Tips for Better Sleep Parents can do a lot to help a child with ADHD get a better night’s rest: 1.Create a bedtime ritual. Ritualized behavior can send a strong signal to the brain that it is time to go to sleep. Create a simple ritual for your child’s bedtime, so it can be followed even if you’re not around. 2.Make calming down part of that ritual. Have your child do a relaxing activity prior to bedtime. “Spend about 20 minutes or half an hour in bed with them, reading to them or listening to music — doing something to soothe the child and help him sleep,” says Constance Wood, PhD, a practicing psychologist in Houston. That old standby, a glass of warm milk, may help. 3.Unplug before bedtime. Television and video games can rev up a kid who should be calming down. Turn off all the electronics well before bedtime. 4.Create an environment conducive to sleep. Make sure the bedroom is cool, dark, quiet, and free of any distractions that might impede or disturb sleep. Put away toys and dim the lights. 5.Reserve the bedroom and the bed mainly for sleeping. Remove most toys, games, and other distractions from your child’s bedroom, and make sure playtime occurs in common areas of your home. Don’t let your child play in bed or spend a lot of time in the bedroom — this reinforces that both are reserved for sleeping. 6.Encourage self-soothing. Providing a special blanket or stuffed toy for your child to hold while going to sleep can be soothing. The less a child needs your presence, the more easily she will be able to get back to sleep on her own if she wakes up in the middle of the night. 7.Enforce a consistent sleeping and waking schedule. Make sure your child stays awake during the day, so he’ll be sleepy at bedtime. Regular bedtimes and waking times can help a young body establish a rhythm. 8.Cut out caffeine and sugar. Caffeine and sugar are in a lot of foods, and both are stimulating and can keep your child up late. Read labels and make sure foods and drinks your child has in the evening are caffeine-free and contain very little sugar. 9.Treat medical issues. Consult your doctor regarding medical problems like allergies or asthma that could be contributing to snoring, sleep apnea, or other sleep disorders. 10.Praise successful sleep. Give your child praise when she makes it through the night with few or no sleep disturbances. This will help reinforce the importance of sleeping quietly through the night. Sleeplessness is a common problem for children with ADHD, but not an insurmountable one. Parents involved in their children’s lives should be able to help teach how to successfully nod off night after night
Posted on: Thu, 22 Aug 2013 21:02:08 +0000
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