Children with DYS and ADHD frequently have sleep disorders that worsen their difficulties: some studies suggest a variable proportion ranging from 30 to 60%, but there is a marked prevalence for ADHD with percentages between 40 and 80%. Fortunately, it is possible to ease these difficulties with exercises of sophrology adapted to the child’s age and needs, but also to those of the parents.
Sleep disorders in children with DYS and ADHD
Children with DYS and ADHD experience variations in sleep phases: deep slow-wave sleep duration is higher at the expense of REM sleep, which is shorter. The number of stage changes is also lower.
However, these changes worsen learning difficulties: because of the shorter REM phase, the ability to reinforce procedural memory is affected (memory of habits and automatisms). As for children with ADHD, they often suffer from sleep disorders combining insomnia and circadian rhythm disorders, as well as breathing disorders and restless legs syndrome.
Even though the French National Authority for Health (Haute Autorité de Santé) considers DYS and ADHD disorders a public health priority, sleep problems are still not covered by the neuropsychological assessment. In the meantime, the question is a real one, as patient associations such as DYS-positif share tips for improving sleep problems…
Sophrology for everyone, at every age
Sophrology for children
Sophrology is a mind-body method that can be practised from around 4-5 years old, depending on the child’s maturity. Note that the younger the child, the shorter the session, closer to playful relaxation.
For example, you can suggest that your child with DYS or ADHD imagine themselves as a sponge. Lying on their bed, they should breathe in, hold their breath and tense their whole body very tightly, as if squeezing all the water out of the sponge. Then, tell them to blow out hard through the mouth while releasing the tension in their body.
Sophrology for parents
Parents can also use sophrology to release their own tension. The “body warming” exercise helps to spread calm through abdominal breathing: lie on your back, place both hands on your lower belly, below the navel, and close your eyes. Breathe in slowly through the nose, letting the belly rise to push your hands towards the ceiling, then breathe out through the mouth to let the belly fall.
Sophrology for children and parents together
With the “Koala breathing”, you can do a sophrology exercise with your child with DYS or ADHD. Lie down against them, your belly against their back. They place a hand on their belly and you cover it with yours. Then, the child simply has to focus on copying you: breathe in through the nose, letting the belly rise, then breathe out gently through the mouth, letting it fall. This exercise will calm your child and bring you serenity, a win-win moment for parent and child alike!
