ADD-ADHD and Sleep Problems
Posted on February 14, 2008
» Filed Under Sleep Snoring |
Many people with ADHD have problems falling asleep. They may not keep a regular bedtime, losing track of time when preoccupied with projects or watching a television show. They may not be able to calm down enough to fall asleep, with thoughts racing through their minds. The stimulant medication they take may interfere with falling asleep. (Although this side effect of medication usually disappears within a few weeks of taking the medication.) Others may complain that they continually wake up through the night. Once awake, they may have trouble falling back to sleep.
There are some strategies you can use to help to develop good sleeping habits:
?Set a bedtime and stick with it. Going to bed at the same time each night will help you to set your ‘internal clock’
?Wake up at the same time each morning, whether it is a weekday or weekend
?Do not take naps during the day.
?Add exercise to your daily routine. Exercise in the afternoon is best, increased exercise in the evening can keep you awake.
?Avoid drinking caffeinated drinks, especially in the late afternoon or evening, and avoid nicotine.
?Try using ‘white noise’ while falling asleep. There are white noise products on the market or you can set a radio on static or use the humming of a fan.
?Use lavender in your bedroom. The scent of lavender helps to calm a person down.
?Avoid drinking alcoholic beverages, especially as a sleep inducer.
?Supplements of calcium and magnesium at bedtime may be helpful
?Have a high carbohydrate snack in the evening
Sleep disorders are fairly common in a child with ADHD. The most common one is difficulty in falling asleep at night which leads to the child resisting going to bed at night. Others wake several times during the night. Deep sleepers tend to have a restless sleep pattern, tossing & turning, talking in their sleep or even sleep-walking. This means that their sleep is not restful & they still feel tired when they wake in the morning. They can also suffer from night terrors.
There is a higher incidence of bed-wetting in children with ADHD than in the general population. This is probably due to the late maturation of the frontal part of the brain which controls bladder movement. This may also cause anxiety about falling asleep or the child may wake up after wetting the bed and not be able to fall back to sleep.
The following bedtime strategies may help:
?Stick to the bedtime routine, even during the summer months, as much as possible. Set a specific bedtime and keep with that bedtime, even if a child is allowed to sit in bed and quietly read or play.
?Create a buffer time to calm down the activity level for an hour or so before bedtime. Find quieter activities such as colouring, reading or playing quietly.
?When your child is in bed, use this time to sit and read with your child or talk about the day’s events.
?Use relaxation tapes as background noise for your child when falling asleep. There are many varieties available including nature sounds and calming music.
?Decrease television time and increase your child’s activities and exercise levels during the day.
?Let your child read a book for 20 minutes or so in bed, before turning out the lights to go to sleep.
?Remember that cola drinks and chocolate also contain caffeine and should be avoided in the evening
Caroline Williams is a coach who specialises in ADHD, Asperger’s Syndrome and behavioural problems. Her website is http://www.addvancecoaching.co.uk where you can sign up for a regular newsletter.
Article Author :Caroline_William
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