Fatigue and sleep deprivation from poor sleep can make existing ADHD symptoms like lack of focus and hyperactivity even worse. Up to 70% of children with ADHD have either medically based or behavioral sleep issues, meaning they have difficulty falling asleep, staying asleep or achieving healthy sleep on a regular basis.
Sleep plays a very important role in overall health and wellness.
It enables our mind and body to reset for the next day while also helping mood, cognitive performance and the immune system.
To improve the sleep quality of your child, especially those with ADHD, try these strategies...
• Keep them moving- Drain their energy during the day — Sleep is often easier after the body is drained because it wants to rest and recover. Ensure that your child gets at least one hour of exercise each day. Physical activity can exhaust their muscles and reduce the amount of time it takes for them to fall asleep.
Establish a bedtime — While a routine can be helpful for all ages, it’s not always easy to stick to. Don’t give up! Get your child’s mind and body used to the same bedtime every day, including weekends and holidays whenever possible, can help regulate their circadian rhythm. A consistent bedtime can make it easier for them to get used to falling asleep on a schedule.
Wind-down time — Children can usually doze off within about 20 minutes, but ADHD can extend that time frame. To prepare your child’s body and mind for sleep before they close their eyes, you can schedule “wind-down time,” which can include no electronics and dimmed lights while they do a relaxing activity, such as reading, listening to music or a book on tape, or quiet play.
Amber-lensed glasses — A pair of glasses with amber lenses can help make a child feel sleepy at the end of the day. Pairing these glasses with wind-down time can make it much easier for the child to transition to the bedtime routine.
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