Kids with ADHD and Asperger Syndrome often struggle to get enough sleep, and, according to the American Academy of Sleep Medicine, kids with ADHD who get inadequate sleep experience significant deterioration in their ability to pay attention and achieve academic success. While sleep may be hard to come by for kids with neuro-developmental disorders, a recent study suggests that even moderate sleep gains (approximately 30 more minutes each night) can lead to improved alertness and better behavior in school-aged children. Find below eight tips to calm your child before bedtime and help him or her get more restorative sleep. Exercise daily and avoid trigger foods. Make exercise and nutrition priorities for your family. Kids should get at least an hour of physical activity each day. While exercise will help keep kids physically fit, it will also help them sleep better at night. In addition, make healthy eating habits the norm for your family by avoiding caffeine and artificial ingredients that may promote hyperactivity.

Consider nutritional testing to determine if your child has dietary or digestion issues like food sensitivities or vitamin, mineral, and amino acid deficiencies that can exacerbate anxiety and sleep problems. Stick to a schedule. Decide ahead of time with your child what the night time routine will be, and  include when to bathe, brush teeth, read, etc. Remember, kids with neuro-developmental disorders like ADHD and Asperger Syndrome need routine and predictability even more than other kids. Make sure the hour before bedtime is calm and quiet and that lights are kept low so the body can produce enough melatonin, the body’s natural sleep hormone. Set a bedtime alarm. Just as you set an alarm for waking, consider setting a bedtime alarm so kids associate their bedtime with a clock or timer instead of feeling like sleep is a parental demand. Make sure the sound of the alarm is quiet and not intrusive. Eventually, your child will naturally associate the sound of the bedtime alarm with sleepiness.

Use white noise and blackout curtains. Kids with sensory issues often have extremely sensitive hearing. Using white noise or nature sounds to block neighborhood or household sounds is essential. panel curtains jyskTry an air purifier or fan for white noise or download an app that offers different nature sounds. extra long shower curtain 72x84You may have to try several sounds before you find one that works for your child. jcpenney fortune curtainIn addition, use blackout curtains to eliminate light in the room. carnaby chocolate brown curtainsToo much light at bedtime can interfere with the body’s melatonin production, so avoid screen time an hour before going to bed as well.curtains vanessa arbuthnott

Essential oils like lavender, chamomile, sandalwood, or vanilla can be calming for many people who experience sleeplessness. Let your child choose a calming scent that appeals to him or her, and then dab a little oil on a cotton ball and place it in his or her pillowcase.hookless shower curtain chocolate brownAnxious kids, like anxious adults, often have too much on their minds to fall asleep at night. dupioni silk drapes with blackout linerUse these strategies to calm an anxious child so he or she has a better chance of falling asleep naturally. Sleep with a weighted blanket. Kids with neuro-developmental disorders like ADHD and Asperger Syndrome often crave deep pressure and have poor proprioception, which means they have trouble understanding where their bodies are in space .

A heavy, weighted blanket can apply deep pressure to muscles and joints throughout the night, which helps regulate a disorganized sense of self and calm an overactive central nervous system.  Organizing and calming the senses can support the body’s natural ability to fall asleep.If you’ve tried all of the above sleep suggestions, and your child with a neuro-developmental disorder still isn’t getting enough sleep, ask your health care provider about supplemental melatonin. It could be that your child isn’t producing enough melatonin naturally to fall asleep and stay asleep. Melatonin dosing varies by age and size, so be sure to check with your healthcare provider about whether supplemental melatonin is right for your child. Enjoy These Related Articles: ADHD and Sleep Problems Tips for Managing Asperger Syndrome Tips for Managing ADHD Disclaimer: The information presented on this web site is not intended to diagnose, treat, cure, or prevent any disease.

All information is intended for your general knowledge only and is not a substitute for medical advice or treatment of specific medical conditions. Discuss this information with your healthcare provider to determine what is right for you and your family. Infant Car SeatsTravel System Car SeatsConvertible Car SeatsBooster Car SeatsCar Seat AccessoriesPremium Car SeatsCar Seat BasesStroller & Car Seat Toys car seat finder finding the perfect car seat has never been easierIs your child starting at KinderCare Learning Centers or another childcare? As he adjusts to a new naptime environment and new naptime routine, you are likely to see some changes to his sleep patterns. That can be an adjustment for parents as well as children: During those first few weeks, he may stay awake later in the evening, or conk out on the car ride home!  Here are a few tips to help you handle his sleep transitions. In her 21 years with KinderCare, Millie Boychuk has helped a lot of children get good sleep at school, and helped many parents adjust their sleep patterns at home, too. 

Boychuk says that  for most children, getting the hang of napping at school takes one to two weeks. So the first rule of transitions is to have patience! During those early weeks at a new school, it’s especially important to watch for your child’s individual indications of tiredness, rather than relying solely on the clock. She may be tired earlier (or later) than her usual bedtime—if she rubs her eyes, leans against your legs, or succumbs to a fit of over-tired giggles—follow her cues to bedtime. She should be back to a more typical napping and sleeping pattern within a few weeks. In our infant rooms, naps are not scheduled: Each child naps according to her individual cues and need for rest. Talk to your child’s classroom teachers about what her sleep schedule looks like at school and how she likes to be soothed at rest time. Sharing what works at home, and learning what works at school, can help your baby  find a good sleep rhythm in both places more quickly.

In our toddler, preschool, and prekindergarten classrooms, nap or rest time typically begins around noon. At least initially, it might be helpful to stick to that same rest schedule when your child is at home. If your child does not take naps, but is in a classroom with children who do, try taking 30-45 minutes midday to rest quietly. You could lie down together and talk calmly, read a book, cuddle, color, or do another relaxing activity. You are always welcome to bring your child’s special bunny to school, but Boychuk recommends helping her learn to sleep without it, in case bunny is forgotten one busy morning.  If your child sleeps with one careworn blanket or beloved stuffed animal, consider expanding her range. At home, try introducing other blankets or lovies at bedtime or naptime. You might also consider buying a second (or third) of her loved object that can live in her classroom cubby. After a few weeks at school, if you might find that your child comes home consistently tuckered out, she may need an earlier bedtime.

Children who are sensitive to changes in their sleep schedule or who are accustomed to rigorous routines will likely benefit from a gradual adjustment. How do you do it? Shift your child’s bedtime 10 to 15 minutes earlier and adjust her waking schedule accordingly. For older children or kids without a strict bedtime, you can employ quicker time frame. Adjust bedtime by 20 to 30 minutes each night—or every few nights—until you’ve found a bedtime that leaves him better rested throughout the day. If you don’t sew, you may not know there is actually fabric made specifically to block light. Adjusting to a new bedtime can be more difficult for children who are attuned to the sun in the sky. Blackout curtains can help by blocking those streaks of light from sneaking through little gaps in the mini-blinds, making it easier for her to fall asleep earlier and (maybe) stay asleep later. Sleep and school transitions can be tiring for the whole family. Consider putting yourself to bed early, too.