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Niwrowahaniaeth Cymru | Neurodivergence Wales | National Neurodivergence Team

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Parents & Carers Virtual Advice Sessions - Melissa Hutchings, ASD Family Help - Niwrowahaniaeth Cymru | Neurodivergence Wales | National Neurodivergence Team

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Melissa Hutchings, ASD Family Help – Anxiety Management Downloads Presentation Slides Download PDF Download Powerpoint Transcript of Session Download PDF

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Weekly Class Attendance Winners:

29th June - 3rd July

1st: 2R and 3R

22nd - 26th June

1st: 1R & 5R

8th - 11th June

1st: Reception Butterflies and 3G

1st - 5th June

1st: Reception Ladybirds

4th - 8th May

1st: Reception Ladybirds & 6G

27th April - 1st May

2R & 6R

20th - 24th April

1R & 3R

2nd - 6th February:

1st: 2G, 3R & 6R

9th - 13th February

1st: 2G and 6R

23rd - 27th February

1st: 2R and 5R

2nd - 6th March

1st: 2R and 5G

9th - 13th March

1st: 1G and 6R

16th - 19th March

1st: 1G and 3R

23rd - 27th March

1st: 1R and 3R

13th - 17th April

1st: 1R and 5G

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To apply for a school place. If you are in nursery and would like to apply for a place in our Reception class ready for September 2026, please click on the link. The online admissions open from 10/11/2025 and close on 12/01/2026. The date you will receive your offer of a place is 16/04/2026.

If your child is in Year 6 and you are applying for a high school place for 2026, the online admissions opened on 22/09/2025 and will close on 17/11/2025. The date you will receive your offer of a place is 02/03/2026.

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Follow the Eatwell Guide for balanced meals. School lunches are free for eligible families under Universal Infant Free School Meals. Involve kids in cooking to encourage good habits.

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up just over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're low in fat and they're a good source of fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions (2 x 140g) of fish every week, 1 of which should be oily, such as salmon, sardines or mackerel.

Find out about fish and meat.

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten in small amounts.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods and drinks we consume into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the main Eatwell Guide as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). We all need different amounts of energy (or calories) from food to be a healthy weight. How much you need depends on lots of things, including how active you are.

Find out how food labels can help you choose between foods and pick those lower in fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download GOV.UK's The Eatwell Guide.

Healthy eating support

Food and diet advice on the NHS website includes:

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Read about the interactive Eatwell Guide, which shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

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Live Fear Free Helpline & Support

Live Fear Free Helpline - 0808 80 10 800 and 07860 077333

We are always here for you...

24 hours a day... every day... whenever you need us

Providing confidential support and information on domestic abuse, sexual violence and violence against women in Wales.

0808 80 10 800 - calls to the helpline will not show up on landline phone bills.

www.livefearfree.gov.uk

info@livefearfreehelpline.wales

@WelshWomensAid

If you have experienced domestic abuse or sexual violence, or you know or suspect someone who is, we are ALWAYS here for you.

All victims of abuse have the right to be safe.  Callers to the helpline are guaranteed a friendly welcome and can discuss their concerns confidentially.

We provide information on the following services in your area, designed to support, protect and help make you safe.

Emergency Accommodation

Counselling

Welfare and Benefit Rights

Housing Issues

Legal Issues

Child Welfare

Perpetrator Programme

Sexual Assault Referral Centres (SARCs)

We have access to Language Line (a 24 hour interpretation service)

Text phone users can contact us via Type Talk on 1800108088010800

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Since April 2019 a new programme of services has been available to Families, Parents, Children and Young People in Cardiff called: Cardiff Family Advice and Support.

Cardiff Family Advice and Support bring together a range of existing and new information, advice and assistance services for children, young people and their families in Cardiff through one contact number.

You can contact Cardiff Family Advice and Support here:

Call us: 03000 133 133

Email us: ContactFAS@Cardiff.gov.uk

Twitter – @CardiffFAAS (English) @CACIDCaerdydd (Cymraeg)

Facebook - Cardiff Family Advice and Support - Cyngor a Cymorth i Deuluoedd Caerdydd

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DEWIS Cymru Website - Support for Families

Dewis Cymru is a website that has been developed to help people with their well being. With information from over 6,000 local and national services, it’s a one stop shop for anyone who wants information or advice, not only for their own well being but also for their family and friends.

Well being is not just about your health, it’s also about where you live, how safe and secure you feel, getting out and about, and keeping in touch with family and friends. No two people are the same and well being means different things to different people. With this in mind Dewis Cymru is here to help people find out more about what matters to them.

The website has lots of information about being well, being safe, being at home, and being social. It’s also got information about managing your money, and information if you look after someone else. It has general information to help you think about what matters, or it could be something more specific - about the sorts of extra support that might help you live in your own home for as long as possible for example.

Dewis Cymru can be used to help you think about the well being of a person you care for. There is also information to help you with your own well being, because although looking after someone can be very rewarding, it can also be demanding and exhausting. As a carer you have certain rights, which Dewis Cymru can explain in more detail.

