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At EnvisionCo Blog, we don’t often focus on challenges unique to kids and teens, but this week’s post is an important exception. I’m diving into the sleep struggles faced by children with ADHD—an issue I frequently encounter in my therapy practice. Recognizing its impact, I felt it was time to share insights and strategies with my coaching audience as well. I’m also excited to announce a new partnership with PESI, a trusted leader in mental health education. Their expertise and resources were instrumental in shaping today’s article, and I’m grateful for their contribution to this valuable discussion.
Are you finding it difficult to get your child or teen with ADHD to fall asleep at night? You're not alone! Throughout my therapy practice, sleep issues are a common struggle many parents are facing when it comes to their littles getting the sleep they need each night. This is especially so with kids and teens with ADHD who often have a hard time winding down and getting the restful sleep they need. But don't worry – there are effective strategies you can use to help your child get a good night's sleep. Plus, I have an incredible resource to share with you that dives deeper into this topic and more!
Sleep is crucial for everyone, but it's especially important for children and teens with ADHD. Here's why:
Improved Brain Function: A well-rested brain works better, helping with focus, memory, and emotional regulation.
Medication Effectiveness: Consistent sleep can enhance the effectiveness of ADHD medication, leading to better results.
Reduced ADHD Symptoms: Good sleep can help manage symptoms like impulsivity, hyperactivity, and inattention.
If your child is struggling to sleep, it can make their ADHD symptoms appear worse and even reduce the effectiveness of their medication. So, finding ways to improve their sleep routine is essential for their overall well-being.
Here are some practical tips to help your child establish a healthy sleep routine:
Create a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate the body's internal clock.
Tip: Aim for a consistent bedtime and wake-up time, even on weekends. Avoid shifting the schedule more than an hour on weekends to prevent "jetlag" and make Monday mornings easier.
Establish a Bedtime Routine
A calming bedtime routine can signal to your child that it's time to wind down and prepare for sleep.
Tip: Write out a simple bedtime schedule with activities like brushing teeth, reading a book, and getting into pajamas. Place a visual schedule in each room to help your child know what's coming next.
Limit Exciting Activities Before Bed
Activities that are too stimulating can make it harder for your child to settle down for sleep.
Tip: Avoid exciting games or screen time in the hour leading up to bedtime. Instead, focus on calming activities like reading or drawing.
Use Calming Sounds
Gentle sounds can help occupy a busy mind and ease the transition to sleep.
Tip: Try low-volume music, white noise machines, or nature sounds like ocean waves or crickets. You might also explore mindfulness apps with soothing bedtime content.
Keep Phones Out of the Bedroom
Phones and screens are stimulating and can interfere with sleep.
Tip: Make it a rule to keep phones, tablets, and other screens out of the bedroom during sleep time to help your child focus on resting.
Be Cautious with Melatonin
Melatonin can help with short-term sleep issues but is not recommended for regular use.
Tip: Use melatonin only for occasional sleep challenges, like jetlag, and consult your doctor before using it regularly.
Manage Naps Wisely
While short naps can be refreshing, long or late naps can interfere with nighttime sleep.
Tip: Limit naps to less than 30 minutes and avoid napping in the afternoon. Encourage your child to stay active and awake until bedtime.
Encourage Daytime Exercise
Regular physical activity helps promote better sleep at night.
Tip: Make sure your child gets plenty of exercise during the day. Outdoor play, sports, or active games are great ways to help them stay fit and ready for sleep.
Ready to Dive Deeper? Check Out This Amazing ADHD Training Course!
These tips can be a valuable starting point, but every child with ADHD is unique. If you're looking for more in-depth strategies and expert advice to support your child with ADHD, I've found something just for you!
Introducing the ADHD Training for Parents: Help Your Child Thrive at Home & In School Course!
Created by Dr. Ari Tuckman, a top ADHD expert with 25 years of experience, this online course offers practical advice on managing ADHD effectively.
[Disclosure] This is an affiliate link. For a limited time, you can get this fantastic course for only $49.99 (regularly $99.99)! Click here to get the support you need today!
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Expert Tips and Strategies: Learn from a leading ADHD specialist.
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Flexible Learning: Access the course anytime, anywhere.
Don't miss out on this chance to get expert guidance and support for your child's ADHD needs! Access ADHD for Parents now and save big!
Final Thoughts
Establishing a good sleep routine for kids and teens with ADHD can make a huge difference in their daily lives. By following these tips and exploring the ADHD Training for Parents course, you'll be on your way to helping your child thrive. If you found this post helpful, please share it with other parents who might benefit from these tips and the fantastic course offer! Remember that wherever you are on this wellness journey, do not worry about getting it perfect; just get it going. Until next time. Sweet dreams and happy parenting!
"Sleep is an investment in the energy you need to be effective tomorrow." ~Tom Roth
Here at EnvisionCo Blog, we try to keep ads to a minimum making our blog entirely reader-supported. We may feature links on this site for additional informational purposes. From time to time, we may feature other links which are affiliate links (and these will be clearly marked). When you click through an affiliate link on our site and sign up for a service or finalize a purchase, we may earn affiliate commissions. This is of course at no additional cost to you. However, if you like what you see and would like to make a donation to help us keep ads to a minimum, we would greatly appreciate it! Nothing fancy. We accept the price of a cup coffee with as much gratitude as we would the price of a tank of gas!
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