Supporting sleep is a key component of supporting ADHD.
We know that lack of sleep increases the frequency and intensity of ADHD symptoms, but we also know that sleep can be difficult for individuals with ADHD. Disrupted sleep patterns, sensory sensitivity, overthinking and racing thoughts, medication side effects, and difficulty establishing sleep routines are some of the reasons why quality sleep can be a challenge for individuals with ADHD. There are several core strategies for supporting sleep in ADHD. Today we are tackling how to create a supportive sleep environment as one of these core strategies. The goal is to look at the sleep environment through the lens of ADHD, focusing on sensory needs and reducing distractions. Setting up you or your child’s bedroom for success can be one huge step towards smoother evenings and better sleep quality.
Important reminder here, this does not need to be a quest for perfection or a call to spend lots of money on your bedroom. Instead I invite you to do a bedroom audit, go through each category, consider what is currently happening in this area, and ask yourself if you want to make a change. If the answer to change is yes, I recommend trying to find an easy way to try out the change before making purchases and big shifts. Is there something around the house, an app, a tool that you already have, a friend you can borrow a tool from to try before you buy? On that note I do have some links posted to my favourite options to share examples. Some of these links are affiliate links, which means I earn a tiny commission from purchases. Thank you always for clicking on my links and supporting my free content. As a new approach I am now trying to link both Canadian and American options to better support more of my readers.
Let’s take a look at how to create a supportive sleep environment for children and adults with ADHD.
1. Light
Limit light exposure in the bedroom, both before and during sleep. This looks like a sleep mask or blackout blinds installed on the windows, as well as limiting LED and bright lights turned on in the bedroom. Installing dimmer switches or ensuring that night lights and bedside lamps emit the right kind of light supports this. Blue light that comes from natural sunlight, screens, and LED light bulbs disrupts our circadian rhythms at night.
Reddish or amber lights are the least likely to suppress melatonin production and interfere with sleep. Investing in reading lights and nightlights that emit yellow, orange, or red light can make a big difference. I personally use amber tinted lamps in my children’s room, they are easy to find and emit a really calming glow.
I have linked my favourite rechargeable reading lamp that has an amber colour option. My 9 year old uses this to read at night. I also love himalayan salt lamps which can be found at many health and wellness stores and online.
Canada: https://amzn.to/3TV7FjS
USA: https://amzn.to/3JHreao
2. Visual Distractions
Reduce clutter, toys, and distractions in the bedroom. It is challenging for our mind to stay calm, when surrounded by either chaos or interesting things to look at. This means keeping bedrooms minimal and functional. I recommend considering toy storage that is either easy to maintain or kept outside the bedroom. If space allows, I also recommend keeping work spaces and sleep spaces separate for older teens and adults.
If a work desk has to live in the bedroom, consider how you can visually close the space for the evening.
3. Sound
Consider noise levels in the bedroom and if possible try white, pink, or brown noise. There are all kinds of low noise options for the bedroom these days, research is conflicting on which one is best for which situation. I strongly feel that the best is to try a few and see what works for you. In my personal experience in my home and with my clients, “real” noise tends to work best. This looks like an air purifier, or a fan, or my favourite white noise machine that has an actual tiny fan inside.
Individuals that are highly sensitive can typically pick up that a sound is on a loop or “fake” and as a result the sound can become a source of irritation or distraction instead of the intended reduction of sensory input.
I love this Dohm sound machine. I recommend it to my 1:1 clients all of the time and own 3 personally. The response has been overwhelming positive by everyone that has used one.
Canada: https://amzn.to/3JHreao
USA: https://amzn.to/3FUJc8m and https://amzn.to/3lJiqsT
4. Beds, Bedding, and Pyjamas
Consider what your body feels like in your sleep environment. I recommend considering breathable bedding and pajamas made out of natural fibers. Materials like cotton, linen, wool, and silk help our bodies to regulate our temperature in a comfortable way. A merino wool sleep sack literally changed our nights for the better with my second daughter when she was an infant and toddler. Check out amazon or ikea for great affordable bedding options that are 100% cotton (See links below).
When it comes to mattresses I recommend testing in person or if ordering a mattress online choose a company with a healthy guarantee. Many online mattress options have a 90-100 day return policy that allows you to try without risk. If you don’t want to upgrade a current uncomfortable mattress, trying a mattress topper that is wool, natural latex, or foam can change your sleep space without breaking the budget.
This 100% cotton fitted sheet is only $9.99 at Ikea:
Canada: https://www.ikea.com/ca/en/p/faergmara-fitted-sheet-white-00447703/
USA: https://www.ikea.com/us/en/p/dvala-fitted-sheet-gray-green-50549657/
Here is a well reviewed organic cotton sheet set option:
Canada: https://amzn.to/40jEWHS
USA: https://amzn.to/3LRyyDe
I love this natural latex (excellent option for anyone with chemical sensitivities) mattress topper for upgrading an uncomfortable bed. It is still $$$, but less than many competitors.
Canada: https://www.ikea.com/ca/en/p/tistedal-mattress-topper-natural-10373301/#content
USA: https://www.ikea.com/us/en/p/tistedal-mattress-topper-natural-10373301/
I love the brand woolino for baby and toddler sleep sacks and wool duvets. Through parenting two sensitive kids and navigating my own sensory sensitivity I have learned that wool is magical. It keeps you cool in the heat, warm in the cold, dry in the damp, and it is breathable.
Canada: https://amzn.to/3nrz9kZ
USA: https://amzn.to/3lFf0HH
5. Deep Pressure Therapy
Try a weighted blanket for older children and adults. Weighted blankets are not recommended for children under the age of 2 and since I like to be safe with a side of safety, I personally wouldn’t recommend them for night time sleep until over 5 years old. Weighted blankets provide deep pressure therapy which relaxes the nervous system. 10% of your body weight is the general calculation to use when purchasing.
Just like bedding I recommend natural fibers, I have linked my favourites below, but in general look for cotton or bamboo, glass beads, and lots of quilting to avoid clumping of the beads.
Additional considerations include whether an adult will choose an individual size and place it under or over a shared duvet or whether both partners will share one that covers the full span of the bed. I personally have chosen a twin size weighted blanket that covers only my side and is placed on top of a shared duvet.
I personally have used a Luna adult weighted blanket and have used it nightly since 2020. I have a 10% off discount code for my readers if you follow the link below and use my code BEHAVIOURCOACH at Luna. They have great kids and adult options and are available in Canada and the United States.
6. Temperature
Temperature can impact sleep quality, and some individuals with ADHD may be more sensitive to temperature changes. According to several sleep studies 65 degrees fahrenheit/ 18.3 degrees celsius is the ideal sleeping temperature. This colder than expected temperature connects to the natural way that our internal temperature shifts cooler at night as a part of our circadian rhythm. I recommend playing with the night time temperature to find what works best for you and your family.
The environment is a great place to start because starting with a cozy sensory supportive space increases the effectiveness of every other sleep strategy. Once you have your environment setup here are a few more strategies that I love:
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- Creating a supportive evening routine
- Allowing for wind down time
- Daytime light exposure
- Well timed physical activity
- Nutritional supplements such as magnesium
- Visualization exercises
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