Sleep Hygiene Improves Sleep Quality for Children with ADHD.

A recent study (Bessey, Coulombe & Corkum, ADHD Report, May 2013)  found that a large number of children have poor sleep hygiene. Poor sleep hygiene can be responsible for poor sleep, and poor sleep can cause ADHD symptoms to become more severe.  The study found that Improving sleep hygiene not only improved sleep in children, but also improved their daytime functioning. Further, the behavioural strategies required to implement good sleep hygiene practices are highly compatible with behavioural interventions to help parents manage ADHD in their home. Rather than viewing sleep hygiene as an additional and separate intervention, sleep hygiene may be best considered as an extension of these strategies to promote sleep at night. If your child is having difficulty sleeping, ask your doctor for help with sleep hygiene.

The study  recommends the following ABC of Sleeping:

	Concept	Details & recommendations.
A	Age-appropriate	Children should go to bed and wake up at times that ensure they receive an age-appropriate amount of sleep. (See table below)
B	Bedtimes	Seat bedtimes and wake times, as well as morning & evening routines assist good sleep. Children should not go to bed later than 9pm.
C	Consistency	Bedtimes & wake-times should be consistent – even on weekends (no more than 30-60 minute difference between weeknights & weekends).
S	Schedule	In addition to bedtimes, children should have consistency through their day, including times for homework & activities
L	Location	Bedroom should be conducive to relaxation – quiet, dark & cool. Bed should only be used for sleeping (do not use bedroom for time out)..
E	No electronics in bedroom before bed	Children should not be using electronics 30-60 mins before going to bed, and they should not have electronic items in the bedroom while sleeping
E	Exercise & diet	Physical activity during the day important for good sleep, but not too close to bed time. Cool down period before bedtime. Eliminate caffeine. No big meals close to bedtime.
P	Positivity	Have a positive attitude towards sleep, and do not tackle frustrating problems close to bedtime
I	Independence falling asleep	Independence is encourage at bedtime. If children get out of bed, parents need to return them to their room
N	Needs met during day	Needs of the child should be met throughout the day – (emotional and physical).
G	Great Sleep

Age-Appropriate Sleep Times

Age	Sleep Needs
Newborn (0 to 2 months)	12 – 18 hours
Infants (3 to 11 months)	14 – 15 hours
Toddlers (1 – 3 years)	12 – 14 hours
Preschoolers (3-5 years)	11 – 13 hours
School-age children (5-10 years)	10 – 11 hours
Older children (10 – 17 years)	8.5 – 9.25 hours
Adults	7 – 9 hours