My ADHD Child Won't Sleep Alone. What Should I Do?

Bedtime anxiety in kids is common. However, when it starts to occur at random, it can confuse and worry parents. Not only is it tough to see your child in such distress, but it can affect both your and your child's ability to get enough sleep. This leads many parents to wonder how to ease their child's anxiety and help them learn to sleep in their own beds without fear. So, what should you do if your child with attention deficit hyperactivity disorder (ADHD) won't sleep alone? 

Thankfully, there are steps parents can take to help kids feel comfortable and get a good night's rest. In this article, we'll discuss the link between sleep problems and ADHD, possible reasons a child may have trouble sleeping alone, and actionable steps parents can take to help kids sleep independently.

Struggling to motivate your ADHD child?

 

Download the Joon App and start your free 7-day trial.  

Download App

   

Sleep And ADHD

Other kids can indeed face problems with sleep. That said, there's a known correlation between ADHD and sleep problems that may be relevant for parents of kids with ADHD. Sleep issues commonly seen in kids with ADHD may include but aren't limited to:

• Sleep disorders: Research shows that people with ADHD are more prone to sleep disorders, with about 25-50% affected. Sleep disorders that may impact a child include but aren't limited to insomnia, sleep apnea, and restless legs syndrome.
• Anxiety disorders: Just as people with ADHD are more likely to experience a sleep disorder, they're more likely to live with an anxiety disorder. Anxiety disorders can affect sleep and other parts of a child's life. It's worth noting that anxiety symptoms may be to blame for the fear of sleeping alone.
• ADHD medication: Some children with ADHD experience difficulty sleeping as a side effect of ADHD medication. Talking with your child's prescriber about medication adjustments (such as taking medication earlier in the day) may be a solution for those who face this side effect.

ADHD symptoms themselves can also affect sleep. For example, hyperactivity symptoms may make a child feel restless or cause trouble settling down.

Why your child can't sleep alone

Now you know about some of the ways ADHD can affect sleep, but why does your child have trouble sleeping alone? If your child has difficulty sleeping alone, there are a range of possible explanations. These can include but aren't limited to:

• Separation anxiety. We talked a little bit about how anxiety can affect sleep, but separation anxiety is a specific kind of anxiety that causes excessive worry in kids when they're away from their parents. If your child wants to sleep alongside a caregiver, separation anxiety could be to blame. There are many things you can do to relieve separation anxiety in a child.
• Stress and trauma. Take note of what's happening in your child's life. Does an uptick in stress or a specific event correlate with when your child's sleep problems started? Family stress, school, new or worsening mental health concerns, and any other changes or possible stressors are worth looking into.

Bad dreams are another possible contributor. At times, multiple factors could play a role in sleep-related difficulties. If this is the case, addressing each of them may be what helps your child most.

Helping Your Child Sleep Alone

If your child with ADHD won't sleep alone, there are things you can do as a parent or caregiver. Here are some sleep tips you can use to help your ADHD child get a better night's sleep and start to feel more comfortable sleeping alone.

Try Joon To Help

Joon is a to-do app for children with attention deficit hyperactivity disorder (ADHD) and related disorders that doubles as a game. Using Joon is an excellent way to implement healthy habits and routines, such as those that improve sleep and promote calm before bed. Here's how it works:

Parents install the Joon Parent App first and build a personalized task list for their children. You can add unlimited tasks, including critical pieces of children's bedtime routines, like bathing, brushing their teeth, and reading time. Kids use a separate app called Joon Pet Game. After completing tasks assigned by parents, children get rewards that let them take care of a virtual pet (called a Doter) and move forward in the game.

90% of kids who use Joon finish all the tasks parents assign, and many parents say that Joon has improved their parent-child relationship. Joon has an average rating of 4.7 out of 5 stars in the App Store, with over 4k reviews from users like you.

Click here to try Joon for free.

Talk through it

If kids have difficulty falling asleep on their own, it can be valuable to have a conversation about what's going on. Gently ask your child what makes it difficult to sleep alone, taking care to listen, show empathy, and set boundaries. In some cases, especially with older children, you might be able to work with your child to find a solution or alternative.

Have nighttime rituals 

Consistent bedtime routines help people fall asleep because they train the brain to associate certain actions with going to bed. A supportive bedtime routine will also help your child wind down and feel calm before falling asleep, which can relieve some of the anxiety that interferes with the ability to sleep alone. Bedtime routines that include things like reading together, soothing sounds like quiet music or white noise, and meditation can be helpful. Think about and try different things to see what works for your unique child, thinking about what will make them feel most safe and relaxed. There are many sleep apps for kids to help build good routines.

Set a bedtime and be consistent

Kids and adults with sleep problems both benefit from going to bed and waking up at around the same time each day. Just like a consistent bedtime routine can help kids who have trouble falling asleep, staying consistent with a child's bedtime can make a difference.

Keep the room dark 

Sleeping in a cool, dark room is one of the most well-known sleep hygiene tips, but it's vital not to overlook it. Remove electronics from the bedroom and do not allow children to use technology 30-60 minutes before bed. Blue light from playing video games, using smartphones, or watching TV before bed can be stimulating and may interfere with your child's sleep, so it’s ideal to avoid it. Quiet activities that allow you to spend time with your child right before bed, like reading a bedtime story to children once they lay down, can be an ideal replacement for activities that involve technology, especially for younger kids. That said, removing blue light exposure before bed matters for any age group. Read more natural ways to help your ADHD child sleep better.

Daily activity 

Daily physical activity is important for mental and physical well-being, and it's known to support good sleep. The CDC recommends at least one hour of physical activity per day for children. Physical activity is natural for most kids and can include a wide range of activities like walking, active playtime (going to the playground, playing in the backyard, active games, etc.), physical education at school, riding bikes, sports, and dancing. 

Bonus: Studies also show that, while it doesn't replace treatments like medication, physical activity can be helpful for symptom management in a child with ADHD.

Seek help

Sleep strongly impacts overall health, and addressing anything that interferes with it is essential. Sometimes, a sleep problem will require additional support from medical or mental health professionals. Talk with your child's doctor about potential medical conditions and treatments. If you're unsure as to what's causing nighttime fears or other concerns (such as falling or staying asleep), they can help your family get to the bottom of it and find a solution. In the case that traumatic events, anxiety, or stress play a role, seeing a professional who works in behavioral pediatrics, like a therapist, is advised. 

Takeaway 

Difficulty sleeping alone is a common problem in kids, but it’s important to address it. Thankfully, there are ways to help your child sleep alone and address other concerns that might affect children, such as trouble getting enough sleep. Easing a child's brain with practices like talking about their fears, a consistent bedtime routine, and keeping a regular bedtime can all be valuable. Sleep is critical for everyone, but people with attention deficit hyperactivity disorder (ADHD) face sleep problems more frequently when compared to the rest of the general population. This means that a child with ADHD may be at an increased risk of an underlying medical condition that affects their ability to fall or stay asleep. If you're unsure what's affecting your child's sleep, talk with a medical provider, such as a pediatrician, who can help you determine the next steps.