A.D.H.D Sleep Solutions For Children

1. Make sure bedroom is cool, dark and quiet

2. Exercise during the day

3. Avoid big meals before bedtime

4. Have a healthy bedtime routine

5. Same time for bed time each night

6. Listening to slow relaxing music or nature

7.White noise machine

8. Warm epsom salt bath

9. Don't drink soda or caffeine in the afternoon or before bed

10. Be consistent and don't give up! 

11. No TV or screen time after dinner

12. As much sunlight during the day as possible

13. Dimmed lights after dinner and try a sleep mask at bedtime

14. Calming activities after dinner

15. Diffuse essential oils

16. Set a wake up time

17. One stuffie or favorite toy before bed, too many is too over stimulating

18. Soft bed sheets

19. Comfortable pajamas

20. Room darkening shades

21. A lot of reassurance they are safe and you are close by

22. Don't dismiss bed time fears, always address them

23. Your kiddos focus should be relaxing not going to sleep

24. Avoid all stimulating activities at least 6 hours before bed time

25. Always prepare your kiddo it's soon bed time, have a countdown

26. Use visual schedules

27. Bed time routines should be 20-30 minutes

28. Avoid singing or rocking your child to sleep, because if she wakes in the middle of the night she may need you to sing or rock her back to sleep (they need to learn to self sooth)

30. When your child yells out for you always wait a few moments before answering and try to engage as less as possible

31. Every time your child comes out of the bedroom, gently put them back into bed and remind them it is bedtime

32. Tools to overcome fears (flashlight, spray bottle of "monster spray" or a stuffie to "protect" them)

33. Reward system sticker chart and praise all good bedtime behaviors

34. Explain to your kiddo why a good sleep pattern is healthy and important

35. Egg timers to help your kiddo visually see time, it also helps with routine

36. Weighted blanket

37. Turn on a fan

38. Brushing and deep pressure massage before bedtime

39. Tick Tock Turtle

40. Wrap your kiddo in a burrito

41. Avoid day time naps for older kiddos

42. Food that contains natural melatonin before bedtime 

How Many Hours of Sleep Do Kids Need?

All children are different and require a different amount of sleep but these are general guidelines from the National Sleep Foundation

1 to 2 months old: 10 1/2 to 18 hours per day

3 to 11 months old: 9 to 12 hours per day 

1 to 3 years old: 12 to 14 hours per day

3 to 5 years old: 11 to 13 hours per day

5 to 12 years old: 10 to 11 hours per day

12 to 18 years old: at least 8 1/2 hours per day

It is very common for children and adults who have Attention Deficit Hyperactivity Disorder to have sleeping difficulties. 

If you have tried all of these ideas with your child and they are still having difficulties sleeping then I would suggest making a doctors appointment for a referral to have a sleep study done to receive the answers  as to why they are not sleeping properly because sleeping difficulties can be caused by so many different conditions.

Therapy Tools & Toys to Assist with Sleeping Difficulties

Nighty Night KidSafe Essential Oil 10 ml
Does your child have occasional trouble calming down at night before bedtime? Nighty night helps create a more relaxed and calming atmosphere so that your child can relax before bedtime and promote a good night’s rest.
Differing from Sweet Dreams, Nighty Night is used for an overall relaxation and not just soothing the mind.
Apply topically to your child’s chest or back of their neck about 30 minutes before bedtime.
Specifically formulated for children ages 2-10. Contains the 100% pure, undiluted KidSafe essential oils of Lavender, Marjoram Sweet, Mandarin, Cedarwood Atlas, Patchouli, Clary Sage, Chamomile Roman, and Blue Tansy at a 2% dilution in FractionatedCoconut Carrier Oil.

Star Essence Relax Sensory Stars SENSORY TOOL + SELF REGULATION
The Relax Sensory Star is a plush and fun equivalent to a stress ball or a fidget. This sensory tool with the Relax blend of essential oils is a wonderful method of self-regulation to help with:
Creating Calmness
Situational Anxiety
Boost Creativity
Overcome Challenges
Relax Sensory Stars are intended to promote movement and tactile input that is critical for some student’s learning. We do not recommend to choose this sensory tool for a child who is showing signs of significant distress. Instead use the sensory stars proactively to promote well-being and comfort.

Star Essence Relax Sensory Star with Aromatherapy Refresher Mist
Sensory Compression Blanket | Lycra Bed Sheet for Kids & Adults
Children and adults with conditions stated on the right often experience sensory overload. This may lead to meltdowns, irregular sleeping and poor attention. The compression sheet works in a way that's similar to a occupational therapy (OT) technique that is called touch pressure therapy (DTP). This input provides an overall calming effect by increasing endorphin and serotonin production.
Helps to calm and relax!
By helping to calm these persons, deep touch pressure improves their ability to cope with stress and anxieties, giving them more control over their lives, hence allowing for a better quality of life.

Harkla Sensory Compression Sheet for Kids (Twin) - Compression Sheets Help with Autism, ADHD, Sensory Processing Disorder - Stay Cool & Comfortable with Sensory Input. Bedtime improved! Picture your child snuggled under a compression sheet relaxed and prepared for deep, restful sleep.
A weighted blanket alternative, the snuggle sheet is comforting through deep touch pressure which regulates your child's nervous system (just like a hug!). Harkla's compression blankets for kids offers great sensory input helping your child feel safe and relaxed. We designed the sensory compression blanket for kids as a simple-to-add bed sleeve that wraps around the mattress. The kids sheet fits snugly around two-thirds of the mattress leaving plenty of room for both the head and feet to stick.