To see what Dewis Cymru has to offer click here to find out more

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A Health and Well-being Wales Partner

Find local and national organisations and services that can help you...

Find help, services and information near you. Use the options below to refine your search.

Focussed or broad

Focussed or broad search

Services provided mainly or wholly for...

What matters to you?

You can BROWSE Dewis Cymru by selecting what matters to you on the following pages. Start here by selecting 'Children and young people' or 'Adults'.

Children and young people

Adults

Find more well-being information at www.dewis.wales

We will take reasonable steps to ensure the information within the website is as accurate as possible. We cannot be held responsible for the accuracy of this information. The contributors themselves maintain their own information and they welcome feedback about the accuracy of the information they provide. Those accessing it are advised to take reasonable steps to consider its content before acting upon it. This could include seeking professional or specialist advice before taking, or refraining from, any action on the basis of the information within our website.

Please note that the results found when searching in English or Welsh on the English and Welsh sides of the website ( www.dewis.wales or www.dewis.cymru) will sometimes differ. Providers can (subject to rules around language standards that apply to some provision) choose to enter their information in English only, in Welsh only, or bilingually. Whilst we try to use the technology within the site to limit the impact of their choice, both terminology and the structure of the languages mean that differences in the results produced is sometimes inevitable.

We assume no responsibility for the content of websites linked on our site. Such links are provided for your information only and should not be interpreted as endorsement by us of those linked websites. We have no control over the contents of those sites or resources. We reserve the right to reject or remove links to any website if we find the site content inappropriate.

For more information please refer to the full terms and conditions.

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Find local and national organisations and services that can help you...

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A Health and Well-being Wales Partner Find local and national organisations and services that can help you... Find help, services and information near you. Use the options below to refine your search. Focussed or broad Focussed or broad search Services provided mainly or wholly for... What matters to you?

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Most working parents of 3 or 4 year old children could be getting Welsh Government help with childcare costs.

Under the Childcare Offer for Wales, you could claim 30 hours of early education and childcare in Wales a week, for up to 48 weeks of the year. It aims to make life a bit easier for parents by offering help with childcare costs.

The Offer has already helped parents from all over Wales to return to work, increase their hours or work more flexibly. Others are taking training opportunities to develop their skills, change their job or even start their own business.

The aim is to give working parents a bit of extra money every month, to spend on the things that are important to their family.  Whatever the Offer means for you and your family, don’t miss out on your share of government help with childcare.

Applications for the Childcare Offer For Wales are open right now across Wales.

What’s included in the Offer?

The Welsh Government’s Childcare Offer for Wales means that most working parents of 3 to 4 year olds can now claim funds towards the cost of childcare.

This means 30 hours of early education and childcare in Wales for eligible parents.

The 30 hours is made up of a minimum of 12.5 hours of early education a week and a maximum of 17.5 hours a week of childcare. The exact amount of childcare you get depends on how much early education your local authority offers – your local Family Information Service can let you know what the Offer means for you in your area.

It’s available for 48 weeks of the year, (available in school for 39) meaning that the Offer can help you with childcare cover for some of the school holidays.

What would you do with a bit of extra money every month?

Whether it helps towards paying for the essentials, or gives you the chance to go on family day out, we want to help working parents to have a bit of extra money to pay for the things that are important to their family.

What does it mean for me as a parent?

If you have a 3 or 4 year old, you are entitled to receive Welsh Government help with childcare costs – a combined total of 30 hours of childcare and early education per week for up to 48 weeks of the year. How the hours are split depends on the provision by your Local Authority.

What is early education?

All children are entitled to early education (Foundation Phase Nursery) from the term after their third birthday. All local authorities provide a minimum of 12.5 hours per week early education, either in the local school or in a setting like a playgroup, or a day nursery.

During term time, this early education will be part of the Offer’s 30 hours. During the school holidays, when there is no early education, the Offer will provide 30 hours a week of childcare for eligible parents, for up to nine weeks.

Will I have to pay for anything?

The Offer funds a maximum of 30 hours of early education and childcare in Wales per week for up to 48 weeks of the year. The funding from the Welsh Government is for the education and care the professionals within the setting provide.

Do I have to use all 30 hours per week?

No. You can choose how much of the 30 hours you use for up to 48 weeks of the year. However, if you do not use all of your 30 hours in one week, you cannot use them in another week. You cannot swap education hours for childcare hours, or childcare hours for education hours. You can pay for additional hours of childcare yourself based on a private contract between you and your childcare provider.

Claim your share now

Applications for the Childcare Offer for Wales are open right now across Wales. Don’t miss out with help with childcare costs.

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Keep numbers handy: NSPCC (0808 800 5000) for child protection, and your local social services. In emergencies, dial 999.

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Tips, advice, guides and resources to help keep your child safe online

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Tips, advice, guides and resources to help keep your child safe online

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As a parent or carer you play a key role in helping your child to stay safe online.

