MHM Magazine

38 | MENTALHEALTHMATTERS | Issue 5 | 2021 MHM same time every day. • Try to do the same things every night before going to sleep so that these can act as cues to your body that it’s time to sleep. • Avoid screentime at least an hour before sleep. • Create an environment that is conducive to good sleep, often this means cool, dark, and quiet. EXERCISE • Regular physical activity can promote better sleep and a healthy lifestyle overall. • Avoid exercising too close to bedtime as this can “wire” you up. • Exercise in general can ease tension, take your mind off your challenges, and promotes self- esteem and feeling good. FOOD AND DRINK • Avoid stimulants as much as possible. Don’t smoke or drink coffee after lunch, as the stimulatory effect of these can take hours to wear off and may impact sleep. PARENTS WITH ADHD RAINSING CHILDREN WITH ADHD Consistency and structure at home becomes even more important under these circumstances. • Provide your child with clear instructions and expectations. • Share the load: if your spouse doesn’t have ADHD, ask them to take on some of the parenting areas that you find more difficult. • Show your child a lot of affection. Try to understand and appreciate the unique aspects of who they are. • Be patient and calm when dealing with your child, and yourself. • Manage expectations of yourself and of your child. Remember that you’re only human. • Take breaks for yourself. Parenting while burnout is more difficult and can become ineffective. PRIORITISE SELF-CARE The term self-care seems like a cliché at this point, but it’s of vital importance. • Take time out for yourself – it’s okay to take some time to do the things that rejuvenate you. • Take note of what works for you. No two people are the same. Self-care means different things for different people and can include anything from meditating, going for walks, reading, taking a bath, and even setting boundaries at home and at work. • Knowing what you need and when you need to do it makes all the difference.