35: Sleep Techniques for the Whole Family with Kim West

On this week's edition of Soaring Child, we're joined by Kim West, the best-selling author of The Sleep Lady's Goodnight Sleep Tight. She's been training gentle sleep coaches internationally since 2010 and has been featured on Dr. Phil and Good Morning America as a leading child's sleep expert. So many kids with ADHD struggle with sleep, which in turn affects the parents' sleep as well. In fact, more than 50% of non-neurotypical kids have behavioral sleep problems.  When our bodies go to sleep, they work on our immune system and with kids, the body often produces growth hormones during sleep. The body is also working on memory, retention, storage and organization during sleep, as well as short-term learning. So when a child is sleep-deprived, it makes it harder for them to learn, to remember, and to pay attention, basically exacerbating ADHD symptoms. Many other conditions also affect sleep like asthma (and asthma meds), obstructive sleep apnea, gut issues, reflux, restless leg syndrome, and eczema. Kim's gentle sleep method has the parent stay in the room with the child while they learn, but then does less and less as the child learns to put themselves to sleep. It's important to follow through with consistency. She also recommends getting at least 8 hours of sleep, while going to bed and waking up at the same time. She also suggests having a routine before sleep to trigger melatonin in the body. These tips work for kids as well as adults.     Key Takeaways: [4:45] The mechanics of falling asleep [8:45] Why kids with ADHD are affected more from sleep deprivation [14:16] Kim's Gentle Sleep Method [16:48] Most common underlying conditions that may be contributing to sleep issues [19:02] Most common signs of sleep apnea [26:30] Guide of how many hours of sleep a child needs at different ages [28:20] Good sleep hygiene tips [37:28] Kim West's upcoming books [39:56] How naps affect sleep     How To Connect With Kim: http://www.facebook.com/TheSleepLady https://instagram.com/thesleeplady/ https://www.youtube.com/c/TheSleepLady1/ http://www.pinterest.com/thesleeplady/       Memorable Quotes: "We are dealing with children that have problems with attention. They have an attention deficit. So when you have a kid that's not sleeping well, it affects it even more." "That growth, that repair of the brain and the body is so important and is happening while we're sleeping." "I developed a method where you stay with them while they learn. You do less and less and move away as they incorporate the skill of putting themselves to sleep." "Probably what's most important is that we follow through with consistency." "Having a routine actually helps tell the brain to start secreting melatonin, the drowsy making hormone that helps you start getting ready for sleep."     Dana Kay Resources:  Website - https://adhdthriveinstitute.com/ Facebook - https://www.facebook.com/adhdthriveinstitute  Instagram - https://www.instagram.com/adhdthriveinstitute/  YouTube - https://www.youtube.com/c/ADHDThriveInstitute  LinkedIn - https://www.linkedin.com/company/74302454/  Pinterest - https://www.pinterest.com/adhdthriveinstitute/ Tiktok - https://www.tiktok.com/@adhd_thriveinstitute    International Best Selling Book, Thriving with ADHD - https://adhdthriveinstitute.com/book/    Free Reduce ADHD Symptoms Naturally Masterclass – https://bit.ly/3GAbFQl     ADHD Parenting Course – https://info.adhdthriveinstitute.com/parentingadhd   ADHD Thrive Method 4 Kids Program - https://adhdthriveinstitute.com/packages/