You don’t need to be an expert on the internet to help keep your child stay safe online. Our advice and resources are here to support you as you support your child to use the internet safely, responsibility and positively.

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Welsh Government and Cardiff Council's Policy on School Attendance

Severn Primary School is NOT able to authorise holidays as these are classified by Cardiff Council as unauthorised absences.

If your child's attendance is less than 92% and 5 days or 10 sessions are taken then a Fixed Penalty Notice (FPN) will be requested and issued.

If your child is absent from school for more than 10 days then a FPN is issued immediately regardless of attendance percentage.

If your child is absent for more than 20 school days then this results in them losing their school place at Severn Primary School.  On return you have to reapply for a school place with Cardiff Council.  Your child may NOT be able to restart in Severn Primary School.

3 FPNs can be issued in a 12 month period.

Children who consistently arrive late after the class register has closed will be marked as an unauthorised absence. If your child receives 10 U marks, a FPN will be issued.

School days per year = 190

Holidays and weekends = 175 days

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Monday 13th July

2.30pm - iRock Concert in main hall.

Tuesday 14th July

Year 6 Leavers Trip

Year 1 class trip to Porthkerry Park in Barry

Wednesday 15th July

Apple and Pear classes going to Victoria Park Splashpad.

Thursday 16th July

Year 4 going to Victoria Park Splashpad.

Friday 17th July

SCHOOL CLOSES FOR THE SUMMER HOLIDAYS

We hope you all have a lovely summer holiday with your children and families.

Tuesday 1st September and Wednesday 2nd September

INSET DAYS - Staff Training - no school for all children

Thursday 3rd September

School reopens for all children from Years 1-6 (new Reception and Nursery children have their own individual start dates. All returning nursery children return on Thursday 3rd September.

Thursday 22nd October

Flu vaccination day for all children in Reception to Year 6

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COMMUNICATION

We use Schoop to notify parents of school events, messages and general information.

Our Schoop ID is: 10442.

If you have an iPhone, iPad, Android phone or tablet

1.  On your iPhone or iPad click the App Store button

2.  On your Android phone or tablet click the Google Play button

3.  Search for Schoop and download the FREE app

4.  Run the app and follow the instructions

5.  Enter our Schoop ID which is: 10442

6.  Add the years and groups relevant to you

7.  That's it - you're in the loop!

If you have a Windows Mobile, Blackberry, PC or MAC

1.  Go to www.schoop.co.uk

2.  Enter our Schoop ID: 10442

3.  Add your email address and choose the relevant years and groups

4.  Select your preferred language, if applicable

5.  Click CONFIRM and you're in the loop!

Need help?

If you need any help then call into the main school office and speak to the office staff who will be more than happy to help or telephone the school on 029 20307507.  Thank you.

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Academic Year 2025 – 2026

Nursery Bumblebees – Miss Perry

Nursery Caterpillars   – Mrs Parry

Reception Butterflies – Mrs S Dando-James

Reception Ladybirds    -Mrs V Whittington

1 Green – Mrs C Gumbleton & Miss H Goodchild

1 Red     – Ms L Lawrence & Ms S Anstice

2 Green – Ms T Griffiths

2 Red      -Miss A Foster

3 Green – Mrs S O’Sullivan & Ms S Anstice

3 Red     - Mrs W Bibi & Mrs Shahzad

4 Green  -Miss S Winton

4 Red      -Mrs A Waring

5 Green – Mrs T Meadows & Mr J Kloosterman

5 Red     - Miss R Culley

6 Green - Miss E Gregory & Mrs S Slater

6 Red -     Miss C Willetts

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Good health is something every parent wants for their child. Fortunately, there are plenty of ways to help your child have the best possible start in life and to promote their future health and well-being.

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Children start learning and developing from the moment they enter the world – and continue to do so throughout their lives.

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Being sociable and participating in what's going on around them encourages children and young people to develop a sense of belonging.
Your children are naturally the centre of your world; however, it can be a good life lesson for them to realise the world does not, in fact, centre round them.

Getting out and participating in activities they enjoy - and perhaps putting others first - helps children feel good about themselves and has a big impact on their emotional well-being.

Young people who actively engage in activities beyond their immediate family and compulsory schooling feel as though they matter, which in turn has a positive impact on their confidence. Their extracurricular activities give them the opportunity to learn more about themselves, while at the same time developing other social skills, like the importance of compromise and clear communication.

Those who are actively involved in sport or participate regularly in social and leisure activities are likely to form strong friendships, with the result that they are less likely to become lonely or withdrawn.

Another great way for young people to get out and about is volunteering. While some volunteer roles have an age minimum, younger children can participate in local community initiatives like litter picks or help out at school, sporting and community events where you are close at hand.

Try not to let transport problems prevent your child from getting involved in the activities that interest them. If your child is too young to travel alone on public transport, find out if other parents will help with lifts. Perhaps you can repay them in other ways, e.g. sharing petrol costs, providing refreshments, etc.

