Good Sleep Is Good Medicine for ADHD
Hello again, courageous parents!
In my previous blog post, Back-to-School Planning for ADHD Success Begins Now, I discussed what to expect as your child navigates the expected challenges of settling into a new school year.
A fundamental intervention for ADHD success involves having a deep and restorative sleep. High-quality sleep results in remarkable brain function the following day and thus, better ADHD symptom control. Scientific studies have overwhelmingly proven that improved sleep results in better focus, concentration, less impulsivity and overall better academic success. Implementing good sleep habits now will help your child adapt to the challenges of this new school year.
A deep and restorative sleep is achieved when the brain produces a lot of melatonin and early each evening. Our brains begin to produce melatonin when we are exposed to darkness. Melatonin is secreted throughout the night until daylight the next morning. The more melatonin the brain secretes, earlier in the evening, the higher quality of sleep results.
However, there is a paradox: most people with ADHD have a circadian rhythm abnormality. Their brain does not produce adequate quantities of melatonin, while the melatonin produced occurs later in the evening than normal, as compared to people without ADHD.
How might we reset the circadian rhythm so that your child’s brain produces more melatonin and earlier in the evening?
The answer to resetting the circadian rhythm has 3 components:
1)Expose your child to darkness every evening
2) Consistent and early bedtime every night
3) Daylight exposure every morning
More melatonin can be produced, and earlier in the evening, if one is exposed to darkness on a routine basis. Shutting off overhead lights and bright lamps in the home, while also closing shades and curtains, is an important practice to stimulate melatonin production in the brain.
The overhead lights and bright lamps in your home can be replaced with small night lights. A night light should also be used in the bathroom. When your child is getting ready for bed, the bright overhead bathroom lights and bulbs above the sink can be shut off. A small amber nightlight can illuminate the bathroom well. This way your child eventually will start producing more melatonin while they're taking their evening shower or bath and flossing/brushing their teeth.
Lights in the bedroom can be shut off completely and replaced with a small night light
plugged into a wall outlet on the floor. For reading, try a small pen light or book light with a clip.
But the most powerful suppression of melatonin production isblue light from
electronic screens. A smart phone, tablet, television, video games and computer emit
a powerful light that penetrates into the brain and aggressively shuts off melatonin
production. Ideally, your child should avoid electronic screens, 60 to 90 minutes
before bedtime. Your child with ADHD will have the best success if this habit can be
implemented in your home every night. Certainly, audiobooks, music, podcasts, and any other
activity that does not involve an electronic screen or bright light is perfectly fine. Activities such as board games, art projects, reading and playing a musical instrument can be a wonderful activity before bedtime, when done in relatively low light.
Consistent time in bed:
Staying up late on the weekends causes a disruption in the circadian rhythm. Even staying up later by 30 to 40 minutes on a Friday or Saturday night results in less melatonin produced a couple nights later during the school week. A consistent and early bedtime seven nights a week is ideal for optimal ADHD success.
Daylight Exposure in Mornings:
Exposing your child to daylight at the same time every morning is another powerful
practice for optimal sleep. Morning daylight shuts off melatonin production, that has been secreted throughout the night. In addition, daylight exposure in the morning activates serotonin and dopamine, which are important chemicals for the brain to lock in and begin the day with optimism and focus.
Activating serotonin by morning sunlight will increase the amount of melatonin
produced the following evening when one is exposed to darkness. So, first moment every morning, open up the shades and curtains throughout your entire home, especially the child's bedroom.
In summary, creating darkness every evening, while having a consistent and early bedtime, along with daylight exposure every morning, results in a much deeper and restorative sleep. This will lead to noticeable brain function improvement and better controlled ADHD symptoms.
Share with me any questions or challenges that arise. I am always happy to hear from you!
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