. Caffeine is a common culprit, even in small amounts found in chocolate or soda. It can increase overactivity and lead to anxiety or insomnia. Similarly, sugary snacks and drinks – like candy, cookies, soda, and fruit juices – can cause blood sugar fluctuations that make it harder for kids to settle down at night.
Artificial additives and colorings are another concern. Studies suggest that these ingredients may exacerbate ADHD symptoms in some children. Research shows that a restricted elimination diet improved ADHD rating scale scores by over 40% in more than half of the participants. Identifying and removing trigger foods can benefit not only daytime behavior but also nighttime sleep.
Nutrition as a Non-Medication Approach
Dietary adjustments offer a natural way to support better sleep without relying on medication. Dr. Sandy Newmark advocates for this approach:
“Effective ADHD management combines nutrition, exercise, and sleep to improve wellbeing.”
Incorporating sleep-supporting nutrients into meals can make a big difference. Foods rich in magnesium, omega-3 fatty acids, and tryptophan – like bananas, turkey, salmon, and cherries – help promote relaxation and natural melatonin production. Additionally, complex carbohydrates from vegetables or certain fruits in the evening can encourage restful sleep.
Katie E. Rankell, a registered dietitian, emphasizes the importance of brain-healthy foods:
“Nutritious food can be a powerful ally in calming ADHD symptoms. In general, experts say that whatever foods are good for brain health are likely to be good for ADHD.”
Practical Tips for Families
Making dietary changes doesn’t have to be overwhelming. Start small by focusing on whole foods with minimal ingredients to avoid additives. Balance meals with protein, complex carbohydrates, and healthy fats to maintain steady blood sugar throughout the day.
Here are a few simple swaps to get started:
- Replace sugary drinks with water or milk.
- Offer fresh fruit or nuts instead of processed snacks.
- Include iron-rich foods like spinach, lentils, and red meats in meals.
A consistent meal schedule can also help regulate blood sugar and promote better sleep. If sleep issues persist, consider consulting a healthcare provider to check for nutrient deficiencies like iron, vitamin D, or magnesium, as supplements may be needed.
6. Practice Self-Calming Methods
Helping your child learn self-calming techniques, alongside strategies like physical activity and creating a supportive environment, can equip them with valuable tools to manage restlessness and overactive thoughts. These techniques provide a natural way to address ADHD symptoms while helping children become more aware of their feelings, behaviors, and physical responses.
Effectiveness in Promoting Sleep
Distraction and redirection are at the heart of self-calming methods. Dr. Richard Steinberg highlights their importance:
“The key is to distract your child from all the interesting thoughts that threaten to keep them awake.”
Simple distractions, such as audiobooks or calming music, can work wonders. Younger kids may find comfort in familiar stories, while older ones often respond well to soothing music. White noise is another option, as it helps mask disruptive sounds in the background. Additionally, aromatherapy – like placing a cotton ball with a drop or two of lavender or chamomile oil near their pillow – can encourage relaxation. Weighted blankets, known for their gentle, calming pressure, can also be a helpful addition to bedtime routines.
Suitability for Children with ADHD
Relaxation techniques are especially beneficial for children with ADHD, as they address common challenges like hyperactivity and anxiety. According to the ADHD Centre:
“Relaxation techniques can be especially helpful for children with ADHD. They can help your child calm down, reduce stress and anxiety, and improve their ability to focus.”
Simple deep-breathing exercises or counting can help children regain control in overwhelming situations. Techniques like progressive muscle relaxation, mindfulness meditation, and visualization can teach them to manage their energy and focus. Yoga is another excellent option for improving body awareness. Positive bedtime mantras provide a constructive focus, while scheduling a “worry time” earlier in the day can prevent anxious thoughts from surfacing at night. For naturally fidgety children, a stress ball, fidget toy, or even light physical activity before starting a calming routine can make a big difference.
Ease of Implementation for Families
The most effective self-calming strategies are those that fit seamlessly into your daily life. Dr. Jacque Bogdanov from the Child Behavior Clinic points out:
“Improving sleep isn’t just about what happens at bedtime, it’s largely about what happens during the day.”
Introducing these techniques during calm moments can make them more effective when bedtime rolls around. Activities like focusing on sounds, sensations, or relaxing baths can help ground a busy mind. Other ideas include bedtime stories, gentle stretches, or a short guided meditation. These practices can easily become part of your evening routine, helping your child feel more secure and prepared for sleep.
Start small – introduce one or two techniques at a time. As your child becomes comfortable, you can expand their “self-calming toolkit.” With consistency and patience, these methods, combined with structured routines and professional guidance, can greatly improve their ability to rest peacefully.
