How to Help a Child with ADHD Sleep Better

leep problems affect half of all children who have Many children with ADHD are night owls. They may: S ADHD. The main problem is difficulty with falling • Stay up late and have trouble getting up for asleep. After a child goes to bed, it may take them school. 1 to 2 hours to get to sleep. Although all children may • Be tired during the day, especially for the first few struggle with sleep at times, having ADHD can: hours after waking up. • Make kids extra-sensitive to stimulation, including Avoid blaming your child. Most children want to fall noise and other distractions in their bedroom. asleep easily but can’t. You can help your child— • Cause sleeplessness if they’re taking medication. and yourself—deal with this challenge.

How you can help Sleep habits Talk with your doctor about These tips can help your child feel more calm and ready to sleep. your child’s sleep problem. • Avoid afternoon naps, if possible. Napping can cause If the cause is ADHD itself: children to be less tired at night. • Keep a bedtime diary for • Encourage physical activity in the afternoon. Your child will 2 weeks. probably be tired by nighttime. • Write down how long it • Don’t allow TV, video games, computers, or texting for 30 to takes your child to fall 60 minutes before bedtime. asleep each night. • Have your child take a warm bath or long shower an hour This helps you and your before bed. doctor make a sleep plan. • Avoid caffeinated drinks (cola, coffee) in the afternoon and evening. • Keep their bedroom quiet.

HEALTH EDUCATION u Bedtime routines If your child still has problems after trying these relaxation methods for several weeks, Allow only quiet activities in the hour before talk with your doctor about medications and bedtime. Reading or listening to music can be supplements. relaxing. Some kids actually find rock or rap music calming, while others need soothing tunes. Try u relaxation or guided imagery audio recordings. Medication and supplements Other ideas include: Melatonin is a natural hormone. Studies show • Run a fan or use other “white noise” in the it helps children with ADHD fall asleep at night. bedroom to block distracting noises. The recommended dose starts at ½ to 1 mg, depending on the child’s age and weight. • Give your child a healthy, non-sugary snack. Although melatonin appears to be safe, it • Spend quiet time together cuddling, hasn’t been studied as much as other sleep talking, or reading. supplements. u Relaxation methods Diphenhydramine (Benadryl) is an antihis- tamine that can cause drowsiness. A dose Muscle relaxation. Ask your child to tense of 12.5 to 50 mg can be given 1 hour before a group of muscles, such as their neck and bedtime. Check with your doctor to make sure shoulders. Have them: Benadryl is okay for your child and to discuss • Hold it for 15 to 30 seconds, then relax. possible side effects. Benadryl can increase • Breathe slowly and notice how their hyperactivity in some children. body feels. We may recommend another medication to Continue having your child tighten and relax help your child sleep. different sets of muscles, for several minutes. They may become more relaxed and ready to sleep. u Sleep apnea Aromatherapy. This method uses calming scents, Children with ADHD may also have sleep apnea, such as chamomile, lavender, or lemon balm, to a condition that disrupts their sleep. Talk with help with relaxation. your doctor about screening for sleep apnea if Guided imagery. Audio recordings may also your child often snores or is sleepy during the help your child relax. day, even after getting enough sleep at night.

Additional resources For more health information, tools, and other resources: This information is not intended to diagnose health problems or to take the • Search kp.org/mydoctor place of medical advice or care you receive from your physician or other medical professional. If you have persistent health problems, or if you have • Watch our video “Understanding ADHD Medications” additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your at kpdoc.org/adhdmeds pharmacist. Some photos may include models and not actual patients. • Contact your local Health Education Department © 2013, The Permanente Medical Group, Inc. All rights reserved. Regional Health Education. 011061-153 (Revised 04/19) RL 6.5