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If your teenager has been diagnosed (or suspected) as Neurodivergent then you are aware of how many aspects of daily life are affected. Alongside the typical challenges of school and daily life, most people affected by ADHD, Autism, SPD, OCD, ODD, Anxiety, etc also have trouble sleeping. According to Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD), three out of four children and four out of five adults with the diagnosis also struggle with some type of sleep disorder. Your neurodivergent teen may find it difficult to get a good night’s sleep. They may be anxious about going to bed, or they may have difficulty shutting off their mind at night. It’s important to get enough sleep, as it helps their body and brain rest and recover from the day. Lack of sleep can lead to problems with concentration, mood, and energy levels. In this blog post, we will explore tips on improving sleep for neurodivergent teens. We will discuss ways to wind down before bed, create a relaxing sleep environment, and more.
Why Is Sleep Important for Neurodivergent Teens?
You may be wondering why sleep is so important for neurodivergent teens. A neurodivergent person needs sufficient rest like any other person. Why? Because their brain works differently, and it takes longer for them to rest and recover.
When they don't get enough sleep, it can lead to problems with focus, concentration, decision-making, and emotional regulation. They may also be more prone to anxiety and depression. So it's crucial that they make sleep a priority in their life.
Regular Sleep Schedule
Determine ahead of time what their nighttime routine will include, including times to bathe, read, and so on. Be sure their rooms before bedtime is peaceful and quiet. Lights are at a minimum so that the body can make enough melatonin, which is the body's natural sleep hormone. When they have a regular sleep schedule, their body and mind will get used to that sleeping schedule. They'll find it easier to fall asleep and stay asleep.
Other things you can consider to try and get your teens to a good night’s sleep:
Avoid caffeine and other stimulants late in the day.
Avoid heavy meals or exercise close to bedtime.
Establish a relaxing bedtime routine.
Create a sleep-friendly environment in your teen’s bedroom.
Limit screen time before bed.
Remember to also ask your teens to go to bed and wake up at the same time each day, even on weekends.
If you can get your teens to follow these reminders, they will likely feel better mentally and physically. They may have more energy, better focus, and an improved mood.
If they still have trouble sleeping then read about this “Teen Sleep eBook” by Nakayla Von Raeder founder of The Slumber Academy and a Certified Pediatric Sleep Consultant & Neurodivergent Sleep Specialist who helps children and teens overcome insomnia and gives advice on getting a good night’s sleep.
Creating a Relaxing Sleep Environment
Creating a relaxing sleep environment is key for neurodivergent teens and the following are suggested:
1. Reduce noise and clutter in your bedroom.
2. Remove electronics i.e. gadgets, mobile phones, iPads, etc.
3. Make your bedroom dark and cool.
4. Use calming colors in your bedroom.
5. Hang calming pictures or images in your bedroom.
6. Keep your bedroom neat and organized.
7. Use calming scents in your bedroom.
8. Winding down with a relaxing activity in your bedroom
9. Do not do homework in the bedroom so that the room is associated with sleep.
What Foods to Eat to Improve Sleep?
There are many different foods that can help improve sleep in neurodivergent teens. Some of the best foods to eat include:
Bananas: Bananas are a great source of magnesium, which can help relax the body and improve sleep.
Oatmeal: Oatmeal is a complex carbohydrate that can help promote sleep by increasing serotonin levels in the brain.
Chamomile tea: Chamomile tea contains apigenin, an antioxidant that has sedative effects and can help improve sleep.
Dark chocolate: Dark chocolate contains cacao, which has been shown to reduce stress hormones and improve sleep quality.
Do Meditation
The idea of sitting for prolonged times may sound impossible for a teen who is neurodivergent but it may actually be easier than one might think. Meditation has been proven to increase attention span as well as impulsivity and social issues for both adults and children with neurodivergence.
Setting aside 20 minutes prior to going to bed to sleep, closing the eyes, and paying attention to breathing will help your teens to relax, and get to sleep faster. Do this regularly to have a better tap into that feeling of calmness.
FAQs About Sleep for Neurodivergent Teens
Q: How do I know if my teenager is getting enough sleep?
A: Most people need around 8 hours of sleep per night. If your teen is feeling tired during the day, and if they fall asleep in class for example, then they’re not getting enough sleep.
Q: How do they wind down before bed?
A: Some things that can help include reading, listening to calming music, or spending time with friends or family. Avoid watching TV or using electronic devices in the hours leading up to bed.
Q: What should I do if my neurodivergent teen can't fall asleep?
A: If your teen can't fall asleep within 30 minutes, let them get up and do something relaxing until they feel sleepy. Don't watch TV or use electronic devices in bed, as these can be stimulating and make it harder to fall asleep.
Your neurodivergent teen's sleep may need more support than you realize, and the TEEN SLEEP EBOOK will definitely ease these challenges in your teen’s sleep.
Remember, sleep is a crucial part of everyday living, and you can make a big difference by considering your teen’s sleep.
Read more about my story here, and contact me to schedule a complimentary 15-minute consultation to discuss how The Slumber Academy can help you with your child's/Teens' sleep.