7. Try Chiropractic and Functional Neurology Care
When other sleep strategies don’t seem to work, chiropractic and functional neurology care can provide a natural, non-invasive way to address sleep challenges in children with ADHD. These treatments focus on supporting the nervous system and improving overall well-being, without relying solely on medication.
A Drug-Free Option
Chiropractic care offers a way to tackle underlying issues without medication. This approach is particularly appealing to parents who want to avoid the potential side effects of sleep aids or ADHD drugs. By improving communication between the brain and body, chiropractic adjustments aim to address the root causes of sleep difficulties.
How It Can Improve Sleep
Gentle chiropractic adjustments can help align the spine and enhance nervous system function, which may lead to better sleep quality and longer sleep duration. Some studies also suggest that chiropractic care may help reduce ADHD symptoms in children. Regular adjustments can contribute to more stable sleep schedules and fewer nighttime disruptions.
Benefits for Children with ADHD
The benefits of these therapies often go beyond better sleep. Functional neurology works alongside chiropractic care to target brain functions that influence sleep regulation. For instance, techniques like Sensory-Motor Rhythm and Slow-Cortical Potential neurofeedback have shown promise in addressing sleep onset insomnia in children with ADHD. Families have reported additional positive changes, such as improved focus and behavior. One family shared that after their 8-year-old son started regular chiropractic treatments, his teacher noticed better attention in class and fewer behavioral issues.
Easy to Get Started
To explore if chiropractic and functional neurology care are right for your child, the first step is to consult a qualified pediatric chiropractor. Many parents have seen improvements in their child’s overall well-being and behavior after incorporating these therapies into their care routine.
At HML Chiropractic & Functional Care, Dr. Alex Nelson and Dr. Lauren Nelson specialize in family chiropractic care, functional neurology, and functional medicine. Their personalized approach helps children with ADHD, autism, learning disabilities, and other conditions by addressing the underlying causes of health issues.
Combining chiropractic care with other strategies, like consistent routines, reduced screen time, and a calming sleep environment, can create a comprehensive plan to improve your child’s sleep and daily functioning. Regular adjustments can complement these efforts, helping your child sleep more soundly and thrive during the day.
Sleep Strategy Comparison
Choosing the right sleep strategy for children with ADHD involves weighing the benefits and challenges of each option. Every approach has its strengths, and understanding these can help you decide what works best for your child and family.
| Strategy | Advantages | Disadvantages | Best For |
|---|---|---|---|
| Consistent Bedtime Routine | Promotes predictability, reduces anxiety, and is simple to establish at home | Requires strict consistency, might take weeks to see results, and can be difficult to maintain while traveling | Children with ADHD, especially those who struggle with transitions |
| Reduced Screen Time | Free of cost, supports natural sleep hormone regulation, and minimizes overstimulation | May face initial resistance, needs a family-wide commitment, and can be tough to monitor consistently | Children who are overstimulated by electronics or have delayed sleep onset |
| Sensory-Friendly Sleep Space | Tailored to sensory needs, offers comfort, and can be personalized | It may be expensive, involve trial and error, and some children might become reliant on specific items | Children with sensory sensitivities or those easily disrupted by their environment |
| Daily Physical Activity | Boosts overall health, helps release energy, and improves mood regulation | Outdoor activities depend on weather, require time, and may overstimulate if done too close to bedtime | High-energy children or those with hyperactivity symptoms |
| Diet and Stimulant Management | Focuses on physiological factors, can enhance daytime focus, and often involves simple food adjustments | Needs careful tracking, might restrict food options, and effects vary from child to child | Children sensitive to caffeine or sugar, or those on ADHD medications |
| Self-Calming Methods | Encourages independence, is drug-free, and teaches useful life skills | Takes time and practice, may not work during high-stress moments, and not all techniques appeal to every child | Children with anxiety or difficulties managing emotions |
| Chiropractic and Functional Neurology | Tackles potential underlying issues without medication and may address multiple symptoms | Requires regular appointments, isn’t always covered by insurance, and results can take time | Children who haven’t responded to other methods or families exploring holistic care options |
This table underscores the importance of tailoring sleep strategies to your child’s needs. Many parents lean toward behavioral interventions over medication, making strategies like consistent routines and environmental adjustments popular starting points.
Dr. Emily Bly, a licensed clinical psychologist, emphasizes the value of routine:
“These kiddos are sensitive to changes in routine so the more there is consistency in routines, the easier it will be for them to maintain a regular cadence”
Combining strategies, such as pairing a consistent bedtime routine with reduced screen time or sensory adjustments, can often yield better results than relying on a single approach. Research even shows that a simple two-session sleep program provided lasting benefits for children with ADHD up to a year later. This highlights the potential long-term impact of even modest interventions when applied consistently.
