Caffeine: Mixed Responses
Caffeine is a diuretic, so you may be making several bathroom trips during the night if you’ve consumed caffeine close to bedtime. Caffeine is also a stimulant. One reader noted that a little caffeine helped ease the restlessness she feels at nighttime, stimulating her just enough to go to sleep. Most readers, however, find it helpful to avoid caffeine at least 4 hours before bedtime.
“Sleep (or lack thereof) has always been an issue, getting to sleep in the first place, staying asleep, etc. Over the last 6 months or so, I’ve made two simple lifestyle changes that have virtually eliminated insomnia. I gave up caffeine (tea and Coke were my weaknesses!) and made a commitment to bless my body with at least 45 minutes of exercise every day. When I do slip up and drink caffeine, it totally wrecks my sleep. Had a glass of Coke at a friend's house recently -- I was up all night! Not cool.”
Exercise
Lots of readers find that exercise not only promotes good health, and overall good feelings, it also promotes good sleep. Vigorous exercise right before bed isn’t recommended, but exercise during the day will make it easier to get to sleep and stay asleep at night. Be sure to include lots of physical outdoor play for your ADD/ADHD children.
Shelve Problems That Need Solving for Later
This is a big issue for many readers. Once your head hits the pillow, problems of the day start racing through your mind making sleep impossible. Here is a tip from one reader:
“I still have days I have a full mind and I have not solved some problem or I am wrapped around the axle because something made me mad and I find myself in that negative cycle of crud! I am learning to analyze these things and realize that maybe I cannot solve them right away and I am learning to put them on a shelf for a later time...I am also learning this thing of visualizing a filter at my office door to leave work issues at work and not dwell and obsess about them at night!”
If thoughts continue to get in the way at night, try keeping a pen and pad of paper by your bedside. Jot down your thoughts and commit to returning to them at a more appropriate time during the day.
Think Positive Thoughts
Though it may take some time to readjust your thinking, try to think “happy thoughts” at bedtime. Set aside those worries and any negative thoughts and get into the habit of positive thinking at bedtime. One parent helps her child think of his favorite place -- the beach in Florida. To help visualize and reinforce these positive thoughts, she even bought her son a special clock that plays ocean wave sounds. These soothing and happy sounds have helped promote happy thoughts and good feelings around bedtime and sleep has been easier for her son.
Don’t Start New Projects at Bedtime
This goes along with maintaining a bedtime routine and a set bed time. As you approach the evening, it is not the time to begin a project you know will result in hyperfocusing and losing track of time. One reader shares:
“Another thing, or skill, I am trying to perfect, is not to start any projects or engaging things within the time I should be winding down for bed, like don't get into a distracting or hyper-focus type of thing. I used to get on the computer or into a video game or start an intense drawing to close to a reasonable bedtime and look up at the clock and realize I had just blown 3 or 4 hours of sleep time! Yikes!”
A wonderful suggestion this reader shares to help avoid a hyperfocus situation -- set a timer to prompt yourself to stop for the night.
Meditation
Several readers shared that meditation and deep breathing exercises have helped ease their mind and body into better sleep.
Check Your Iron Levels
“My 12 year old son with ADHD was found to be iron deficient. He has been on replacement therapy, and it really has seemed to help the sleep problem. I did not realize prior to this that being iron deficient would inhibit sleep!”
Some people with iron deficiency anemia do experience restless leg syndrome (RLS) which can cause difficulty falling and staying asleep.
Adjust Medication Times
Several readers found that a simple addition or adjustment in their medication dosage and time helps make sleep a little easier.
Give Up Those Cigarettes
We all know smoking can be harmful to your lungs, but nicotine may also make it more difficult to fall asleep and can result in disrupted sleep during the night.
Avoid Sugary Foods and Drinks Late in the Day
That extra initial energy boost from sugars can make it more difficult to fall asleep. Limit or avoid sugary foods and drinks later in the day.
A Transitional Object
A soft, plush blanket or special, safe toy can help babies and toddlers transition to bedtime. Many parents shared that a simple transitional object continues to be helpful for their older children, as well.
Sleep Environment
A good pillow always helps! Make sure your sleep environment is comfortable and conducive to sleep – pillows and mattress are comfortable, lights are dim, temperature is cool (not cold or too warm), etc.
Be Patient with Changes
Sleep issues make take some time to resolve, so be patient. Stick with your routine and slowly but surely you will begin to experience the benefits of a good night’s sleep.
Talk with Your Doctor If Sleep Problems Continue
Sleep disorders, such as sleep apnea, restless legs syndrome, narcolepsy, or other medical issues may be causing the sleep problems. If you continue to have concerns about sleep, consult with your doctor.
Source:
Daniel J. Buysse, MD. CAN'T SLEEP? LEARN ABOUT INSOMNIA. National Sleep Foundation. 2007.
National Sleep Foundation. MELATONIN: THE BASIC FACTS. 2007.
National Sleep Foundation. TIPS THAT MAY HELP SLEEP. 2007.
Restless Legs Syndrome Foundation. Restless Leg Syndrome Fact Sheet. Rochester, MN. 2007.
