ADHD and sleep: recent advances and future directions. Sleep disorders in patients with ADHD: impact and management challenges. A simple transitional object can continue to be helpful for older children. A soft, plush blanket or special, safe toy can help toddlers transition to bedtime. White noise is a gentle, steady, monotonous, peaceful sound like a fan humming or background sounds that are calming and not stimulating. Jot down your thoughts and worries and promise yourself you will address them in the morning. One way to stop this is to keep a pen and pad of paper by your bedside. Once your head hits the pillow, problems of the day can start racing through your mind, making sleep impossible. A magazine might be a safer choice as the articles are much shorter, no matter how interesting. However, a gripping book may backfire and keep you turning the pages for hours. Many people read a book or magazine to prepare for sleep. Prepare your sleep environment. Make sure your sleep environment is conducive to sleep-pillows and mattresses are comfortable, lights are dim, the temperature is cool (between 60 and 67 degrees Fahrenheit), and it is quiet.Try listening in the dark with your eyes closed. Listen to an audiobook. A nice story can help children and adults wind down.Aromatherapy: Some people find that using aromatherapy oil in a bath, compress, or diffuser helps them sleep, particularly scents like lavender, jasmine, and chamomile.Happy thoughts and good feelings can make it easier to drift off to sleep. Think of a favorite place, such as the beach. Get into the habit of positive thinking before bed. Though it may take some time to readjust your thinking, try to think “happy thoughts” at bedtime. Having a bath or shower is relaxing and will help you to fall asleep. Taking a warm shower or bath: Sometimes, simple things can be very effective.Try quiet, focused crafts or play (for children) reading listening to relaxing music or soothing outdoor sounds, like running water or crickets relaxation and deep breathing exercises visualization and meditation. Having dedicated quiet time: Spending some quiet time before bed helps the brain wind down and prepare for sleep.Eating a light, nutritious snack: Too much food before bedtime can make sleep more difficult, but many people find that a light snack is helpful.Be sure to choose a tea that doesn't have caffeine. Drinking a warm cup of tea: Many people find that a cup of warm chamomile or “sweet dreams” tea helps promote a good night’s sleep.
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