Navigating sleep during adolescence can be challenging for parents, especially for teens with ADHD. Understanding their unique needs and providing effective support is crucial for their well-being and success in daily life. 🧠💪
In this article, I will cover how to help ADHD teens sleep better, why sleep is especially important, frequently asked questions regarding sleep, and resources and tools that can help your family along the way.
Understanding ADHD in teens
Teens with ADHD often struggle with inattention, hyperactivity, and impulsivity, affecting their academic performance and relationships. 📚🚀 Hormonal changes and increased academic demands can worsen ADHD symptoms, making tailored support essential. 🌟 [Teenagers generally need 8-10 hours of sleep per night but often get only 6.5 to 7.5 hours.] Girls may need more sleep during the luteal phase of their menstrual cycle. 💁♀️💤
3 Reasons sleep is important for teens with ADHD
- 🧠 Brain Power: Sleep helps the brain process information and improves memory, making it easier to learn and do well in school.
- 😊 Mood Booster: Getting enough sleep can improve mood, reduce stress, and help teens feel happier and more balanced.
- 🌱 Health & Growth: Sleep supports physical growth and strengthens the immune system, keeping teens healthy and energetic.
Curious about why we need sleep and how to get more of it? Learn more by reading about the science of slumber here.
10 sleep strategies for teens with ADHD
- 📱 Manage Screen Time: Use apps like Qustodio to limit screen exposure before bedtime.
- 📚 Reduce Afternoon Commitments: Avoid late-night homework by freeing up afternoons and evenings for decompression.
- 💡 Adjust Lighting: Program lights to dim and use warm tones after 7 p.m.
- 📝 Create a Written Plan Together: Hold a family meeting to outline bedtime routines collaboratively.
- 🎧 Experiment with White Noise or Audiobooks: Use white noise machines or audiobooks to promote relaxation and better sleep.
- 📅 Structured Routines: Establish consistent daily routines to help teens with ADHD manage their time and responsibilities effectively, including weekends.
- 🗣️ Clear Communication: Use simple, direct language and provide clear instructions to enhance understanding and cooperation.
- ⏰ Visual Aids and Timers: Use visual schedules, checklists, and timers to help teens stay organized and manage transitions around bedtime.
- ⏸️ Encouraging Breaks: Allow for frequent breaks during homework or tasks that require sustained attention to prevent frustration and burnout.
- 🌟 Positive Reinforcement: Acknowledge and reward efforts and achievements to boost motivation and self-esteem.
Reflecting on your own sleep habits? Learn about revenge bedtime procrastination here.
Collaboration with schools and professionals
Teachers, tutors, and coaches want to see your teen succeed while being well-rested. Communicate with them about the sleep plan and involve your teen in the discussion. Work with school counselors and teachers to develop IEPs that accommodate academic challenges and support learning. 🏫📝
Consider therapy options like behavioral therapy or counseling to address emotional and social challenges associated with ADHD. Pediatric sleep consultants like me can create personalized sleep plans and provide strategies to manage hyperactivity and anxiety in the evening hours if your child has never been a “good sleeper.”
Empowering Teens with ADHD
- 🗣️ Self-Advocacy Skills: Teach teens to advocate for their needs, understand their strengths, and seek support when necessary.
- 💪 Building Resilience: Foster resilience by encouraging problem-solving skills and coping strategies to manage stress and setbacks.
Supporting the Whole Family
- 🎓 Education and Awareness: Educate family members about ADHD to promote understanding and empathy within the household.
- 📞 Open Communication: Maintain open communication channels to address concerns and collaborate on effective strategies for support.
My teenager isn’t willing to make adjustments. What do I do now?
1. Explain the Benefits: Many teens may not fully understand how sleep impacts their health and well-being. Increasing their knowledge helps them grasp the importance of sleep, making them more likely to prioritize it.
- 🌱Health and Growth: Emphasize how adequate sleep supports physical growth, strengthens the immune system, and improves overall health.
- ❤️🩹Mood and Mental Health: Point out that proper sleep can help reduce stress, improve mood, and enhance mental well-being.
- 📚 Academic Performance: Highlight how good sleep improves concentration, memory, and academic performance.
2. Involve Them in the Plan: Giving teens a sense of autonomy is important. Achieving small wins helps them build momentum and improves their self-confidence.
- 🕔 Collaborate on a Routine: Work together to create a sleep schedule that feels realistic and achievable.
- 🥅 Set Small Goals: Start with manageable changes, like turning off screens 30 minutes before bed or setting a consistent bedtime.
3. Lead by Example: Teens are more likely to feel that the change is fair and achievable if it involves the whole family, fostering a sense of unity and mutual support.
- 🛌 Model Good Sleep Habits: Demonstrate the importance of sleep by maintaining your own healthy sleep routine.
- 👨👩👧 Family Bedtime Routine: Establish a family-wide bedtime routine to encourage a supportive environment.
4. Be Patient and Supportive: What they are doing is genuinely tough. Teenagers already have many responsibilities and pressures, so showing empathy and understanding is key to supporting them through this challenging process.
- 👂Listen to Their Concerns: Understand and address any worries or resistance they might have.
- ➕ Positive Reinforcement: Praise and reward their efforts to improve sleep habits, even small steps.
5. Trying ADHD Coaching: People who use coaches to help achieve their goals are more committed to the process, significantly more likely to succeed, and frequently see results faster.
- 🗺️ Seek Expert Guidance: Consider enrolling in Shimmer ADHD coaching to get professional advice tailored to your teenager’s specific needs. This coaching can provide strategies and tools to help manage your own ADHD symptoms, including those that affect sleep.
- ⚙️ Customized Support: Shimmer coaches can work with you and your teenager to develop personalized plans that address sleep issues while considering their ADHD.
- 💕Consistency and Patience: Coaching can help reinforce the importance of consistency and patience in establishing new routines, offering ongoing support as you navigate this journey together.
PSSST: Want backup at home? Join the waitlist for the ADHD coaching program specifically designed for teens aged 14-18.
Frequently Asked Questions
- Is it normal for a 15-year-old with ADHD to have insomnia?
- Yes, children and teens with ADHD are more prone to insomnia, but there are many strategies to decrease symptoms. For a first hand account of what insomnia feels like for a teenager, read chapter 5 of "How to ADHD by Jessica McCabe”.
- How do you help a child with ADHD go to bed?
- Start the bedtime routine 30-60 minutes before bed to help them transition. Use tools like weighted lap pads, audiobooks, and evening checklists to keep them on task.
- Why is my ADHD child not sleeping?
- ADHD can make it harder for your child to fall and stay asleep due to hyperactivity and restlessness. Anxiety and difficulty winding down, as well as environmental factors like screen time or inconsistent routines, can also contribute.
- My ADHD teen is waking up in the night. What should I do?
- Check their sleep schedule. Do they frequently sleep in or take long naps during the day? Review medication side effects. Always consult with your teen’s pediatrician before adjusting medications or supplements.
ADHD teens can finally sleep soundly
Implementing these strategies and fostering a supportive sleep environment can help teens with ADHD thrive academically, socially, and emotionally by improving bedtime at home. Need help successfully implementing the change around bedtime, or want help improving other aspects of your life? Try Shimmer ADHD Coaching today. With patience, understanding, and tailored support, teens with ADHD can navigate adolescence with confidence and achieve their full potential. 🌟👨👩👧👦
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