Participation is an essential part of children's rights and it is important that all children and young people are involved in the decisions that affect their lives, whether it is at school, in their local community or in the wider world.

This right to be listened to is set out in the United Nations Convention on the Rights of the Child and was enshrined in law in Wales in 2011.

All children and young people must be allowed to enjoy this right to express their views freely. In practice, this is not always as easy as it sounds and many young people, in particular, disabled young people may need support to speak out.

Some children and young people will turn to their parents, friends or other family members for this support, but others may need help from an independent professional advocate.

Young carers should be given the same opportunities to participate in the activities that interest them as other young people.

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Taking part, being sociable and making a positive contribution

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Being sociable and participating in what's going on around them encourages children and young people to develop a sense of belonging. Your children are naturally the centre of your world; however, it can be a good life lesson for them to realise the world does not, in fact, centre round them.

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One of the most important things any parent must do is teach their child how to one day live independently.

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Being safe and feeling safe - Dewis Wales

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Keeping children and young people safe – and feeling safe – is essential if they are to grow into healthy, happy and responsible adults who are able to fulfil their potential.

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This guide aims to help parents and carers support their child in using a laptop safely and responsibly.

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Keeping your child safe using a mobile phone

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Keeping your child safe using a mobile phone

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Phones give young people a way to keep in touch with their friends and families, look up information and enjoy games and social media.

Phones can send and receive calls and messages, browse the internet and take photos and videos. There are also a huge amount of apps that can be downloaded that allow the user to do many different things such as watch videos, connect with friends, make video calls, play games, get news updates, and much more.

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Phones give young people a way to keep in touch with their friends and families, look up information and enjoy games and social media. Phones can send and receive calls and messages, browse the internet and take photos and videos.

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Social media guides - UK Safer Internet Centre

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Find out more about the safety features available on popular social networks.

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Keeping your child safe using a smart TV

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Keeping your child safe using a smart TV

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Smart or connected TVs are televisions with integrated internet capabilities.

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The aim of Cardiff Parenting Services is to work in partnership with families living in Cardiff to improve parenting confidence and skills, strengthen relationships, help parents feel more able to support their child’s development and nurture wellbeing and resilience.

Cardiff Parenting 0-18 and Flying Start Parenting are both part of Cardiff Parenting Services. Being a parent can bring joy and happiness as well as challenges, at times.

As a parent, you will know your child best. The aim of Cardiff Parenting Services is to work in partnership with families living in Cardiff to improve parenting confidence and skills, strengthen relationships and nurture wellbeing and resilience. Through parenting positively and building meaningful relationships, parents can help raise happy and healthy children, develop a more calm and peaceful household, with fewer arguments and conflicts.

Research tells us that children who grow up with positive parenting are more likely to:

Do better at school

Have better relationships with family members and friends

Have higher self-esteem and confidence

Have fewer behavioural issues

Be able to manage their emotions better

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Keeping your child safe using a game console

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Keeping your child safe using a game console

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Games Consoles - UK Safer Internet Centre

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ADHD and Sleep Problems

Adults with ADHD rarely fall asleep easily, sleep soundly through the night, and then wake up feeling refreshed. More often, ADHD's mental and physical restlessness disturbs a person's sleep patterns - and the ensuing exhaustion hurts overall health and treatment. This is widely accepted as true. But, as with most of our knowledge about ADHD in adults, we're only beginning to understand the stronger link between ADHD and sleep, that creates difficulties:

Sleep disturbances caused by ADHD have been overlooked for a number of reasons. Sleep problems did not fit neatly into the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM) requirement that all ADHD symptoms must be present by age 7. Sleep disturbances associated with ADHD generally appear later in life, at around age 12, on average. Consequently, the arbitrary age cutoff has prevented recognition of night owls and sleep disturbances in ADHD until recently, when studies of adults have become more common. Just as ADHD does not go away at adolescence, it does not go away at night either. It continues to impair life functioning 24 hours a day.

In early attempts to define the syndrome, sleep disturbances were briefly considered a criterion for ADHD, but were dropped from the symptoms list because evidence of them was thought to be too nonspecific. As research has expanded to include adults with ADHD, the causes and effects of sleeping disturbances have become clearer.

For now, sleeping problems tend either to be overlooked or to be viewed as coexisting problems with an unclear relationship to ADHD itself and to the mental fatigue so commonly reported by individuals with ADHD. Sleep disturbances have been incorrectly attributed to the stimulant-class medications that are often the first to be used to treat ADHD.

