ADHD and Sleepless Nights? How to Promote Calmer Sleep for Your Children
Every parent knows the struggle: children who delay bedtime or can't get to sleep due to restlessness or anxiety. For children with ADHD, this problem can be a daily challenge. That’s why finding effective tools and strategies is crucial for ensuring a more peaceful night's sleep. We've compiled the latest research findings and practical tips for you!
Why Good Sleep is Essential
A lack of sleep leads to more than just tired children: For children with ADHD, it can even exacerbate the symptoms. Sleep is vital for our bodies to regenerate. During sleep, our brains process the day's experiences and consolidate learning. Long-term sleep disturbances can cause irritability, memory and attention issues, and impact overall health. Therefore, good sleep is key to healthy development and a more enjoyable everyday life. Fortunately, there are aids and routines that can help.
From Healthcare to Our Bedrooms: The Weighted Duvet
In healthcare, weighted duvets have been prescribed to children with ADHD and sleep problems for many years – and for good reason! Studies have shown that the heavy blankets can help children to calm down, improve their sleep quality and promote their emotional balance. This was also the conclusion of a Swedish study published in spring 2023. ‘The result shows that children who use weighted duvets sleep longer and wake up less frequently during the night,’ said Ingrid Larsson, project leader of the study, in an interview with Swedish National Broadcasting Service. ‘Some parents report that their lives have changed as a result.’ The weighted duvet thus offers an accessible and prescription-free aid for affected children and parents.
Our Product Tips
CURA of Sweden offers high-quality weighted duvets in various weights and materials so you can find the perfect fit for your child's needs. As an alternative to sleeping with a weighted duvet, weighted blankets can help children relax on the sofa before bedtime.
Below, we have put together our favourite models and tips for your child's evening routine!
Silje Torsvik Eek, Board Member of ADHD Norge Telemark, on her daughter using a weighted duvet:
‘Her sleep improved and she was more rested. She was able to concentrate much better at school and was more persistent with her homework.’
Important Considerations
We only recommend weighted duvets for children aged three and above, as they must be able to remove the duvet themselves. Here's a general guide for selecting the appropriate weight:
3-4 years: 3-5 kg duvet
5-6 years: 5-7 kg duvet
7-14 years: 7-9 kg duvet
3 More Tips for Healthy Sleep
1. Make Time for Evening Routines
Winding down takes time! Children with ADHD in particular often still have their minds racing as bedtime approaches. So schedule enough time to de-stress. A consistent bedtime routine can help to streamline thoughts and indicate to the body that it is almost time for bed. This could be relaxation exercises, a hot bath or a soothing bedtime story.
2. Create the Optimal Sleep Environment
The ideal bedroom temperature is around 16-18 degrees Celsius. Air out the room before bedtime to allow for sufficient oxygen. Darken the room completely to boost the production of melatonin – commonly called our sleep hormone – which helps us to fall and stay asleep.
3. Screen Time Before Sleep
At least 30 minutes before going to bed, digital devices such as smartphones or tablets should be avoided completely. The light emitted by screens has a negative effect on melatonin production and can interfere with falling asleep, staying asleep, and sleep quality overall.
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