Strategies to Support General Health

Strategies to support general health

  •  Ensuring healthy sleep, regular exercise and eating will be important for your client. Being overtired, or hungry depletes attentional resources and coping abilities. 
  • Activities like yoga, meditation, or martial arts can help with developing greater self-control and discipline. 
  • Engage in mindfulness.
  • Make sure your client is getting regular exercise. See Canada’s Paediatric Health resources for healthy active living 

General Sleep Improvement Strategies

If your client has poor sleeping habits, they may benefit from actively using strategies to help him/her sleep better at night such as being active throughout the day, avoiding screen use an hour before bed, and limiting distractions (e.g., turning cellphone off).

  • Establishing bedtime routines. Set a regular bedtime routine that includes the same time and the same sequence of activities every night.
  • Watch the client’s diet. Avoid any type of stimulants before bedtime. Suggest the client drink warm milk, peppermint tea, or chamomile tea before bed to induce sleep.
  • Create a relaxing environment and time to unwind. This can include soft lighting, gentle music, and scented candles or incense.
  • Take a warm bath or shower before bed.
  • Use relaxation tapes (e.g., soothing nature sounds or a guided relaxation procedure).
  • Encourage light exercise 60 to 90 minutes before bed time. Avoid any type of heavy exercise at least 2 hours before bedtime.
  • Create access to fresh air. Weather permitting, open a window slightly to produce cool air as they sleep.
  • Read before bedtime. Choose a reading material that is not so interesting that it will capture their attention and keep one awake.
  • Engage in relaxation techniques before bed. This can include deep breathing, progressive muscle tension and relaxation, imagery, and meditation.
  • Remove highly stimulating toys from the client’s bedroom.
  • If your client has significant sleep challenges, a referral to a sleep clinic may be beneficial to rule out potential medical causes of sleep issues.