The Basics Matter: Sleep, Food, & Movement Tips for Mental Wellness

We’ve all met a kid who turns their nose up at broccoli, refuses naps, fidgets in their seat at school, or insists that their spaghetti shouldn’t touch their meatballs. But for some kids, the struggles with eating, sleeping, and moving around go beyond just being picky or fussy. Some issues kids may be having trouble navigating involve gagging when trying new foods, having nightmares/night terrors, having strong dislikes for certain textures and smells, having trouble with daily life like chewing or swallowing or getting dressed, and even outright refusing to eat or nap. 

As parents and caregivers, we all want our kids to grow up healthy both physically and emotionally, to form meaningful connections, and to face life’s challenges confidently. In a nutshell, we want our kids to have a solid sense of well-being.

Well-being is all about feeling good, functioning effectively, experiencing encouraging emotions, and striving to be the best version of yourself. It also includes having a sense of purpose, believing that what you do matters, and enjoying healthy, supportive relationships. All these elements work together to promote healthy development and self-esteem.

Kids who have a good sense of well-being feel like they fit in. They're more motivated and engaged in their learning. On the flip side, children who don’t have a good sense of well-being might find it hard to trust others or struggle to bounce back from setbacks.

As a parent/caregiver, you play a crucial role in fostering your child’s well-being. Here are some key factors that are vital to know:

Healthy Body Image

Foster a healthy body image by being aware of how you discuss your own body and eating habits. These are a few ways to promote this body image:

• Encourage your child to question media portrayals not only online, on TV, or in the movies, but also on printed covers such as magazines.

• Demonstrate helpful body language when talking to your child.

• Appreciate all body types.

Sleep/Rest

Getting enough sleep is essential for both mental and physical well-being:

• It's recommended for children ages 5-13 to get 9-11 hours of sleep per night.

• For children and youth ages 14-17, it's recommended they get 8-10 hours of sleep per night.

Here are some suggestions to ensure your child has a more restful night:

• Establish a bedtime routine that suits both you and your child.

• Reduce screen time to 1-2 hours before bedtime.

• Motivate your child to talk about their concerns; too much worry can interfere with sleep.

EMDR Assistance for Rough Nights

EMDR therapy works wonders whether for kids or adults, and it's the most studied therapy for children navigating post-traumatic stress disorder (PTSD). When someone goes through a painful or distressing experience, the memory can sometimes feel "stuck" in their body and mind. Over time, this trauma can show up as ongoing and troubling behaviours and patterns. Basically, EMDR therapy helps the brain to "reprocess" the memory of the traumatic event in a safe and effective manner. Our amazing team member Martha is our EMDR specialist at Bright Star Counselling, in case you're interested in exploring this treatment for your child.

Physical Activity

Your kid should aim for at least an hour of moderate to vigorous physical activity every day. The Canadian 24-Hour Movement Guidelines for Children and Youth (ages 5-17) suggest the following daily activities:

• Get sweaty (through moderate to vigorous physical activity) – for at least 60 minutes each day. This can include biking, swimming, walking, running, climbing, and jumping.

• Stay active (light physical activity) – through several hours of both structured and unstructured light activities, like walking around school between classes.

Some kids might find certain types of physical activity challenging due to health or mobility issues. Think about adapting or modifying activities that match your child’s interests and strengths. Here are some tips to promote physical activity:

• Get active as a family whenever you can.

• Set aside time each day for your child to be physically active.

• Pay attention to the physical activities your child enjoys and create chances for them to try those activities whenever possible.

Playtime

Both structured and unstructured play are essential for your child's growth; they are all key to their physical, social, and mental well-being. Engaging in play fosters confidence and enhances a child's ability to make decisions and solve problems.

Here are some phrases to encourage your child to explore free play safely:

• Do you feel… steady on that log of wood/cozy from the warmth of that fire?

• Notice how… these rocks are slippery/this fork is sharp?

• Are you feeling… scared/excited/safe?

• How will you… come down/go up/cross over?

• Do you have…the toys/clothes that you need?

Keep in mind that youth, teenagers, and even adults still gain benefits from playtime, although it may take on a different form as they grow up.

Screen Time

Electronics and screens help us stay in touch and connect with others. However, too much screen time can have a poor impact on mental health. The Canadian Pediatric Society suggests:

• For kids ages 2-5: limit their screen time to under 1 hour a day.

• For kids and teens ages 5-17: keep it under 2 hours each day.

Here are some tips for creating healthy screen habits at home:

• Set screen time limits that are suitable for your child's age and lead by example with your own screen habits.

• Switch off the TV during mealtimes and when no one is watching. 

• Try to avoid using screens 1-2 hours before bedtime.

Food and Nutrition

Eating well helps kids grow physically and mentally, boosts their mood and focus, and keeps their energy up all day long. It also enhances learning, aids in managing stress and emotions, and contributes to overall well-being.

Here are some tips to help your child build a positive relationship with food:

• Encourage a mix of foods, like veggies, fruits, whole grains, and plant-based proteins. Remember, getting used to new foods takes time and patience.

