How to Improve Sleep for Children and Adults with ADHD

How to Improve Sleep for Children and Adults with ADHD. Attention-deficit/hyperactivity disorder (ADHD) often comes with sleep challenges for both children and adults. Difficulty falling asleep, staying asleep, and waking up feeling rested are common struggles.

Poor sleep can further exacerbate ADHD symptoms like irritability, inattention, and hyperactivity. Fortunately, there are strategies that can help improve sleep quality for individuals with ADHD.

Here’s a look at some actionable tips that can make a difference.

1. Create a Consistent Bedtime Routine

• Set a regular sleep and wake time, even on weekends.
• Establish a relaxing pre-bedtime routine to signal the body it’s time to sleep, such as reading a book, taking a warm bath, or doing light stretches.
• Avoid stimulating activities like screen time (TV, video games, or smartphones) at least an hour before bed.

2. Optimize the Sleep Environment

• Keep the bedroom quiet, dark, and cool. Use blackout curtains or white noise machines to block out distractions.
• Ensure the mattress and pillows are comfortable and supportive.
• Limit toys, electronic devices, and distractions in the sleep space, particularly for children.

3. Encourage Physical Activity

• Regular exercise, particularly in the late afternoon or early evening, can help reduce hyperactivity and improve sleep.
• Encourage outdoor activities that get the body moving, such as walking, biking, or playing sports.
• Be mindful of vigorous exercise close to bedtime, as it may have a stimulating effect on some individuals.

4. Diet and Nutrition

• Avoid caffeine-containing foods and drinks (like soft drink, chocolate, or coffee) in the afternoon and evening.
• A light, balanced evening meal with calming nutrients like magnesium (found in leafy greens and nuts) can support sleep.
• Consider limiting sugar intake, especially before bedtime, as it may increase hyperactivity in children.

5. Implement Breathing and Relaxation Techniques

• Buteyko breathing exercises, mindfulness, or meditation before bed can help calm a racing mind and body.
• For children, guided visualizations or bedtime stories focused on relaxation can be effective.
• Adults may benefit from progressive muscle relaxation or Buteyko breathing techniques to reduce stress and improve sleep.

6. Supplements and herbal medicine

• Melatonin supplements can be helpful for regulating the sleep cycle, particularly for individuals with ADHD who struggle with falling asleep. Consult with a doctor before using melatonin.
• Herbal teas like chamomile or passionflower can promote relaxation and ease the transition to sleep.
• Magnesium and zinc may also help improve sleep quality by reducing anxiety and restlessness.
• L-Theanine is an amino acid which helps relaxation (and focus), studies have found supplementing before sleep improves sleep quality and quantity.

7. Address Co-occurring Conditions

• Sleep disorders like sleep apnoea or restless legs syndrome are common in individuals with ADHD and may further disrupt sleep. If sleep problems persist, consider seeing a healthcare professional for evaluation.
• Treating anxiety or depression, which often co-occur with ADHD, can also improve sleep patterns.

8. Craniosacral therapy

• Promotes Relaxation and Reduces Tension: Craniosacral therapy gently manipulates the soft tissues surrounding the brain and spine, helping to release physical tension and reduce stress. This relaxation can help calm the nervous system, making it easier for individuals to fall and stay asleep.
• Balances the Nervous System: By working on the cranial and spinal areas, craniosacral therapy supports the parasympathetic nervous system, which governs rest and digestion. This can enhance the body’s natural sleep cycle, promoting deeper, more restorative sleep

8. Essential oils

• Promotes Relaxation and Reduces Anxiety: Essential oils like lavender, chamomile, and sandalwood have calming properties that help reduce anxiety and promote relaxation, making it easier to unwind before bedtime and fall asleep.
• Supports Sleep Cycle Regulation: Oils such as bergamot and cedarwood can help regulate the body’s natural sleep cycle by lowering heart rate and blood pressure, creating an ideal environment for deeper, more restful sleep

Improving sleep for children and adults with ADHD requires a holistic approach. By focusing on consistent routines, a calming sleep environment, proper nutrition, and relaxation techniques, both children and adults with ADHD can experience more restful and restorative sleep.  

If you need support with your sleep book an appointment with our of our naturopaths at Elemental Health.