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Gluten Free Recipe:
Red, White & Blue Fruit & Yogurt Dip Platter
Makes 8-10 servings
- 1 cup plain Greek yogurt
- 3 tablespoons honey or pure maple syrup
- 1 small watermelon, cut into small slices or chunks (*could substitute strawberries)
- 1 pint blueberries
- Add the honey or other sweetener to the yogurt and mix well to combine. Place the yogurt dip in a small bowl in the center of a large platter.
- Spread the blueberries in an even layer all around the yogurt dip. Then place the watermelon slices* in a circle around the blueberries.
5 Ways Reading Before Bed Can Help You Sleep
June 26, 2019
|Is your busy ADHD brain causing you to lose sleep? |
You have done everything correct leading up to your bedtime. You have a consistent routine, good sleep hygiene, a dark room, and you even unplugged your electronics. However, when your head hits the pillow your brain is still racing and keeping you from falling asleep. If you have ADHD this is likely to be something you experience. You are not alone.
One way you can relax the mind and get more sleep is by reading. Reading can be a great workout for your brain. It may even help you quiet that mental chatter.
Here are 5 reasons why reading will help you fall asleep faster:
- Reduces stress levels
Research from the University of Sussex found that reading before bedtime can reduce stress levels by 68%. Reading was found to be the best method for falling asleep faster versus listening to music, exercise, or drinking a hot beverage.
- Helps you avoid screen time
Bright lights from your TV, smartphone, or tablet can prevent the production of the hormone Melatonin which regulates our sleep-wake cycles. Select a printed book for better sleep instead of reading on a bright screen.
- Encourages a bedtime routine
Sleep experts advise that a good, consistent bedtime routine informs the brain when it is time to sleep. If you start reading before bedtime, make certain to stay consistent, even if you only read for 10 minutes.
- Quiets the racing mind
Rather than thinking about your stressful day, you are more likely to process the story you just read before bed. You might want to avoid thrillers. Read pleasant or educational literature.
- Promotes muscle relaxation
Your body is in constant movement throughout the day. Depending on your daily activities and profession, this can sometimes create muscle tension. Get comfortable in your reading space and let your body relax and recuperate, This can help you get quality sleep.
Reading might not be an instant sleep aid for everyone but it is worth a try! You may need to try different kinds of literature before finding what works best for you. Reading is a low-cost activity and you can even borrow books from your local library for free!
Upcoming Session Dates for
The Sensory Learning Program:
Monday, July 8
Friday, July 19
Monday, July 29
Friday, August 9
Monday, August 19
Friday, August 30
Why Your Teen Should Be Getting More Sleep
April 19, 2019
|Teenagers have a lot working against them when it comes to getting enough sleep. They often have after-school activities, heavy loads of homework, and addiction to catching up on social media before bedtime. Teens with ADHD are also struggling with executive function. This can make it difficult to get homework done and manage time.|
A new study, conducted by the American Physiological Society, reported that the teens who got less sleep in their study showed significant deficits in executive function. The volunteers in this trial were asked to restrict their sleep to 6 ½ hours per night for a full week. They then extended their sleep up to 9 ½ hours per night for a week. The subjects were tested after each week to determine how the shift in their sleep schedule affected their executive function. This is the first study to display how sleep affects executive function in teens with ADHD.
The research shows that more sleep can help ADHD teens focus, plan, and control their emotions. It also showed that less sleep can make their ADHD symptoms worse.
Here are some tips to help your teen get the sleep they need:
Stay involved, take notice, and communicate with your teen as often as possible. They might not always appreciate your help, but their health will be better for it. Set a good example and follow the same rules so they do not feel alone in the process.
- Be consistent with a scheduled bedtime. Parents need to stay involved with their teens and set limitations with few exceptions.
- All screens off an hour before bedtime. Make certain homework gets done before this time and avoid social media. Avoiding social media before bedtime may reduce anxiety.
- Simplify your schedule. Don’t let your teen overbook their schedule. Explain how sleep is just as important as extracurricular activities. Click here to review the health benefits of getting enough sleep.
- Stay organized and streamline your evening and morning routines. Everything should have a place, so you’re not scrambling to get things together in the morning. This applies to clothes, school books, technology, food, etc.
- Ask your teen what you can do to help them get more sleep. Take note of their habits and offer your help where you can.
- Consult your teen’s doctor if medications are affecting their sleep, or if you are worried about sleep disorders.
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Did Cookie Monster have ADHD?
Poor diet & ADHD. Is there a link?
PlayAttention.com May 14, 2019
Is it possible that a poor diet can cause ADHD? The short answer seems to be, no. However, recent results from a study featured at MedicalXpress.com showed that children with ADHD are more likely to have a poor diet.
The article states, “Researchers found that more ADHD symptoms at age 6 years were associated with a lower diet quality score at age 8 years. However, diet quality at age 8 years was not associated with ADHD symptoms at age 10 years”. The study reviewed the correlation between ADHD symptoms and dietary patterns in 3,360 school-aged children.
"If our results are replicated, health care professionals working with children with ADHD should be aware of the potential risk for these children to develop unhealthy diets," the authors write.
If your ADHD child does not gravitate towards healthy foods, you may be able to supplement their nutritional needs with a multi-vitamin and supplements. First, check with your pediatrician to determine whether there are vitamin and mineral deficiencies so you can make an informed decision about which supplements are truly necessary. A report by the CDC shows that nutrient deficiencies are actually pretty rare among people living in the US. You can review an informative guide about which vitamins and minerals are most helpful for managing ADHD symptoms at ADDitudemag.com.
A healthy and balanced diet plays a role in cognitive development, but it is also important to build skills and retrain the brain with the right learning tools. Contact us for more information!
SIRRI offers these services
for both children & adults:
- Neurofeedback & Biofeedback
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- Attention, Concentration & Focus Training
- Auditory & Visual Processing
- Reading Development: fluency & comprehension
- Balance, Coordination & Motor Planning Development
- Stress & Anxiety Management
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