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Calming/relaxing bedtime activities

ukasddad

5yo boy, ASD (PDA) and probable ADHD. We have issues transitioning from screen time to asleep (unsurprisingly). The PDA means that reducing the screen time is extremely challenging/counterproductive, and that a strict bedtime routine is also a bad idea.

Bedtimes/bedtime activities vary massively, often in long phases. We had a long period of bedtime stories, which worked well, but is rejected these days.

We had a long phase of him moving bedding around the room or even the house, and falling asleep in different places every night - but now fairly reliably falls asleep in bed.

We had a long phase of stickers - just moving them from the backing sheets to blank paper, and then filing the paper. Now no interest.

We have a Yoto for stories and quiet music, but limited success.

Can anyone think of anything new worth trying around that time that could improve things?

Parents

  • My advice from the thread  said

    Welcome

    I've got a bedtime routine that helps me calm down and relax before sleep (maybe you could do something similar)?

    My routine consists of:

    1. Having a camomile tea at 7.30 
    2. 7.30-8 tidying things away (if I'm in the middle of something making sure it's not spread all over the place)
    3. Turning electronics off and making sure curtains are closed from 8pm 
    4. Lying down to go to sleep so 9.30pm

    The things I can do between 8 and 9.30 are ones that don't require much thinking and don't require screens e.g reading, word searches, diamond painting, colouring in, listening to classic FM

    I know everyone is different and your daughter might have other interests which might help calm her down. I find doing this helps me get a good night's sleep so I'm more able to get up when my alarm goes off (8am)

Reply

  • My advice from the thread  said

    Welcome

    I've got a bedtime routine that helps me calm down and relax before sleep (maybe you could do something similar)?

    My routine consists of:

    1. Having a camomile tea at 7.30 
    2. 7.30-8 tidying things away (if I'm in the middle of something making sure it's not spread all over the place)
    3. Turning electronics off and making sure curtains are closed from 8pm 
    4. Lying down to go to sleep so 9.30pm

    The things I can do between 8 and 9.30 are ones that don't require much thinking and don't require screens e.g reading, word searches, diamond painting, colouring in, listening to classic FM

    I know everyone is different and your daughter might have other interests which might help calm her down. I find doing this helps me get a good night's sleep so I'm more able to get up when my alarm goes off (8am)

Children
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