ADHD, blog
October 25, 2024
School Hygiene Recommendations for Students with ADHD
To support students with ADHD in achieving optimal focus and well-being, the following hygiene practices are recommended:
- Consistent Sleep Schedule: It is crucial to maintain a regular sleep routine by going to bed and waking up at the same time every day. This consistency helps regulate the body’s internal clock and promotes better sleep quality.
- Limit Sugary Foods Before Bed: Avoid consuming sugary snacks and chocolate two hours prior to bedtime. These types of foods can lead to increased energy levels and disrupt the ability to fall asleep.
- Engage in Self-Regulation Activities: Prior to sleeping, incorporate self-regulation activities that promote relaxation and calmness. This might include mindfulness exercises, deep breathing, or gentle stretching to ease the mind and body.
- Establish Predictability in Bedtime Routine: A predictable bedtime routine can provide a sense of security and stability. Establishing the same activities leading up to sleep can help signal to the brain that it is time to wind down.
- Incorporate Massage Therapy: Gentle massage techniques can be beneficial before bedtime. Rather than intensive shoulder massage, consider applying a soothing cream to the hands and using gentle motions to massage the feet and hands, as well as lightly massaging the face or brushing the hair.
- Regular Physical Activity: Aim for at least four sessions of exercise per week, each lasting a minimum of 20 minutes. Engaging in regular physical activity can enhance mood and improve focus throughout the day.
- Prioritize Good Nutrition: Maintain a balanced diet that supports cognitive and physical health. Proper nutrition plays a vital role in managing ADHD symptoms and enhancing overall well-being.
By implementing these hygiene practices, students with ADHD can foster better focus, relaxation, and overall health.