Our Sleep Practitioner Pattie Everitt has helped another family with their sleep issues.
Nine year-old Ella, who has ADHD, was struggling to get to sleep. Her mum climbed in with her between 7:30 and 8:30 each night but Ella wasn’t falling asleep until about 11pm.
After thoroughly understanding the family’s situation Pattie was able to give the following advice:
- Avoid exposure to a lot of light up for the two hours before bedtime. This includes using computers, tablets, T.V., phones etc as they emit a lot of blue light (which stops the sleep hormone melatonin from being released).
- Try moving her bath time nearer to bedtime/ sleep time so that it is part of her bedtime routine. Introduce massage if she is ok with this as this can release feel good hormone which might aid sleep.
- The more relaxed she is the better, so keep bedtime a positive time and avoid confrontation.
- Try a later bedtime (or 11pm) with the routine in place, and then make this earlier by fifteen minutes each day until you get to a more suitable time.
The family tried out these tips which have had a positive effect and Ella is now settling at around 9:30pm.
Ella’s mum said: “Pattie really helped our family with ideas for Ella’s sleep. Some things that she suggested really surprised me but I followed some tactics and they are working. It’s really helped us to have support. Thank you.”