Embracing Hope

Chapter Nineteen: Sleep, Nutrition, and Exercise - The Triangle for Wellbeing

A balanced approach to sleep, nutrition, and exercise forms a powerful foundation for neurodiverse children’s health and daily functioning

Chapter Nineteen Summary

 Chapter 19, “Sleep, Nutrition, and Exercise: The Triangle for Wellbeing,” emphasizes the interconnectedness of sleep, nutrition, and exercise as foundational elements for children’s health, especially those with neurodevelopmental differences. The chapter departs from the book’s usual anecdotal style, focusing instead on practical guidance and research-based insights.

The authors present sleep, nutrition, and exercise as a three-legged stool: when one element is off balance, the whole system is affected. Each area supports sensory processing, executive functioning, and emotional regulation. For example, good sleep improves food choices and energy for exercise, while proper nutrition enhances sleep quality and exercise tolerance. Exercise, in turn, regulates appetite and deepens sleep.

The chapter details the unique sleep challenges faced by children with ASD, ADHD, FASD, and trauma, citing overlapping issues like disrupted melatonin production, sensory sensitivities, and impaired regulatory systems. Strategies for improving sleep include consistent routines, sensory-friendly environments, and professional interventions such as CBT-I and melatonin supplementation under medical guidance.

Nutrition is explored through the lens of the gut-brain connection, metabolic differences, and sensory impacts on food preferences. The chapter recommends nutrient-dense foods, attention to vitamins and minerals, and consistent meal timing (chrononutrition) to stabilize mood and sleep. Medication effects and the importance of professional guidance are highlighted.

Exercise is presented as a flexible, accessible tool for improving sleep, mood, focus, and sensory integration. Practical suggestions include creative, enjoyable movement activities tailored to the child’s interests and energy patterns.

Key Takeaways for Parents/Caregivers

Triangle of Health

Sleep, nutrition, and exercise form an interconnected “triangle of health,” each supporting and amplifying the benefits of the others for children’s development and daily functioning

System Destablization

Adaptive skills include practical, social, and conceptual abilities necessary for independent living.

Impact of Poor Sleep Hygiene

Intelligence is often categorized into conceptual, mechanical, and behavioral domains.

Tracking Sleep and Behaviors/Symptoms

Adaptive skills are divided into conceptual (planning, organization), practical (self-care, safety), and social (relationship-building, emotional regulation).

Brain Regions

Children may excel in academics but struggle with tasks like dressing themselves or making friends.

Brain Function

Brain functions such as attention, organization, and impulse control are crucial for developing adaptive skills.

Metabloic Considerations

Neurodiverse children may have unique profiles—strong in some areas, challenged in others.

Visual Supports

Tools such as mind maps and checklists can help children organize and remember routines

Nutritional Impact

A supportive environment and advocacy are essential for nurturing adaptive skills.

Sensory Integration

Social and emotional regulation are as important as practical skills for independence.

Freeform Activities

Exercise does not need to be structured or intense; creative, enjoyable activities tailored to the child’s interests are most effective

Confidence and Social Skills Boost

True potential is realized by nurturing both intelligence and adaptive skills, preparing children for real-world challenges.

Explore Further

Recommended Readings
Additional Resources

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