Sleep

Sufficient and satisfactory sleep is a prerequisite for optimal functioning and development in life. Sleep problems are associated with impaired learning ability, behavioural difficulties and social interaction problems. It is wise to create good bedtime routines.

Films and computer games that are too exciting and engaging late in the evening affect brain function and may result in difficulties falling asleep. Keep in mind that refreshing drinks can have a similar effect on sleep patterns. Different things make different people calm and sleepy so it is recommended to try out various strategies. Some people must have complete silence around them at bedtime while others can fall asleep with some music. It is good if the room is not too bright as this can reduce sleep hormone production in the brain.

Good bedroom environment

  • A comfortable bed is important. 
  • The right temperature, not too hot. 
  • A dark, quiet and silent room. Some people, however, find it easier to fall asleep with some background sound, for example soft music. In general people with ADHD need some background noise to be able to concentrate well. 
  • As it is not easy to know what suits a particular person various strategies should be tried out. 

 

Create good sleep habits

  • Regular times for going to bed and waking up. 
  • Go to bed when you are sleepy. 
  • Work through problems, concerns and planning before bedtime arrives. 
  • Regular physical activity, fresh air and light during the day.

 

Avoid

  • Having a TV or a computer in the bedroom.
  • Having a mobile in the bedroom - at least switch off the sound of the mobile! Each beep interferes with your sleep so that even if you do not wake up your sleep is not as deep as it should be.
  • Excitement before bedtime.
  • Exercise or other heavy physical activity late in the evening.
  • Caffeinated drinks after 16:00 (e.g. coffee, coke, chocolate).
  • Smoking, alcohol and drugs.
  • Big meals (but also going to bed hungry) and a lot of drinks late in the evening.
  • Too many, or late naps.
  • Lying awake in bed.

 

There are also several tools that you can use to achieve better sleep:

  • Blackout curtains
  • A dawn lamp that can help waking up.
  • A weighted blanket can help people with a restless sleep.

 

Melatonin as a sleeping medicine for children and adolescents

Melatonin is the sleep hormone that is produced in the brain from dusk reaching high levels during sleep. As a sleeping medication Melatonin also has the best documented effect for children and adolescents.

Melatonin is usually taken 15-30 minutes before going to sleep. Melatonin only creates drowsiness making it easier to fall asleep.  It is therefore also important to follow other good advice to achieve a good night’s sleep.

 

 

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