Is your kid showing signs of ADHD (attention-deficit hyperactivity disorder) — or are they simply not getting enough sleep? Both can cause irritability, frequent tantrums, trouble paying attention, impulsive behavior, and forgetfulness. Because of these overlapping symptoms and behavioral issues, lack of sleep can make ADHD harder to detect, and vice versa.
Plus, having ADHD can make it harder for kids to fall asleep and stay asleep, due to excess energy or stimulant medications. And on the flip side, not getting enough sleep can exacerbate ADHD symptoms.
Trouble sleeping can sometimes be explained by other mental or physical health issues in kids, such as anxiety, sleep apnea, or asthma. But often, sleep issues can be solved with adjustments to family routines.
How much sleep does my child need?
Kids’ developing bodies and brains need a lot more sleep than adults usually get. The American Academy of Pediatrics (AAP) and the American Academy of Sleep Medicine (AASM) recommend the following guidelines for the ideal number of hours of sleep within each 24-hour period, by age:
- Infants (4-12 months): 12-16 hours (including naps)
- Toddlers (1-2 years): 11-14 hours (including naps)
- Preschoolers (3-5 years): 10-13 hours (including naps)
- Gradeschoolers (6-12 years): 9-12 hours
- Teens (13-18 years): 8-10 hours
Frequent lack of sleep can lead to a host of health problems in children, including hypertension, headaches, a weakened immune system, depression and other mental health issues, behavioral problems, and underperformance in school — in addition to the symptoms already listed above that are similar to those found in children with ADHD.
Every child is different, but if yours is consistently not getting the amount of sleep recommended for their age or has been showing signs of not sleeping well at night, it may be time to make adjustments to their sleep routine and schedule.
How to improve kids’ sleep routine
To ensure kids are getting a healthy amount of sleep, try these AAP-recommended sleep hygiene tips for families:
- Stick to the same bedtime and wake-up times every day.
- Establish a consistent bedtime routine — for young kids that might include taking a bath, brushing teeth, and reading books.
- Limit screen time throughout the day, and turn off all screens at least 1 hour before bedtime. For older kids, you may need to introduce a rule such as leaving devices in a common area of the house to charge by a certain time each night.
- Make sure kids are consistently getting enough active, outdoor play time, especially earlier in the day.
- Schedule downtime in the evenings and throughout the weekly routine, and avoid extracurricular activities that are scheduled too close to bedtime.
- Consult your child’s pediatrician if your kid has a lot of trouble falling asleep, nighttime awakenings beyond what’s expected for their age, snoring or loud breathing while sleeping, or other sleep problems.
