ADHD and Sleep Issues: Tips for a Better Night’s Rest

November 6, 2023November 6, 2023 | vandana

Are you wondering if your child’s ADHD is contributing to their sleep issues? Looking for effective strategies to ensure your little one gets a good night’s rest? ADHD can impact not only a child’s daytime activities but also their nighttime routine, making it difficult for them to get a good night’s sleep. As sleep plays a vital role in a child’s overall well-being, addressing ADHD-related sleep issues is crucial. In this article, we’ll delve into the relationship between ADHD and sleep problems in children and offer valuable tips to improve their sleep quality for a better night’s rest.

Understanding the Link between ADHD and Sleep Issues in Kids

Before we dive into the tips for improving sleep, let’s take a closer look at how ADHD can affect a child’s ability to sleep soundly. While each child’s experience with ADHD is unique, there are several common ways in which this condition can disrupt their sleep patterns:

Difficulty Falling Asleep: Children with ADHD often struggle with racing thoughts and restlessness, making it challenging for them to relax and fall asleep.
Frequent Waking: Many children with ADHD experience night awakenings, which can be triggered by vivid dreams, discomfort, or the need to move or fidget.
Inconsistent Sleep Schedule: ADHD can make it hard for children to stick to a regular sleep routine, leading to irregular bedtimes and wake-up times.
Sleep-Related Disorders: Some children with ADHD are at a higher risk of developing sleep-related disorders like restless leg syndrome or sleep apnea, further complicating their ability to sleep well.

Now that we’ve established the connection between ADHD and sleep issues, let’s explore some practical tips to help your child achieve a better night’s rest:

Tips for a Better Night’s Rest for Kids with ADHD

Establish a Consistent Bedtime Routine:

Creating a structured bedtime routine can help children with ADHD prepare for sleep. This routine might include activities like a warm bath, reading a calming book, and dimming the lights. Consistency is key to signal to their body that it’s time to wind down.

Also check, Gut and Sleep: How is it linked?

Limit Screen Time:

Avoid screens, such as phones, tablets, or TV, at least an hour before bedtime. The blue light emitted by screens can interfere with the body’s natural sleep-wake cycle.

Also check, Children screentime: Major concern for eye health

Create a Comfortable Sleep Environment:

Ensure that your child’s bedroom is conducive to sleep. This means keeping the room dark, cool, and quiet. Consider using blackout curtains, a white noise machine, or earplugs if necessary.

Encourage Physical Activity:

Regular exercise can help children with ADHD expend excess energy and improve sleep. However, make sure they engage in physical activities earlier in the day, as vigorous exercise close to bedtime can be counterproductive.

Diet and Nutrition:

Avoid caffeine and sugary snacks close to bedtime, as they can interfere with sleep. A light, balanced snack is acceptable, but heavy meals right before bed should be avoided.

Medication Management:

If your child takes medication for their ADHD, consult with their healthcare provider about the timing and dosage. Some medications may affect sleep, so finding the right balance is essential.

Mindfulness and Relaxation Techniques:

Teach your child relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help calm their mind before bedtime.

Also check, Improper sleep cycle in ADHD and ASD kids

Consult a Healthcare Professional:

If sleep issues persist and significantly impact your child’s daily life, consult a healthcare professional, preferably one with expertise in pediatric sleep medicine or ADHD. They can provide personalized guidance and potential treatment options.

In conclusion, managing ADHD-related sleep issues in children can be challenging, but with the right strategies and support, your child can enjoy a better night’s rest. By understanding the unique needs of children with ADHD and implementing these tips, you can help your child develop healthy sleep habits and improve their overall well-being. Remember that every child is different, so be patient and flexible in finding what works best for your child’s specific situation.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Read more blogs:

Sleep Hygiene: Tips for Creating a Sleep-Friendly Environment

October 28, 2023October 28, 2023 | vandana

Are you a parent or caregiver concerned about the quality of sleep your child is getting? Do you want to ensure that your little one enjoys restful and rejuvenating nights, setting them up for a healthy and successful future? If so, then you’re not alone, as many parents grapple with the challenges of establishing good sleep habits in their children. Introducing the concept of “sleep hygiene” for kids, this guide will explore essential tips and strategies for creating a sleep-friendly environment that promotes the well-being and development of your child. So, are you ready to unlock the secrets to a peaceful and restorative night’s sleep for your little loved ones?

What is Sleep-hygiene?

Sleep hygiene in kids refers to a set of practices, habits, and environmental conditions that promote healthy and restful sleep in children. It focuses on creating an optimal sleep environment and establishing bedtime routines that help children fall asleep, stay asleep, and wake up feeling refreshed. Good sleep hygiene is essential for children’s physical and mental development, as it plays a critical role in their overall well-being.

Dos and Don’ts for good sleep hygiene

Certainly! Here are some dos and don’ts, as well as tips, to promote good sleep hygiene in kids and create a sleep-friendly environment:

Dos

a. Establish a Consistent Bedtime: Set a regular bedtime for your child and stick to it. Consistency helps regulate their internal body clock.

b. Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine that includes activities like reading a book, taking a warm bath, or practicing gentle relaxation techniques.

c. Limit Screen Time: Minimize exposure to screens (TV, computers, smartphones, tablets) at least an hour before bedtime. The blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep.

