10 Tips to Help Children with ADHD Relax Before Bedtime

October is ADHD awareness month; ADHD or
attention-deficit/hyperactivity disorder is a neurodevelopmental disorder
affecting both children and adults all over the world. ADHD often begins in
childhood and may continue into adulthood. There are various symptoms
associated with ADHD usually centred around different behaviours. Currently it
is unknown what causes ADHD, despite there being many assumptions about it.
ADHD can cause sleep problems due to the symptoms which are common, and the
medication used to treat. ADHD can often lead to insomnia and other sleep
issues; therefore, it is important to help children with ADHD relax before
bedtime.

Set a Bedtime

It is important to set a bedtime that is realistic and stick
to it; a child with ADHD may need less sleep than other children of a similar
age so it is important not to put them to bed too early as this increases the
chance that they will lay there wide awake, worrying about sleep. The key with
bedtime is to enforce it consistently; even on the weekends.

Make sure They’re Comfortable

It is important that children feel safe, secure and
comfortable in their bedroom; if they don’t feel at ease in their own space or
comfortable in their bed, they are
far less likely to get to sleep at night. It is important to ask them and get
their input in how they feel about their bedroom.

Keep the Bedroom Dark

Light plays a massive role in regulating ones sleep cycle. During
the daytime it is important to be exposed to the daylight as it helps to keep
your circadian rhythm in check however at night it is advisable to limit your
exposure to artificial light; especially the closer you get to bedtime. For
this reason it would be a good idea to keep your child’s room dark; to limit
their exposure to artificial light at bedtime as this can keep them up.

Relaxation Techniques

There are a variety of different relaxation techniques you could try with your child at bedtime to encourage a peaceful night’s sleep such as; meditation or breathing exercises or listening to calming sounds/music before bed. You can test out a few and then decide if any work for you.

Introduce a Routine

Having a bedtime routine is an effective way of enforcing a
bedtime and winding down before bed. Routine is good for children as it will
help their bodies prepare for sleep once they understand that the start of the
bedtime routine is an indicator that sleep is coming. Things to include in a
bedtime routine include relaxing activities such as having a warm bath or
reading.

Introduce a Routine

Exercise is a great way to encourage sleep; as long as it is
not done too close to bedtime. Exercise is a good way to release energy
therefore doing exercise throughout the day, up to around 3 hours before bed
can help children sleep soundly. If exercise is done too close to bedtime it
can have an opposite effect as there may be a spike in energy.

No Screens

Similar to the effects of artificial light, screens such as
TV’s, phones and tablets can disrupt the sleep cycle. It is important to keep
the bedroom free of screens to encourage sleep and limit screen time to finish
at least an hour before the intended bedtime.

Avoid Snacks Before Bed

It is best for children to avoid eating and snacking two or
three hours before bedtime as digestion can keep children up at night;
especially foods high in sugar. Make sure they are drinking enough water
throughout the day so that they are less likely to need water at night; as this
can lead to subsequent bathroom breaks.

Dress for Comfort

This goes hand in hand with making sure your child is
comfortable in their environment, making sure they are comfortable in their
pyjama’s is also essential. Making sure they are dressed for the temperature is
important, as is making sure their pyjamas aren’t itchy or have scratchy tags
in them.

Wind Down Before Bed

It is important to find a way to help your child unwind
before bed; this can differ for all children but generally reading to them or
having them read in bed is a good way to help them unwind as opposed to
watching television.