Neurodiverse and ADHD bedtime routines
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ADHD and bedtime â how a routine can help
Weâre always on the hunt for tips and tricks on how to sleep. The best bedtime routines for adults almost always include the same things: turning down the lights, sitting down with a mug of herbal tea and putting a cap on late-night scrolling. We all know whatâs good for us â even if we donât always stick to it. But for those of us whoâve given it a go, we know that having a bedtime routine can work wonders. If you or your child has a neurodiverse condition, youâll know that bedtime can be a bit of a struggle. Thatâs why itâs more important than ever to have a bedtime routine in place to really support a good nightâs sleep. So, what can you do to make drifting into a peaceful slumber that little bit easier? We asked sleep and clinical psychologist Andrew Mair to help shed some light on sleep disturbances and about ways to create a calm atmosphere before settling into bed.Bedtime routines are really important
Giving yourself plenty of time to wind down is going to be key to getting some good sleep. âSleep disturbances are much more prevalent in people â including children â with neurodiverse conditions,â explains Andrew. âThings like autism spectrum disorder and ADHD. âWith ADHD especially, we know that thereâs an underlying neurological vulnerability that makes it even harder to fall asleep. âSo thatâs why itâs even more important to have positive associations with those cues â the stimulus of the bed and the bedroom. If going to bed becomes something thatâs associated with a negative experience, it becomes a perpetuation. âSo looking at those patterns and having those routines that promote calmness and quietness are going to be vital.â We know you probably know most of this stuff already, but weâve added a couple of extra tips to give you the best chance of getting a good nightâs rest.Bedtime routine for ADHD adults
đ Take a warm shower or bath. đ Soothe yourself with a warm drink. đ Turn down the lights. đ Get some cosy sheets and pillows for extra comfort. đ Avoid stimulants like alcohol and caffeine before bed. đ Allow plenty of wind-down time. đ Set yourself realistic expectations. It could take longer to get to sleep, and thatâs okay. If youâre a parent with a child whoâs neurodiverse and doesnât like going to sleep, Andrew has some words of advice. âIf youâre anticipating that itâs going to be difficult, it probably will be. Being able to stay calm while you're putting those bedtime routine strategies in place is really important. âRealistically, their bedtime routine is likely to take longer and perhaps be a bit more volatile. Being okay with that and trying to not feel too anxious about it will help.â
Whatever routine you choose for winding down to bed, youâll also need a super comfy mattress and great bedding, which is where we come in