add adhd tips for sleep problems

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  1. I sleep better when I go outside early in the morning and go for a walk. If I don't feel like it, I sometimes sit in front of my daylight lamp. A lamp that simulates daylight. Also, don't worry if you can't sleep.

  2. Hi.
    I have made aggravation blankets for my daughters with ass and add and adhd.
    You can also buy those like this but then they are hugely expensive.
    Both experience it as relaxing and their heads become calmer.
    Sleeping is much easier then.

  3. What useful tips are written here. I have had ADHD for many years and can hardly fall asleep because of it. For that, I use melatonin from Eazzysleep. Good quality and very cheap. I use 3 mg regular. With that, I fall asleep well. Sometimes I can't sleep through and then I use the time released.

  4. All these tips are very true, valuable and supportive in good preparation to sleep.

    An additional option for the very moment when you turn off the lamp and 'may' go to sleep is a 5-minute 'mindfulness exercise' called body scan.

    1) Lie down in your favourite sleeping position.
    2) Briefly and contemplatively go over for yourself what you are all busy in your head or what is on your mind at the moment.
    3) Then briefly ask yourself how you feel about this. Anything goes.
    4) Next, try focusing your attention and feeling on your body moving from the bottom upwards. Try to bring your attention and feeling to your toes, then to your feet, knees and so on upwards.

    Good chance you won't get to your head because you will already be asleep ;-)
    Straying is not a problem and is normal. Just establish and bring attention back.

    I teach this to my children too and this often works for them.

    In addition, I had deliberately put 'may sleep' in apostrophes above. When you 'must' sleep yourself, it puts quite a bit of pressure on yourself or children. It is reinforcing and can even cause anxiety about going to sleep.
    I substitute the word 'should' for 'may' sleep. And 'but' for 'and'. Let it happen to you. If it doesn't work out, no big deal. It will happen to you automatically 'and' will just take a little longer.
    We are often too strict with ourselves in what we have to do. It is nice when you can embrace the phase between going to sleep and actually sleeping a bit more by accepting how it is.

    The above body scan and mindset can help give yourself a bit more flexibility psychologically...

    Well, goodnight then.... ;-)

  5. I recently joined your page because we suspect our six-year-old son has ADHD, in addition to sensory integration disorder anyway. A set ritual is very important, including book reading. We brushed him for a while and still do so occasionally. But just a leg/foot massage he liked too. Lately, he has been asking for a "turtle massage": a firm massage over head, back, arms and legs with his turtle cuddly toy and this makes him a lot calmer. Apparently scents can also have a calming effect, such as lavender, but I haven't tried that yet because he is very sensitive to smell and suppose it works against him....

    1. I go to bed with our 8-year-old son for a while in the evening and we talk about all kinds of things. Often enough, he falls asleep right after that. Maybe it's the attention that works or the fact that he can tell everything in peace and quiet without his sister (5 years old) being there. I do the same with her even though she does not have ADHD, at least I don't have that feeling with her yet.
      What also helps is to take a shower before bed, rinse off the day.
      But a fixed ritual indeed also gives peace of mind by letting him know what is going to happen. The planning board is ideal for this. He sometimes wants to deviate from the appointments we make, especially now that the weather is so nice and he wants to stay up longer, and then I can point him to the planning board and sometimes it is fine.

      1. Hi Birgitte,

        How good of you to do that every night. I think it gives your son a lot of peace because it allows him to talk about everything. Otherwise it just keeps swirling around in the little head making it hard to fall asleep.
        Thanks for your response.
        Greetings Jochem

  6. Should you be looking for audio books, at the adapted reading counter ( ip meant for the blind and visually impaired) they have an awful lot of recorded books. If you are a member, for a small fee you can download the books in no time.

  7. Unfortunately, I work in shifts. Regularity does not exist at all. So my medication use is always at different times. Now also running again in full swing. I also use melatonin but it has little effect. Can anyone recommend a particular brand?
    Soon I'll just try the site's tunes haha.

  8. You know what it is too? When your medication hasn't worn off yet, falling asleep is also a problem. At least with me it was.

  9. I myself have that I listen to music and on the iPod nano some more Patience, I only think about that and not anything else, but then I also have melatonin, but that is also going out more and more.

  10. I find that I sleep better when I have a run in the afternoon at around 16/17.
    Lovely outdoors with my favo music.
    I also have melatonin.
    And especially don't start worrying if sleeping doesn't work out so much. ( only annoying if you have a busy day the next day)

  11. Many of these tips are true but I don't live alone, have a tough job, a husband working shifts, a son working in hospitality and another son attending secondary school and our eldest son also has ADHD. I myself sleep 6 to 7 hours with melatonin a great remedy for me and I try to avoid stress but in our family life, this is difficult to know how to balance this.

  12. Well I'll tell you even better. The mallet is the first 'play' I heard. That's really a radio play. But I get the 'books' from the library. So those are the books but read aloud. Sometimes by the author himself or by, say, a well-known Dutchman. Unfortunately, the books are quite scarce. But I still find it an invention.

  13. Which is really the solution for me.... audiobooks! I lie down but am entertained.
    Must add that I also have melatonin and that helps a lot too.
    But in terms of restlessness and 'needing' to lie down to 'need' to sleep, this is really beyond a solution.
    I put the books on my phone and earbuds in and listen.
    Maybe someone will benefit from this.
    Gr Yvet