The Four Big ADHD Sleep Problems

No scientific literature on sleep lists ADHD as a prominent cause of sleep disturbances. Most articles focus on sleep disturbance due to stimulant-class medications, rather than looking at ADHD as the cause. Yet adults with ADHD know that the connection between their condition and sleep problems is real. Sufferers often call it "perverse sleep" - when they want to be asleep, they are awake; when they want to be awake, they are asleep.
[Watch This Video: 5 Fixes for "I Can't Sleep"]
The four most common sleep disturbances associated with ADHD are:

1. Difficulty Falling Asleep with ADHD

About three-fourths of all adults with ADHD report inability to "shut off my mind so I can fall asleep at night." Many describe themselves as "night owls" who get a burst of energy when the sun goes down. Others report that they feel tired throughout the day, but as soon as the head hits the pillow, the mind clicks on. Their thoughts jump or bounce from one worry to another. Unfortunately, many of these adults describe their thoughts as "racing," prompting a misdiagnosis of a mood disorder, when this is nothing more than the mental restlessness of ADHD.

Prior to puberty, 10 to 15 percent of children with ADHD have trouble getting to sleep. This is twice the rate found in children and adolescents who do not have ADHD. This number dramatically increases with age: 50 percent of children with ADHD have difficulty falling asleep almost every night by age 12 ½ by age 30, more than 70 percent of adults with ADHD report that they spend more than one hour trying to fall asleep at night.

2. Restless Sleep with ADHD

When individuals with ADHD finally fall asleep, their sleep is restless. They toss and turn. They awaken at any noise in the house. They are so fitful that bed partners often choose to sleep in another bed. They often awake to find the bed torn apart and covers kicked onto the floor. Sleep is not refreshing and they awaken as tired as when they went to bed.

[How Sleep Deprivation Looks a Lot Like ADHD]

3. Difficulty Waking Up with ADHD

More than 80 percent of adults with ADHD in my practice report multiple awakenings until about 4 a.m. Then they fall into "the sleep of the dead," from which they have extreme difficulty rousing themselves.

They sleep through two or three alarms, as well as the attempts of family members to get them out of bed. ADHD sleepers are commonly irritable, even combative, when roused before they are ready. Many of them say they are not fully alert until noon.

4. Intrusive Sleep with ADHD

Paul Wender, M.D., a 30-year veteran ADHD researcher, relates ADHD to interest-based performance. As long as persons with ADHD were interested in or challenged by what they were doing, they did not demonstrate symptoms of the disorder. (This phenomenon is called hyperfocus by some, and is often considered to be an ADHD pattern.) If, on the other hand, an individual with ADHD loses interest in an activity, his nervous system disengages, in search of something more interesting. Sometimes this disengagement is so abrupt as to induce sudden extreme drowsiness, even to the point of falling asleep.

Marian Sigurdson, Ph.D., an expert on electroencephalography (EEG) findings in ADHD, reports that brain wave tracings at this time show a sudden intrusion of theta waves into the alpha and beta rhythms of alertness. We all have seen "theta wave intrusion," in the student in the back of the classroom who suddenly crashes to the floor, having "fallen asleep." This was probably someone with ADHD who was losing consciousness due to boredom rather than falling asleep. This syndrome is life-threatening if it occurs while driving, and it is often induced by long-distance driving on straight, monotonous roads. Often this condition is misdiagnosed as "EEG negative narcolepsy." The extent of incidence of intrusive "sleep" is not known, because it occurs only under certain conditions that are hard to reproduce in a laboratory.

Why Do People with ADHD Have Problems Sleeping?

There are several theories about the causes of sleep disturbance in people with ADHD, with a telling range of viewpoints. Physicians base their responses to their patients' complaints of sleep problems on how they interpret the cause of the disturbances. A physician who looks first for disturbances resulting from disorganized life patterns will treat problems in a different way than a physician who thinks of them as a manifestation of ADHD.

Thomas Brown, Ph.D., longtime researcher in ADHD and developer of the Brown Scales, was one of the first to give serious attention to the problem of sleep in children and adolescents with ADHD. He sees sleep disturbances as indicative of problems of arousal and alertness in ADHD itself. Two of the five symptom clusters that emerge from the Brown Scales involve activation and arousal:

Organizing and activating to begin work activities.

Sustaining alertness, energy, and effort.

Brown views problems with sleep as a developmentally-based impairment of management functions of the brain - particularly, an impairment of the ability to sustain and regulate arousal and alertness. Interestingly, he does not recommend treatments common to ADHD, but rather recommends a two-pronged approach that stresses better sleep hygiene and the suppression of unwanted and inconvenient arousal states by using medications with sedative properties.

The simplest explanation is that sleep disturbances are direct manifestations of ADHD itself. True hyperactivity is extremely rare in women of any age. Most women experience the mental and physical restlessness of ADHD only when they are trying to shut down the arousal state of day-to-day functioning in order to fall asleep. At least 75 percent of adults of both genders report that their minds restlessly move from one concern to another for several hours until they finally fall asleep. Even then, they toss and turn, awaken frequently, and sometimes barely sleep at all.

The fact that 80 percent of adults with ADHD eventually fall into "the sleep of the dead" has led researchers to look for explanations. No single theory explains the severe impairment of the ability to rouse oneself into wakefulness. Some patients with ADHD report that they sleep well when they go camping or are out of doors for extended periods of time.

