If your child has an inattentive type of ADHD, chances are they experience insomnia quite often. In fact, a report by CHADD stated that half of all parents of children with ADHD reported that their child suffers from sleep deprivation. Restless leg syndrome is another condition that is often experienced by children with ADHD but with enough sleep, this condition can be controlled.
Naturally, when a child isn’t sleeping well they get irritated far more quickly and have even more trouble staying focused, which is why sleep needs to be a priority for your child if they have ADHD.
If you want to give your child the benefits that come with a good night’s sleep more often, here are 5 sleep strategies that you can start using today:
- Get some exercise. Aim to get a little exercise in before dinner. Not only will you boost the brain’s dopamine, norepinephrine, and serotonin levels but you will help your child expend any energy and get rid of any stress that they may have accumulated during the day. Go for a walk at the park, sign them up for an extra-curricular activity or go for a quick swim.
- Create a bedtime routine. Create some peace and calm with a bedtime routine. Help your child prepare for school the next day, get them into a warm bath, play some relaxing music or read them a story. You know better than anyone what your child enjoys and what relaxes them so use that to create a bedtime routine that works for them.
- Make the bedroom a haven. In order to encourage sleep and relaxation, keep your child’s bedroom organized and clean. Keep any décor to a minimum and paint the walls a neutral, calm color. Keep the room well ventilated to keep the temperature pleasant. Adding plants or an air purifier to the room can also help keep coughing and stuffiness at bay.
- Limit technology. Screens wreak havoc on the circadian rhythms, which are necessary to induce sleep. Make a point of turning off all screens at least 30 minutes before your child needs to go to bed. This means mobile phones, tablets, and the television too. A strict no-technology rule 30 minutes before bed will ensure that your child’s brain has time to unwind and relax.
- Help them to relax. There are other things that you can do to help your child relax such as giving them a back rub or making them some chamomile tea, which will help calm their nervous system. Bananas are also a great bedtime snack as the potassium and magnesium help relax muscles. A few drops of lavender essential oils on their pillow will also help with a better night’s sleep.
Having a good bedtime routine in place is beneficial for everyone in your household and will lead to a happier, more productive morning.
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