Getting enough sleep is one of the most important things for managing ADHD symptoms, but it can also be difficult to manage.
All kids, especially those in their teens, seem to need far more sleep than adults. Kids with ADHD can have trouble falling asleep because it’s hard to turn off their brain, especially when there are no other distractions. They also have a tendency to stay up later than many adults, even if they have to get up early the following morning.
Here are a few ideas to help your ADD Student get a better night’s sleep:
Establish and enforce a bedtime. You most likely already have a bedtime for your kids, but older ones especially seem to be able to slip past it more often than not. Homework is often the culprit along with busy lives. I know how hard it can be to juggle it all – I did it for years – but helping your child stick to a bedtime as often as possible is really important for them.
Bring back the bedtime routine. You did it when they were little to help ease them into sleep. It will still work, although you most certainly will have to change it somewhat. Switch off the TV half an hour beforehand, or at least change to a light program – a silly sitcom, maybe instead of the news. Make sure homework is done at least 30 minutes or more before bedtime. Pushing it up to the last minute disrupts sleep and interferes with learning.
Put on a little night music. One of the most effective things I did when I was a teen was to get a radio with a sleep setting on it. Set the volume low and set the timer to go off in 30 minutes or so. The radio can often help quiet the mind and ease you into sleep. (I know listening to hip hop or rap might seem counter productive for sleeping, but if they listen to it all the time, I don’t think it will affect your child the way it does us.)
Limit consumption. I think my son could eat a full meal and go right to sleep, but for most of us, I don’t think that’s the best way to get a good night’s sleep. Kids often do get hungry, though, late at night, so it makes sense to let them have a snack. Go for something on the light side, and of course, without caffeine.
Getting a good night’s sleep on a regular basis will help you and your child manage their ADHD symptoms.