One hypothesis is that the lack of an accurate circadian clock may also account for the difficulty that many with ADHD have in judging the passage of time. Their internal clocks are not "set." Consequently, they experience only two times: "now" and "not now." Many of my adult patients do not wear watches. They experience time as an abstract concept, important to other people, but one which they don't understand. It will take many more studies to establish the links between circadian rhythms and ADHD.
[Read This Next: Tired of Feeling Tired? How to Solve Common Sleep Problems]
How to Get to Sleep with ADD

No matter how a doctor explains sleep problems, the remedy usually involves something called "sleep hygiene," which considers all the things that foster the initiation and maintenance of sleep. This set of conditions is highly individualized. Some people need absolute silence. Others need white noise, such as a fan or radio, to mask disturbances to sleep. Some people need a snack before bed, while others can't eat anything right before bedtime. A few rules of sleep hygiene are universal:

Use the bed only for sleep or sex, not as a place to confront problems or argue.

Have a set bedtime and a bedtime routine and stick to it - rigorously.

Avoid naps during the day.

Two more elements of good sleep hygiene seem obvious, but they should be stressed for people with ADHD.

Get in bed to go to sleep. Many people with ADHD are at their best at night. They are most energetic, thinking clearest, and most stable after the sun goes down. The house is quiet and distractions are low. This is their most productive time. Unfortunately, they have jobs and families to which they must attend the next morning, tasks made harder by inadequate sleep.

Avoid caffeine late at night. Caffeine can cause a racing ADHD brain to grow more excitable and alert. Caffeine is also a diuretic, although not as potent as experts once thought, and may cause sleep disruptions brought on by needing to go to the bathroom. It is a good strategy to avoid consuming any liquids shortly before bedtime.

Treatment Options for ADHD-Related Sleep Problems

If the patient spends hours a night with thoughts bouncing and his body tossing, this is probably a manifestation of ADHD. The best treatment is a dose of stimulant-class medication 45 minutes before bedtime. This course of action, however, is a hard sell to patients who suffer from difficulty sleeping. Consequently, once they have determined their optimal dose of medication, I ask them to take a nap an hour after they have taken the second dose.

Generally, they find that the medication's "paradoxical effect" of calming restlessness is sufficient to allow them to fall asleep. Most adults are so sleep-deprived that a nap is usually successful. Once people see for themselves, in a "no-risk" situation, that the medications can help them shut off their brains and bodies and fall asleep, they are more willing to try medications at bedtime. About two-thirds of my adult patients take a full dose of their ADHD medication every night to fall asleep.

What if the reverse clinical history is present? One-fourth of people with ADHD either don't have a sleep disturbance or have ordinary difficulty falling asleep. Stimulant-class medications at bedtime are not helpful to them. Dr. Brown recommends Benadryl, 25 to 50 mg, about one hour before bed. Benadryl is an antihistamine sold without prescription and is not habit-forming. The downside is that it is long-acting, and can cause sleepiness for up to 60 hours in some individuals. About 10 percent of those with ADHD experience severe paradoxical agitation with Benadryl and never try it again.

Experts point out that sleep disturbances in people diagnosed with ADHD are not always due to ADHD-related causes. Sometimes patients have a co-morbid sleep disorder in addition to ADHD. Some professionals will order a sleep study for their patients to determine the cause of the sleep disturbance. Such tests as a Home Sleeping Test, Polysomnogram, or a Multiple Sleep Latency Test may be prescribed. If there are secondary sleep problems, doctors may use additional treatment options to manage sleep time challenges.

The next step up the treatment ladder is prescription medications. Most clinicians avoid sleeping pills because they are potentially habit-forming. People quickly develop tolerance to them and require ever-increasing doses. So, the next drugs of choice tend to be non-habit-forming, with significant sedation as a side effect. They are:

Melatonin. This naturally occurring peptide released by the brain in response to the setting of the sun has some function in setting the circadian clock. It is available without prescription at most pharmacies and health food stores. Typically the dosage sizes sold are too large. Almost all of the published research on Melatonin is on doses of 1 mg or less, but the doses available on the shelves are either 3 or 6 mg. Nothing is gained by using doses greater than one milligram. Melatonin may not be effective the first night, so several nights' use may be necessary for effectiveness.

Periactin. The prescription antihistamine, cyproheptadine (Periactin), works like Benadryl but has the added advantages of suppressing dreams and reversing stimulant-induced appetite suppression.

Clonidine. Some practitioners recommend in a 0.05 to 0.1 mg dose one hour before bedtime. This medication is used for high blood pressure, and it is the drug of choice for the hyperactivity component of ADHD. It exerts significant sedative effects for about four hours.

Antidepressant medications, such as trazodone (Desyrel), 50 to 100 mg, or mirtazapine (Remeron), 15 mg, used by some clinicians for their sedative side effects. Due to a complex mechanism of action, lower doses of mirtazapine are more sedative than higher ones. More is not better. Like Benadryl, these medications tend to produce sedation into the next day, and may make getting up the next morning harder than it was.