When choosing a strategy, consider your child’s specific challenges. For instance, children with medication-related sleep difficulties might benefit from timing adjustments and calming techniques, while those with sensory sensitivities could see improvements with environmental modifications. With nearly half of parents describing their child’s sleep issues as moderate to severe, a more intensive or combined approach may sometimes be necessary.
Starting with low-cost, low-risk options like consistent routines and reduced screen time is often a good first step. If these don’t lead to noticeable improvements, professional guidance might be needed. Complementary therapies, such as chiropractic and functional neurology care, offer a holistic, drug-free alternative. Clinics like HML Chiropractic & Functional Care specialize in family chiropractic and functional neurology, providing tailored treatments that may help children with ADHD.
Improving sleep takes patience and fine-tuning. As Dr. Mirjam Quinn, a licensed clinical child and adolescent psychologist, puts it:
“I always think of sleep as a jolly man with a broom who comes through after a party and sweeps up all the confetti and cupcake wrappers… If that jolly man doesn’t have enough time to do his work, there will be some [debris] left in the corner, and over time, that [debris] builds up and we start to trip over it”
Refer back to the table above for a quick comparison of these strategies and their potential fit for your child’s needs.
Conclusion
Helping your child with ADHD get better sleep takes patience, trial and error, and, most importantly, consistency. The seven strategies we’ve discussed – from setting up bedtime routines to considering chiropractic care – each offer ways to support healthier sleep patterns.
It’s important to remember that there’s no one-size-fits-all solution. What works wonders for one child may not be as effective for another. Some kids might respond well to structured bedtime routines and limiting screen time, while others could benefit from sensory adjustments or professional guidance. As Dr. Richard Steinberg, M.D., points out:
“As a pediatrician with a specialty interest in children with ADHD, I know that sleep problems are practically the rule, not the exception, for this group”.
Start by focusing on the basics: establish consistent bedtime routines, limit screen time before bed, and create a calming sleep environment. These simple steps can often lead to noticeable improvements. Adding small rewards for sticking to routines may also help. If these initial efforts don’t show results, it may be time to consult a specialist.
Don’t be discouraged if progress feels slow. Professional help can provide additional tools, such as tailored behavioral strategies. You’re not alone in this process – many parents find support in online communities where they can share advice and experiences. For those considering a broader approach, practices like HML Chiropractic & Functional Care offer specialized care for children with ADHD and related challenges.
Consistency is crucial. Whether you try one strategy or combine several, stick with your plan for a few weeks before making changes. Sleep improvements take time, but the benefits – better focus, improved mood, and overall well-being – are worth the effort.
Every child has unique sleep needs, but with the right mix of strategies and a steady approach, restful nights are possible.
FAQs
How can I tell if my child’s sleep problems are connected to ADHD or another condition?
Sleep difficulties in children with ADHD often overlap with other conditions. Keep an eye out for recurring issues such as difficulty falling asleep, waking up multiple times during the night, loud snoring, or signs of sleep apnea. These problems can either resemble ADHD symptoms or make them more pronounced.
Seeking guidance from a healthcare professional is essential for a thorough evaluation. They can help identify whether the sleep challenges are linked to ADHD, behavioral concerns, or conditions like obstructive sleep apnea or restless legs syndrome, both of which are frequently seen in children with ADHD. Tackling these underlying problems can greatly enhance your child’s sleep quality and overall health.
What signs suggest my child might benefit from chiropractic or functional neurology care to improve their sleep?
If your child has trouble falling or staying asleep, seems restless during the night, has noticeable posture issues, or frequently mentions discomfort or pain, these could be indicators that chiropractic or functional neurology care might help. Additionally, daytime behavioral challenges like irritability or difficulty focusing could point to underlying issues tied to their sleep quality.
Chiropractic and functional neurology care work by addressing the nervous system and improving body alignment, aiming to support better sleep and overall well-being.
How can I help my child with ADHD reduce screen time before bed without causing stress or pushback?
To help your child with ADHD, cut back on screen time before bed, try introducing a “technology curfew” – turn off all devices at least an hour before bedtime. Instead of screens, encourage soothing activities like reading a book, drawing, or listening to gentle music.
Another helpful approach is designating tech-free zones in your home, particularly the bedroom, to set clear boundaries. Sticking to a consistent nightly routine is crucial. This steadiness can reduce pushback and make the shift easier over time. These small changes can create a calmer bedtime atmosphere and improve sleep quality.