Also check, Children screentime: Major concern for eye health

d. Ensure Comfortable Bedding: Invest in a comfortable mattress and appropriate bedding to create a cozy and inviting sleep environment.

e. Maintain a Cool and Dark Room: Keep the bedroom dark and at a cool, comfortable temperature. Using blackout curtains can help block out light.

f. Encourage Physical Activity: Encourage your child to engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime.

g. Provide a Light Snack: A light, healthy snack, such as a banana or a glass of warm milk, can be soothing and prevent hunger-related disturbances during the night.

h. Teach Relaxation Techniques: Teach relaxation methods, such as deep breathing or progressive muscle relaxation, to help your child wind down and reduce anxiety before bedtime.

Also check, Improper sleep cycle in ADHD and ASD kids

Don’ts

a. Avoid Heavy Meals Before Bed: Discourage heavy or spicy meals close to bedtime, as these can lead to discomfort and disrupt sleep.

b. Limit Sugar and Caffeine: Restrict sugary and caffeinated beverages, especially in the afternoon and evening.

c. Discourage Late-Night Screen Time: Avoid letting your child use electronic devices in bed or during the night. The stimulation from screens can make it difficult to fall asleep.

d. Say No to Scary or Violent Content: Ensure that the content your child is exposed to, whether in books, TV shows, or movies, is age-appropriate and not overly stimulating or frightening.

e. Don’t Use Bed as a Punishment: Avoid using the bed as a place for time-outs or punishment. The bed should be associated with positive feelings and sleep.

Tips for Creating a Sleep-Friendly Environment

1. Open Communication:

Encourage your child to express any fears or worries they may have that could be affecting their sleep. Provide reassurance and comfort.

2. Limit Naps:

While short naps can be beneficial for young children, avoid long naps close to bedtime, as they can interfere with nighttime sleep.

Also check, Gut and Sleep: How is it linked?

3. Set a Good Example:

Be a role model for good sleep hygiene by prioritizing your own sleep and maintaining a consistent sleep schedule.

4. Consult a Pediatrician:

If your child consistently experiences sleep problems or has a sleep disorder, consult a pediatrician for guidance and support.

Remember that establishing healthy sleep habits takes time and patience. By following these dos and don’ts and incorporating these tips, you can help your child enjoy better and more restful nights, promoting their physical and emotional well-being.

Products:

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Read more blogs:

BENEFITS OF SLEEP WELL SPREAD FOR SLEEP ISSUES IN KIDS

March 10, 2023March 10, 2023 | vandana

Does your child often stay awake till late night? Do they find it too difficult to easily fall asleep? Do they have a disturbed sleep cycle and very less sleeping hours? Does improper sleep often hamper their entire day’s routine? Do you feel that good quality sleep is missing in your child’s routine? All these concerns can indeed have a huge impact on your child’s well being. Benefits of sound sleep are countless. Need not worry parents! We have something special for you to give your child with good quality sleep for their sound health.

Let’s get acquainted with the all details of Sleep well spread.

Chat on WhatsApp

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.Products:

HERE’S HOW IT WORKS

IMAGE FEEDBACKS

VIDEO LINKS

“My baby was not sleeping properly for 2 years ” – Kajal.

For two years, my 3-year-old baby couldn’t get a good night’s sleep. He seems to be less hyper and more calm after using the ‘Sleep well chocolate spread’, and he can now sleep peacefully. It’s great that it won’t become addictive or habit forming.

SLEEP WELL SPREAD BENEFITS

It is a healthy Sleep well spread made up of ingredients such as Nuts, Seeds, Ayurvedic herbs like Chamomile and Lemon Balm that helps in inducing calmness thereby providing good quality sleep for longer durations.

Benefits

Improve sleep quality
Helps in regulating sleeping pattern
Reducing hyperactivity
Induces calmness and peace
Improves disrupted sleep patterns

Also check, Improper Sleep cycle in ADHD and ASD kids

WHY IS A GOOD QUALITY SLEEP NECESSARY?

A good night’s sleep is one of the most critical aspects of your child’s overall development and an essential component of a healthy lifestyle. A good night’s sleep can improve your child’s entire day. When your body does not get enough rest or sleep, you may feel grouchy and irritable, but in children, sleep deprivation (insufficient sleep) can lead to a variety of developmental difficulties. Children must receive adequate sleep at night in order to meet developmental milestones, play, learn, and perform well. Not only does the brain need to be well rested for normal tasks, but it also needs to be well rested for optimal brain performance.

Also check, 5 Foods that help your child in sleeping well

BENEFITS OF INGREDIENTS IN SLEEP WELL SPREAD

These are some benefits of ingredients in Sleep well chocolate spread

Nuts

Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. They contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). The level of stress hormone cortisol, which is known to interrupt sleep, can be reduced by including nuts in your diet.

Also check, Benefits of Almonds for child’s growth and development

Pumpkin seeds

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are full of valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, give a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option.