Problems Waking Up with ADHD

Problems in waking and feeling fully alert can be approached in two ways. The simpler is a two-alarm system. The patient sets a first dose of stimulant-class medication and a glass of water by the bedside. An alarm is set to go off one hour before the person actually plans to rise. When the alarm rings, the patient rouses himself enough to take the medication and goes back to sleep. When a second alarm goes off, an hour later, the medication is approaching peak blood level, giving the individual a fighting chance to get out of bed and start his day.

A second approach is more high-tech, based on evidence that difficulty waking in the morning is a circadian rhythm problem. Anecdotal evidence suggests that the use of sunset/sunrise-simulating lights can set the internal clocks of people with Delayed Sleep Phase Syndrome. As an added benefit, many people report that they sharpen their sense of time and time management once their internal clock is set properly. The lights, however, are experimental and expensive (about $400).

Disturbances of sleep in people with ADHD are common, but are almost completely ignored by our current diagnostic system and in ADHD research. These patterns become progressively worse with age. Recognition of sleep disturbance in ADHD has been hampered by the misattribution of the difficulty falling asleep to the effects of stimulant-class medications. We now recognize that sleep difficulties are associated with ADHD itself, and that stimulant-class medications are often the best treatment of sleep problems rather than the cause of them.
[ADHD Directory: Find an ADHD Specialist or Clinic Near You] William Dodson, M.D., is a member of ADDitude's ADHD Medical Review Panel.

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ADHD and Sleep Problems: This is Why You're Always Tired

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Does ADD make you tired? Sleep disturbances caused by ADHD have been overlooked for a number of reasons, including the late age of onset. But recent studies confirm that ADD symptoms do not go away at night. Here, understand the ADHD and sleep link and its most common manifestations.

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Awtistiaeth Cymru | Autism Wales | National Autism Team

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Welcome to our What is Autism? page and Autism Aware Certification Scheme. In this section there is an introduction to what autism is and advice on things you can do to be more autism understanding.

There are two elements to this scheme: firstly, our "What is Autism?" training film; and secondly, the downloadable e-learning resources at the bottom of this page.

Who is the "What is Autism?" training film for?

The film has been designed to raise awareness and understanding of autism.

The National Autism Team have worked to keep their resources and language updated and current to reflect what autistic people would like neurotypical people to understand about autism, and the updating of the scheme is one example of this.

What is this film about?

The film follows three autistic people - Amara Tamblyn, Rhiannon Lloyd-Williams and Osian Harries - as they explore what their autism means to them, including: social communication, patterns and routines, sensory experience, and how to make things better.

It also includes the professional voice of Dr Elin Walker Jones, Consultant Psychologist.

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What is autism? - Awtistiaeth Cymru | Autism Wales | National Autism Team

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Welcome to our What is Autism? page and Autism Aware Certification Scheme. In this section there is an introduction to what autism is and advice on things you can do to be more autism understanding. There are two elements to this scheme: firstly, our "What is Autism?"

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The Families First Advice Line is the first point of contact for parents, carers and professionals who have, or are working with children age 0-18.

Call: 0800 0327322

Monday-Friday 9am - 430pm

Email: familiesfirstadviceline@valeofglamorgan.gov.uk

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Register of children and young people with additional needs and can keep families up to date with services, support and activities across Cardiff.

Get monthly email bulletins.

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The index - Cardiff Family Advice and Support

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Working together to keep you up to date with information and services available for children and young people with disabilities or additional needs aged up to 18 years.

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Niwrowahaniaeth Cymru | Neurodivergence Wales | National Neurodivergence Team

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Parents & Carers Virtual Advice Sessions - Melissa Hutchings, ASD Family Help - Niwrowahaniaeth Cymru | Neurodivergence Wales | National Neurodivergence Team

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Melissa Hutchings, ASD Family Help – Anxiety Management Downloads Presentation Slides Download PDF Download Powerpoint Transcript of Session Download PDF

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Home - Children, Young People And Families

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The Hangout (Cardiff and Vale) - Platfform 4YP

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Drop-in mental health support hub in Cardiff for 11-18 year olds.

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Early intervention and support to families living in Cardiff with children up to the age of 25 and that have an identified need for support in relation to emotional wellbeing and mental health but below the level where they would be entitled to specialist health service and/or statutory care and support

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Early intervention and support to families living in Cardiff with children up to the age of 25 and that have an identified need for support in relation to

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We’ve put together a series of webinars, podcasts and downloadable resources on supporting children’s mental health with mindful approaches.

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Niwrowahaniaeth Cymru | Neurodivergence Wales | National Neurodivergence Team

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Parents & Carers Virtual Advice Sessions - Enfys Howells, Behaviour Support Hub - Niwrowahaniaeth Cymru | Neurodivergence Wales | National Neurodivergence Team

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Enfys Howells, Behaviour Support Hub – Managing Meltdowns https://vimeo.com/985726470 Downloads Presentation Slides Download PDF Download Powerpoint Transcript of Session Download PDF Download Word doc

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Cardiff and Vale University Health Board

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Understanding Behaviour That Challenges - Webinar

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Behaviour Support Hub - Support for Parent Carers and Schools

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We offer a range of services to parent carers of neurodiverse children and those with additional needs. Learn More We support RCT schools by strengthening school staff insight; providing the necessary tools when working with children with behaviours that challenge. Learn More We can support your professional role, broaden your knowledge and provide for the families you work with.

