Sleep and how to improve it
Sleep difficulties affect the majority of young people and adults with ADHD in part because their inattention gives rise to intrusive thoughts, which interrupts the complex way the brain shuts down the end of the day.
Sleep disruption is a major problem in terms of general health and well-being and can place an enormous strain not only on the individuals affected in a direct way, but on parents and other family members.
Little is known about sleep in terms of how we achieve it, or what happens when we are asleep, but we do believe that it is very important in terms of how we process information that we have acquired during the day and is thus part of the learning process that we all go through.
Try to stick to a consistent routine as bedtime approaches.
Because multiple mechanisms are involved in switching the brain from its daytime mode into a sleep mode, we need to give it as much support as we can by establishing routines that encourage our wakeful self to shut down and revert into a sleep pattern.
These routines can begin ahead of bedtime and cheat the brain into believing that shutdown will soon occur. For example, a milky bedtime drink 30 minutes before bedtime will prime the senses (taste, touch, smell) into believing that sleep is imminent and that the process has already started.
Make subtle changes in the environment (e.g. dimming lights).
If you can establish specific triggers that recur every night, for example, switching off certain lights in the house or reducing the volume on the television, these can prompt the brain to believe that it is about to change from a waking state to a sleeping state.
Keeping such routines regular can be important. For example, once a child has had a bath, they do not come downstairs again or enter the main living part of the house.
Even the way that you as parents speak to your children can change in a subtle way, so that you are quieter and calmer, rather than challenging and confrontational.
Reduce environmental stimulation and noise.
Sleep hygiene is thought to be very important in triggering good patterns of sleep.
Make sure the bedrooms are tidy and well ordered, that light and noise reduced, and that your child does not feel directly threatened or stimulated in any way. This may require the cooperation of other family members.
Loud noises, shouting, and laughter should all be avoided where possible, as should the sense that there is activity in other parts of the house that your child may wish to participate in.
Avoid screen time.
Healthy brains respond to a circadian rhythm whereby as lightness fades, a hormone called melatonin is released to encourage the onset of sleep. This may have been the result of evolution and the need for humans to rest at night-time when environmental dangers were at their greatest.
The production of melatonin is disrupted by certain types of light, including those emitted by the screens on computers, consoles, and even mobile phone.
In ideal circumstances, there would be no screens in children’s bedrooms.
Even the possibility that interesting information might be published through social media can keep a child’s brain vigilant at a time when they are supposed to be going to sleep so they stay alert should that eventuality arise.
It is important from an early age to have clear boundaries about the use of screens and mobile phones in particular in bedrooms.
If necessary, shut down the Wi-Fi network or limit data use after certain times of the day, and establish this very early in a child’s life so that it did not become a problem later on.
Encourage your child to engage in relaxing activities such as reading/story tapes or drawing.
Reducing direct interaction with others and encouraging the development of imagination can promote the onset of sleep.
Certain types of music and story tapes, which require little effort to enjoy can alter the way the brain functions and encouraging towards a sleepful mode.
Finding what works for your child is half the battle. The second part is establishing it as a routine.
Avoid eating large quantities of food before bedtime, especially sugary food and drinks.
As well as not being helpful for the general health of any child, certain types of food can boost the energy available in the brain and encourage alertness and vigilance. This is particularly true of foods and drinks containing caffeine, which is a stimulant.
Some foods are rich in tryptophan, which helps us to feel sleepy:
Turkey and chicken
Milk
Beans
Peanuts
Sunflower and pumpkin seeds
Eggs
Spinach (good luck with that one!)
Further information on sleep and specialist training courses to help parents manage disrupted sleep can be found on the Sleep Scotland website.
Key messages
Try to stick to a consistent routine as bedtime approaches
Make subtle changes in the environment (e.g. dimming lights)
Reduce environmental stimulation and noise
Avoid screen time
Encourage your child to engage in relaxing activities such as reading/story tapes or drawing
Avoid eating large quantities of food before bedtime, especially sugary food and drinks