• When you can, let your child help with cooking and trying new foods together.

• Share meals with your child whenever you can and make sure to turn off screens.

• Try not to label foods as "healthy," "unhealthy," "treats," "everyday," or "junk." This can lead to your child feeling shame and judgment about their choices. Instead, simply call foods by their names. All foods can fit into a healthy diet since they provide both nutrition and enjoyment.

Occupational Therapy for Feeding Challenges

Sometimes instead of being times for bonding, mealtimes can turn into moments filled with meltdowns and frustration—for both the child and their parents/caregivers. For kids facing feeding challenges, eating, drinking, and swallowing is not only tough, but also they can feel physically painful and emotionally scary. Over time, these problems can affect not only a child's nutritional health but also their physical growth, cognitive development, and social and emotional well-being.

This is when further assistance may be required. Pediatric occupational therapists, also known as pediatric OTs, are key figures in assisting parents and caregivers to address feeding, eating, and swallowing challenges in children. By combining therapeutic strategies with meaningful activities, OTs can help boost children’s participation in daily routines and enhance their overall quality of life.

Reasons Behind Pediatric Feeding Challenges

The underlying reasons for eating disorders can be quite intricate, including:

• Physical health-related issues, like gastrointestinal problems or sensitivity.

• Neurological challenges, which can disrupt oral motor skills.

• Sensory processing issues, where a child's nervous system has a challenging time handling inputs like texture, taste, temperature, or smell, often leading to strong dislikes.

• Developmental conditions like autism, which can influence a child's interaction with food, routines, and sensory perceptions.

• Behavioural/mental health challenges such as anxiety or previous traumatic feeding experiences.*

  
  

Regardless of the root cause, pediatric feeding difficulties can be a daunting experience for families. Thankfully, our OT feeding clinic provides a welcoming atmosphere and a personalized approach to helping kids with difficulties eating, chewing, and swallowing.

*Note: a referral for EMDR therapy may be an option in conjunction with OT here. 

When Should You Consider a Feeding Program?

If your child is facing issues like:

• Struggling to chew or swallow food;

• Steering clear of specific textures or food types;

• Having trouble with self-feeding;

• Refusing food or feeling anxious about eating;

• And frequently gagging or choking during meals;

It might be a good idea to consult with our pediatric OT who specializes in helping kids and youth with these challenges.

Understanding Feeding Challenges

Here are 5 ways where undergoing a feeding program can help children and youth:

1. Support for Sensory Processing

For many kids, food aversions or eating difficulties arise from sensory sensitivities. This can involve being overly sensitive to textures, tastes, smells, or even how food looks. An OT can assist children facing these challenges by slowly introducing new foods in a safe, controlled, and supportive setting. They employ sensory integration techniques to help kids feel more at ease with various sensory experiences tied to eating.

2. Improved Oral Motor Skills

Having proper oral motor skills is crucial for activities like chewing, swallowing, and drinking. If a child struggles to coordinate their mouth, lips, tongue, or jaw, it can result in issues like choking, gagging, or drooling. OTs work on strengthening and coordinating oral muscles through exercises and techniques that enhance the ability to handle food safely.

3. Self-Feeding Independence

A key aim for many is to achieve independence in self-feeding. This might involve mastering the use of utensils, sipping from a cup, or even moving from pureed foods to solid ones. Occupational therapists concentrate on enhancing fine motor skills, hand-eye coordination, and functional movement patterns to make eating more effective and enjoyable. They frequently develop adaptive strategies and assistive tools that enable individuals to feed themselves.

4. A New Approach to Mealtime

Mealtime can be a source of stress for many, particularly when faced with challenges like food refusal, tantrums, or anxiety about eating. Occupational therapists strive to establish a calm, organized mealtime atmosphere that promotes positive behaviours and helps children feel at ease with food. By using positive reinforcement, building routines, and applying emotional regulation techniques, OTs work to lessen mealtime stress and create a more enjoyable eating experience.

5. Close Collaboration with Families and Caregivers

Getting help with feeding often requires support that goes beyond a child's home. Pediatric OTs collaborate closely with parents, families, caregivers, and other healthcare professionals to develop a consistent feeding routine that carries over into the child's home. They provide practical tips and strategies to assist families in applying the techniques practiced in feeding OT, ensuring that progress is made in daily situations.

Our pediatric feeding clinic is a dedicated service aimed at helping infants and children who face issues with eating, drinking, or swallowing. We focus on tackling picky eating habits in kids of all ages, particularly those with neurodiversity and sensory sensitivities. 

Our pediatric occupational therapist, Brittany, assists children in developing the necessary physical, sensory, and behavioural skills for safe and effective feeding. The program addresses various challenges such as picky eating, oral-motor delays, sensory sensitivities, difficulties in adapting to new textures, or medical and developmental conditions that impact feeding. 

Through play-based, child-centered methods, Brittany collaborates with families to devise personalized strategies that encourage healthy nutrition, enjoyable mealtime experiences, and greater independence.