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A strategy used by some autistic people, to appear non-autistic. This can have a devastating impact on mental health, sense of self and access to an autism diagnosis.

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ADHD & Autism: Masking In School

In this webinar, Laura explores masking in children and young people with ADHD and autism, focusing on how they often feel the need to hide feelings of dysregulation and overwhelm in school. We also share classroom strategies aimed at nurturing a greater sense of belonging and promoting authentic neurodivergent interactions. These approaches will help reduce the need for masking, empowering children to feel comfortable, confident, and accepted as they truly are.

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ADHD & Autism: Masking In School - Witherslack Group

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In this webinar, we explore presentations of masking in ADHD and autism, its effects on neurodivergent children, and strategies to foster belonging and engagement.

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Self-Referral for Cardiff & Vale Parent & Carer Wellbeing Support Service

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Self-Referral for Cardiff & Vale Parent & Carer Wellbeing Support Service

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As a diverse and vibrant school in the heart of Cardiff, we are proud of our long tradition of working with young asylum seekers and refugees and their families.  We do our best to welcome and include all of our pupils and their families.

One of the ways we are doing this is through allying ourselves with Schools of Sanctuary.

Schools of Sanctuary is a national network of over 300 primary and secondary schools all committed to creating a culture of welcome and inclusion for refugees and people seeking asylum.

Driven by teachers, school staff, parents, governors and community groups, this network supports the thousands of young people seeking sanctuary in the UK, raises awareness of the issues facing people in the asylum system, challenges misconceptions and builds social cohesion

At Severn Primary School, we have been working hard to ensure that pupil experiences are inclusive and representative.  We do this through our curriculum, both in and out of the classroom, our Rights Respecting Steering Group of pupils, our work with our school community and through our wellbeing provision.

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We are a national network of over 400 primary and secondary schools, nurseries and sixth forms all committed to creating a culture of welcome and inclusion for refugees and people seeking asylum.

Driven by teachers, school staff, parents, governors and community groups, this network supports the thousands of young people seeking sanctuary in the UK, raises awareness of the issues facing people in the asylum system, challenges misconceptions and builds social cohesion.⁣

Schools are supported every step of the way either by an accredited Local Lead or by the Schools of Sanctuary Team at City of Sanctuary UK.

Interested in joining this movement of welcome?

This website, our Resource Pack and our half-termly newsletter are available to any school that wishes to learn more and get involved.

Ready to begin your journey to becoming an awarded School of Sanctuary?

Sign the pledge and see the next steps.

If based in the Republic of Ireland, please visit the Schools of Sanctuary Ireland website.

Latest Schools Posts from across the City of Sanctuary Network

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We all have a part to play in building a welcoming and inclusive society. We are a national network of over 400 primary and secondary schools, nurseries and sixth forms all committed to creating a culture of welcome and inclusion for refugees and people seeking asylum.

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Do you need help?

Call our helpline: 0800 7318147referrals@bawso.org.uk

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BAWSO support people from Black and Ethnic Minority backgrounds who are affected by domestic abuse and other forms of abuse, including Female Genital Mutilation, Forced Marriage, Human Trafficking & Prostitution.

BAWSO currently runs 25 projects supporting over 6,000 people every year in Wales through the provision of purpose built refuges, safe houses, and an extensive Outreach & Resettlement Programme and Floating Support Programme. We provide support, advice and information from our offices in Cardiff, Merthyr Tydfil, Newport, Swansea and Wrexham.

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Bawso provides support to black minority ethnic communities and individuals in Wales affected by abuse, violence and exploitation. Free helpline: 0800 7318147

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We empower asylum seekers and refugees to build a new life in Wales.

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We empower asylum seekers and refugees to build a new life in Wales We need your help more than ever. Please help us build a fairer, more compassionate asylum system that reflects the humanity and care of British society. £5 could provide mobile data. £10 could go towards English language skills.

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We’re here to help children and young people feel safer, happier, healthier, and more hopeful.

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Believe in children | Children’s charity

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Barnardo’s is a children’s charity that protects and supports children and young people in the UK who need us. We help bring out the best in them.

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Oasis shows a warm Welsh welcome to people seeking sanctuary. Operating as a community centre in the heart of Splott, our essential and holistic services aim to support people as they integrate in Wales.

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Oasis provide crucial support to Refugees and Asylum Seekers from all around the globe. They offer a range of sessions which enable the clients to gain new skills and prepare them for employment and independent living. Newydd Housing Association would love to raise some funds in order for Oasis to carry on providing the crucial support.