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Child & Youth Mental Health Algorithm - GPSC

Child & Youth Mental Health Algorithm - GPSC

Lifestyle Module. . . .

Lifestyle Module. . . . . . . . . . . . . . . . . . . . . . . . . . .This module contains informational handouts on variouslifestyle factors that promote mental and physical health includingsleep, nutrition, substances, physical activity and a wellnesswheel.Choose the handouts that correspond to patient needs.CBIS MANUAL | ADOLESCENT VERSION | SEPTEMBER 2011 23

Healthy Habits for SleepingDepression often causes a disruption in sleep patterns. Poor sleep contributes to daytime fatigue,low energy, irritability, decreased concentration and increased depression. If sleep is a problem foryou, practice the following tips.• Go to bed and get up at the same time everyday regardless of how poorly you slept.• If you have not fallen asleep after 20 minutes, get up and do something relaxing or boring until youfeel sleepy, then try again. (Repeat if necessary throughout the night).- Turn your clock’s face away from you to avoid over-focusing or fixating on how much time haspassed since you first attempted to go to sleep.- Try and give yourself a lot of leeway and remember that it sometimes takes longer or shorterperiods of lying in bed before the body falls into a sleep state.- Remind and reassure yourself that you will fall asleep eventually as your body will naturallyshut down when it becomes too fatigued to remain awake.- Use pre-sleep time as your own to fantasize about what you would like to see in the days tocome, visualize you achieving your goals, doing something fun, satisfying or creative.• Use relaxation exercises or repetitive mental activity (i.e. counting backwards) to promote sleep.• Avoid naps.• Create a good sleep environment, preferably a cool, dark, quiet room. Earplugs, eyeshades and whitenoise may be helpful.• Develop a bedtime routine. Try a warm bath 90 minutes before bed.• Save your bedroom for sleep, sickness and sex.• Get fresh air and exercise regularly, preferably daily, but not within a few hours before bedtime.• Avoid caffeine, alcohol, and tobacco in the evening, and maybe even the afternoon.• Have a light snack (milk, bananas or peanut butter are good choices) but avoid eating a large meal closeto bedtime.• Avoid sleeping medication, including over the counter aids, unless prescribed by your doctor.- Do not think about falling asleep while you are trying to fall asleep; this can occasionally increasesleep-related anxiety.CBIS MANUAL | ADOLESCENT VERSION | SEPTEMBER 2011 24

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