Sleep Patterns and ADHD: Helping Students Get the Rest They Need

Meet Sarah, a bright and energetic eighth-grader who always seemed to struggle with focusing in school. Despite her enthusiasm for learning, she often complained that she felt too tired to pay attention during lessons. Her teachers noticed her frequent yawning and difficulty staying on task, and they began to wonder if there was more to her fatigue than just a lack of interest in schoolwork.

After discussing her symptoms with her parents, Sarah's teachers discovered that she had been diagnosed with ADHD. This revelation led them to explore how her sleep patterns might be affecting her ability to focus in class. ADHD, a common neurodevelopmental disorder affecting approximately 5-7% of children globally (Parker, Tilley, & Moffitt, 2023), significantly impacts sleep, which in turn affects learning and behavior.

Research indicates that up to 70% of children with ADHD experience sleep issues, ranging from difficulty falling asleep and staying asleep to achieving restful sleep (Cortese et al., 2009). Several factors contribute to these sleep disturbances:

Sarah often felt wide awake long after her bedtime. Her parents learned that ADHD can disrupt the body’s natural sleep-wake cycle, delaying the release of melatonin, the hormone responsible for signaling that it’s time to sleep. This meant that Sarah’s internal clock was out of sync with the external environment, making it challenging for her to fall asleep at a conventional bedtime.

One of the most common explanations for sleep disturbances in children with ADHD is a delayed circadian rhythm. The circadian rhythm is the body’s natural sleep-wake cycle that typically follows a 24-hour period. In children with ADHD, this cycle can be disrupted, leading to a delay in melatonin release (Van der Heijden et al., 2005). This delay can result in children feeling awake and alert long after they should be winding down for the night. This misalignment between their internal clock and the external environment can make it challenging for children to fall asleep at a conventional bedtime, leading to insufficient sleep duration and poor sleep quality.

Like many children with ADHD, Sarah also experienced anxiety. She often lay awake at night, her mind racing with worries about school and social situations. This anxiety made it hard for her to relax and fall asleep.

It’s common for children with ADHD to also deal with anxiety, which can significantly affect their sleep. Anxiety can cause racing thoughts and make it difficult for kids to unwind at bedtime (Sciberras et al., 2014). This constant worry can delay the time it takes for them to fall asleep, and can also lead to frequent awakenings during the night. When they do wake up, it’s often hard for them to get back to sleep. This disrupted sleep can leave them feeling tired and unrested in the morning, which can make ADHD symptoms like irritability, inattention, and hyperactivity even worse during the day.

Understanding these underlying factors, Sarah’s parents and teachers began to implement strategies to improve her sleep. They introduced a consistent bedtime routine that included relaxing activities like reading, which helped signal to Sarah’s body that it was time to wind down. They also adjusted the timing of her medication, in consultation with her doctor, to reduce its impact on her sleep.

Sarah’s parents also worked on addressing her anxiety by incorporating mindfulness exercises and relaxation techniques into her evening routine. Over time, Sarah began to fall asleep more easily and stay asleep throughout the night.

As Sarah started getting enough sleep, her teachers noticed a remarkable change. She was no longer the tired, distracted student they had seen before. Instead, she was more alert, focused, and engaged in her lessons. The magic of restful sleep had transformed her ability to learn and participate in class.

1. Schedule Wind-Down Time: Encourage a routine that includes relaxing activities like reading and avoids electronics before bed. Wind-down time helps the body transition from the activity of the day to a restful state, making it easier for children to fall asleep. Engaging in calming activities helps signal to the brain that it’s time to relax, while avoiding stimulating activities like screen time reduces the chance of getting overstimulated.
   
2. Establish a Consistent Bedtime: Help regulate the child’s internal clock by maintaining the same bedtime every day. A consistent bedtime helps regulate the body’s internal clock, making it easier for children to fall asleep and wake up at the desired times (Mindell et al., 2006). This routine reinforces the body’s natural sleep-wake cycle, promoting better sleep quality and overall restfulness.
3. Promote Physical Activity: Ensure the child gets at least an hour of exercise daily to help expend energy and facilitate easier sleep. Regular physical activity helps tire the body and mind, making it easier to fall asleep at night. Exercise also contributes to overall health and can improve mood and stress levels, which can further support better sleep.
4. Use Amber-Lensed Glasses: These glasses can help reduce blue light exposure and signal the brain that it’s time to wind down (Figueiro et al., 2011). Blue light from screens can interfere with melatonin production, a hormone that regulates sleep. Amber-lensed glasses filter out blue light, making it easier for the body to prepare for sleep.
5. Limit Electronics Before Bed: Take away electronics like tablets and smartphones at least an hour before bedtime and remove them from the bedroom completely. The blue light emitted by these devices can interfere with melatonin production and keep children’s minds active, making it harder for them to fall asleep. Removing electronics from the bedroom helps create a calming pre-sleep environment and encourages relaxation, reducing distractions and promoting better sleep hygiene.

Educators play a vital role in supporting students with ADHD. By understanding their unique sleep challenges and collaborating with parents to implement effective sleep strategies, educators can help improve students' overall well-being and academic performance. Promoting good sleep hygiene in the classroom includes:

• Encouraging Routine: Reinforce the importance of a consistent sleep schedule. Teachers can help by advocating for routines that include regular bedtimes and wake-up times. Educators can also discuss the benefits of a predictable daily schedule, both at school and at home, which supports the body’s internal clock and promotes better sleep (Mindell et al., 2006). By encouraging students to develop habits that contribute to a regular sleep routine, educators help them establish a foundation for better sleep health.
  
  
• Mindfulness Practices: Incorporate relaxation techniques and mindfulness exercises into the school day. Techniques such as deep breathing, guided imagery, and short mindfulness sessions can help students manage stress and anxiety, which are often linked to sleep problems (Biegel et al., 2009). Integrating these practices into daily routines can not only reduce classroom stress but also equip students with tools to relax and prepare for a restful night’s sleep. These practices can be especially beneficial during transitions between activities or at the end of the school day.
  
  
• Communication with Parents: Share observations about the child’s behavior and sleep patterns with parents to provide a comprehensive support system. Educators can offer valuable insights into how a child’s sleep issues may be impacting their classroom performance and behavior. Regular communication with parents about these observations allows for a unified approach to addressing sleep challenges. Educators can collaborate with parents to reinforce sleep strategies at home and make adjustments based on what is observed in the school environment. This teamwork ensures that both home and school environments support the child’s overall well-being and academic success.

Trouble sleeping can worsen ADHD symptoms, such as difficulties with focus and emotional regulation. These symptoms are part of a broader skill set known as Executive Function, which is crucial for planning, initiating, and achieving goals. Developing strong executive function skills can significantly benefit students with ADHD by improving their ability to manage their daily tasks and emotional responses.

At Braintracks, we specialize in integrating Executive Function skills directly into classroom instruction. Our approach equips teachers with strategies to embed these essential skills into their teaching practices, helping students develop the abilities they need to succeed academically and personally. This comprehensive support strengthens their overall executive functioning, leading to better outcomes in school and beyond.

In Sarah’s story, improving her sleep was a game-changer. As she embraced better sleep habits, she transformed from a perpetually tired student struggling to focus into an engaged learner thriving in the classroom. This transformation underscores the profound connection between sleep and learning. When students like Sarah receive the right support to address sleep challenges, they not only enhance their focus and mood but also unlock their full potential. By understanding and implementing effective sleep strategies, educators and parents can make a significant impact on their students' academic performance and overall well-being. The story of Sarah serves as a reminder that addressing sleep issues is a powerful way to help students succeed both in and out of the classroom.

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