Tips for Bedtime and Morning Routines with ADHD
There’s nothing better than the refreshed feeling you have when you wake up from a restful night of sleep. But did you know that sleep can do much more than just alleviate fatigue? It’s true! Getting a sufficient amount of sleep can:
- Increase your child’s attention span and productivity
- Make it easier for them to learn and remember information
- Reduce stress and anxiety
- Improve mood
How Much Sleep Should You or Your child Be Getting?
Considering all the benefits that a good night’s sleep can offer, it’s important that we get the correct amount of shut-eye. But how much sleep is enough? Experts generally recommend that adults sleep between seven and nine hours each night. Children ages 6-12 are recommended to get 9-12 hours of sleep. Teenagers ages 13-18 are recommended to need 8-10 hours of sleep.
Create a Nightly Routine:
Set a consistent bedtime to establish a healthy routine and get the hours of sleep recommended according to age.
Relax in the bath or shower to signal to your body and mind it is time to unwind.
Turn off electronics 1 hour before bedtime
REPEAT Brush teeth, wash,use the toilet, brush,. Finish the hygiene activities in the same order every night. Repetition will help the brain recognize bedtime routine patterns.
Read a story together. This will help your child train their brain with being present centered in the moment while calming their body.
Sleep Resources:
Have you tried sleep apps on your smart device that include relaxing sounds, audio stories and various meditations that can teach adults and children how to self regulate, calm their bodies, and get to sleep.
Moshi Kids is a gaming app with different audio stories and musical sounds. Children’s Sleep Meditations is a selection of guided mindful meditation tracks.
Headspace is an app for adults and children that gives you tools to support everyday anxiety, stress and mindfulness.
Creating a Morning Routine:
Have a Margin: When putting together a morning schedule, include extra time for cliches along the way and time to breathe.
Time Checks: Using a timing device to track set increments for each activity.
Encourage involvement: Have your child give ideas on creating their morning to-do tasks and determine how long each one will take. Make it into a game where they time themselves and see how just how long they take to do their entire routine.
Create a Morning Checklist: Plan backwards with all the tasks to be completed before school. Identify the amount of time that is needed to be out the door and in the car and work backwards to figure it out.
ADHD and Nutrition:
Remember your proteins, complex carbohydrates and Omega-3 fatty acids can help your child stay well nourished and fueled enabling them to stay focused at school and home
Are You Struggling With Keeping a Routine?
If you regularly have a difficult time staying consistent and need more support contact us at Minds at Peace in King of Prussia today. Given how there are many benefits in keeping routines and utilizing repetition for the ADHD brain it’s important that you promptly address any concerns, and we can help. We’ll be happy to tell you about our practice and our approach to treating your individual challenges and if you feel that we’re a good match for your needs, we can schedule a therapy session at a date and time that’s convenient for you.