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Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects an individual's ability to pay attention, control impulsive behaviors, and manage their activity levels. ADHD is typically diagnosed in children, but it can continue into adulthood.
A high prevalence of children who have ADHD also have difficulty with sleep and this can be due to a number of factors. For instance, as many as 70% of children with ADHD struggle to fall asleep at night. Children with ADHD might also wake up early in the morning, which can throw everyone in the family off of their routine. So, what can be done?
This article will explore the potential reasons your child could be waking up in the early morning, as well as strategies to help keep your child stay asleep for longer.
Is your child getting enough sleep each night? School aged children should be getting anywhere between 9-12 hours of sleep each night, therefore, if your child is not getting anywhere near those hours, keep reading to learn more about proper sleep hygiene and strategies for longer sleep.
How do you help ADHD kids stay asleep?
Children who wake up in the early morning, while the rest of the family is asleep, may have difficulty with establishing a consistent bedtime routine, settling down before bed, and have problems with regulating sleep patterns. Children with ADHD can also wake up early due to taking stimulant medications.
The following strategies have been discussed among researchers who are experts in sleep and sleep hygiene. Keep reading and consider implementing the following items into your child's life to help your child achieve a better night's sleep.
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Talk to them to understand why they are awake
Talking with your child about why they have woken up early seems obvious, but sometimes it is difficult for children to reason with you. If your child has trouble falling back asleep early in the morning, there could be a reason for it. Maybe they had a nightmare or other sleep disturbance that kept them from wanting to go back to bed.
In addition, give your child some motivation. Ask your child how they feel throughout the day at school and once they get home. If they say they are sleepy, this is the perfect opportunity to let them know that getting more sleep when they wake up in the early morning will help them feel less sleepy throughout the day.
Set a nighttime routine
Establishing a consistent bedtime routine and sleep schedule could be an effective way to keep your child from waking up too early. With a bedtime routine, your child's body and mind will begin to prepare for bed at the same time every night.
Incorporating relaxing activities can also help your child begin to feel sleepy. These activities can include deep breathing, mindfulness meditation, and using a white noise machine for relaxation.
A bedtime routine can include many different activities such as brushing teeth, bathing, putting on pajamas, and reading a book. When you incorporate these activities in the same order every night, your child will learn to associate these activities with sleep and begin to wind down and get ready for sleep.
Be sure to establish specific bedtime and wake-up time, so that your child is aware of what time they should be going to sleep each night and when they should be waking up in the morning. Setting a consistent time each night and morning will also have a positive effect on your child's sleep wake cycle, which can naturally wake your child up at the same time each day.
Set an early morning routine
Having a consistent morning routine is just as important as having a bedtime routine. For instance, morning routines will start your child off on the right foot for the day. Healthy morning routines can include eating a healthy breakfast, taking medications at the same time each morning, and engaging in quiet activities.
In older children and teens, it is important to consider reducing caffeine, especially in the evening, as this can have a large impact on sleep and one's ability to fall asleep.
Make sure the room is dark and quiet to fall asleep in
If your child is having difficulty falling asleep and staying asleep, it could be due to the environment in which they are trying to fall asleep in. It is important to make sure that your child's bedroom is dark and quiet, with no outside distractions such as iPads and cell phones.
To create a dark environment, consider using blackout curtains or blinds to block out any light. In addition, limiting the use of electronics is important as the blue light emitted by cell phones and iPads can interfere with the body's ability to naturally produce melatonin, an important hormone for facilitating sleep.
Consult with a doctor to discuss significant adhd symptoms and sleep disorders
If you begin to worry about your child's ADHD symptoms, there is a change in the severity of them, or you still notice sleep disturbances and behavioral sleep problems after trying the mentioned techniques, consider talking with a health care provider for additional advice.
It is important to note that all children are different, and what works for one child may not work for another. If you believe that your child has significant sleep problems, such as not getting enough sleep through the night, it might be helpful to consult with your child's pediatrician. They will be able to discuss with you the possibility of sleep disorders in addition to ADHD.
Does ADHD Medication Influence Sleep?
Some ADHD medications may influence a child's ability to sleep. Stimulant medications are commonly prescribed for individuals with ADHD, as they can help manage ADHD symptoms, such as inattentiveness and hyperactivity. These medications can interfere with the body's sleep-wake cycle and make it difficult for children to fall asleep and stay asleep. If your child benefits from stimulant medications, but has trouble sleeping, what can you do?
Early morning administration
If your child is having difficulty falling asleep at night or waking up early in the morning, consider altering the time of day you are giving your child their ADHD medication. For example, for some children, it may be more effective for them to take their adhd medication in the morning before school starts as it can help them stay focused and on task throughout the school day.
For other children, it may be more effective if they were to take their medication in the late morning or early afternoon. This can be true for children who experience insomnia or vivid dreams and have trouble falling asleep at night.
As always, it is important to discuss any changes you are planning to make with your child's ADHD medication to a health care provider. A health care provider will be able to provide the best advice on time to take certain medications.
Melatonin and Other Sleeping Aids for Kids with ADHD
If your child is struggling to get enough sleep each night, supplementing melatonin and other sleep aids might be helpful. Melatonin and herbal remedies are considered safe for children. Keep reading to learn more about the benefits of these sleeping aides.
Melatonin for sleep
Children and adolescents who experience trouble sleeping might benefit from taking melatonin. Melatonin is a natural hormone that our body produces for regulating sleep. Individuals who experience sleep issues or have sleep disorders can benefit from supplementing melatonin, as it will help with falling and staying asleep.
Melatonin for ADHD children has also been researched. Research suggests that melatonin can be an effective sleep aid for children with ADHD, who also experience sleep disturbances.
One study found that children with ADHD who took melatonin before bed were able to fall asleep and stay asleep longer than children who did not take melatonin.
Herbal remedies for sleep
Herbal remedies are also found to be effective in helping children with ADHD get a better night's sleep. Teas that contain chamomile are believed to have a calming effect and help individuals fall asleep more easily, therefore improving quality of sleep.
It is important to note that melatonin and herbal remedies are not a sole treatment for ADHD and should not be utilized as a replacement for ADHD medications. Consider talking with your child's pediatrician before giving your child melatonin or other sleep aids before bed.
Takeaway
Sleep is a vital aspect in a child's ability to function properly. The quality and quantity of sleep will ultimately impact a child's physical and mental health. Therefore, ensuring that your child can fall asleep and stay asleep without difficulty is important, especially if they have ADHD. With that said, sleep disturbances and issues with sleeping can have an impact on ADHD symptoms and their severity. Overall, incorporating the above strategies is an important step in helping a child with ADHD sleep better and wake up at a more reasonable hour.
About
Dr. Carrie Jackson, PhD