Also check: Sleepwalking in kids: How to manage?

Chamomile:

Chamomile is a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

Also check, 10 Proven benefits of chamomile

Lemon balm:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of Hyperactivity, Attention Deficits, and Impulsivity in Children. As per the study conducted by NIH, The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

Also check, Tips to manage Sleep talking in kids

Antioxidants:

Pure Cocoa powder (unsweetened) contains brain boosting components as it isrich in a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Also check, Gut and sleep: How it is linked?

Products:

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

Read more blogs:

Tips to manage sleep talking in kids

November 4, 2022December 24, 2022 | nirkayani

Does your child mumble in the middle of the night? Did your kid make grinding noises while sleeping? Does your child giggle or cry when asleep? Does he/she talk gibberish while sleeping? Many parents are concerned about helping their children have a sound sleep. According to a study, 50% of children are dealing with sleep talking. Let’s dig deeper into some tips and foods for controlling sleep talking in kids.

Chat on WhatsApp

Feedback from parents on Sleep well chocolate spread

What is sleep talking?

Sleep talking is commonly described as somniloquy, a sleep related issue when kids speak while they are sleeping. Kids are unaware of what they are saying and won’t recall the next morning. Kids may mumble, hum, shout, giggle, cry or talk in complete sentences while they are asleep. Sleep talking is not harmful and most of the time it occurs for transient periods of time. It lasts for 30 seconds or occurs repeatedly during the course of a night.

Also check, Tips to improve concentration

Symptoms of Sleep talking

Sleep talking may happen in both Rapid-Eye movement (REM) sleep and non-REM sleep. Your eyes move quickly while you are in REM sleep, but your brain won’t receive any sensory signals from your eyes. This won’t occur in non-REM sleep. Both the length and the intensity of sleep talking symptoms might vary significantly.The intensity of sleep talking can be classified into 4 phases and 3 levels.

Phase 1 and 2: A sleep talker is capable of carrying on meaningful talks in this phase.

Phase 3 and 4: It is frequently tougher to understand what they are talking about. It may sound unclear and doesn’t make sense.

Levels	Level 1-Mild	Level 2- Moderate	Level 3- Severe
Sleep talking frequency	Happen once in a month	Occur more than once in a week	Happens every night on the daily basis

Also check, Brain development foods for children

Causes of sleep talking

Although anybody can experience sleep talking at some point of life, it seems to affect kids and gents more frequently than women. However the causes for sleep talking is still mysterious, scientists believe that there could be a connection between heredity and sleep talking. Here are a few causes of sleep talking:

Having sleep related issues or sleep disorders
Over exhaustion
Anxiety or depression
Fever or other sickness
Nightmares or vivid dreams

Also check, Remedies and treatment for bedwetting

Tips to manage sleep talking in kids

Parents can take some easy steps to control sleep talking in kids. Here are some tips:

1.Bedtime routine

A decent sleep can make a positive impact on your child’s entire day. Kids need to get enough night sleep so they can achieve their necessary growth milestones, play, learn and perform well. Following a proper bedtime routine can help to control the sleep talking in kids.

2.Don’t try to wake your child

Awaking them is safe but it can make it more difficult for them to fall asleep again. Instead of waking your kids from sleep, allow them to settle down and fall asleep on their own.

3.Avoid sugary or caffeinated drinks

Don’t give coffee or soda to your kid before bedtime. These may raise energy levels and interfere with the child ‘s potential to get a good night’s sleep. Still, giving a warm cup of milk can help your kids to relax and calm before bedtime.

4. Comfy bed setting

A cosy bed encourages peaceful sleep in kids. Choose high-quality soft pillows and bedding as well as adequate ventilation in the room to make your kid feel comfy in bed

5. Support your kid

Small events that occur in a kid’s life can upset them. Talk to your kids about those issues and then stand by them. It can reduce their anxiety, which can also help them to sleep better.

6. Exercise

Engage your kid in physical activities like cycling, swimming, or playing any sport. This might enhance their night’s sleep.

7. Limit screen time

The bright lights emitted by electronic devices can prolong the release of sleep hormone (melatonin) and cause sleep deprivation in kids. Avoid playing video games or watching scary movies on television before bed.

8.Don’t underestimate kid’s night time fears

Avoid telling scary bedtime stories to your kids. Use dim lights and mild music. Give them toys like stuffed animals and monster sprays for making them feel safe.

Also check, Foods to manage hyperactivity in kids

FOODS THAT CAN REGULATE SLEEP CYCLE

Foods that help to improve the sleep cycle are:

1.PUMPKIN SEEDS

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, give a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. Also, for younger kids, powdered pumpkin seeds can be an option.

Also check, Other benefits if pumpkin seeds

2.NUTS

Also check, What nuts are easy protein sources?

3.CHAMOMILE:

Chamomile is considered to be a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

Also check, Health benefits of chamomile

4.LEMON BALM:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of hyperactivity,Attention Deficits, and Impulsivity in Children. As per the study conducted by NIH, the fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

Also check, Remedies for head ache in kids

5.ANTIOXIDANTS:

Pure Cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Also check, Benefits of dark chocolate

Product

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth