What does a diabetes health coach do ?

1. A coach tries to establish a friendly relationship with the client in the first few sessions in a holistic way.
2. Coaches follow a client-centered process to empower you to develop a personalized plan AND support you in executing that plan.
3. The coach helps to bring the necessary lifestyle changes by providing the necessary support to adopt the healthy behaviors in the long term.
4. The coach may ask you to produce the Hba1c report.

What can a Coachee expect ?

1. The weekly follow up sessions If required twice a week. Each session lasts for about 30-45 mins.
2. A Coachee has to undergo a full medical checkup and seek doctor’s advice before making any change in their physical activity and should consult a nutritionist/dietician for the dietary advice .
3. The Coach will keep the confidentiality of the client.

What is SLEEP HYGIENE?

Sleep hygiene is the term used to describe good sleeping habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping.

HEALTH: Sleep is important for a good health. Studies show that not getting enough sleep or getting poor quality sleep on a regular basis can increase the risk of having high blood pressure, heart disease, and other medical conditions.

MOOD: Sleep affects mood. Insufficient sleep can make you irritable and is linked to poor behaviour and trouble with relationships, especially among children and teens. People who chronically lack sleep are more likely to become depressed. During sleep, your body produces valuable hormones. Deep sleep triggers more release of growth hormone, which fuels growth in children and boosts muscle mass and the repair of cells and tissues in children and adults.

• Get a Good Night’s Sleep by eating well and being physically active.. Here are few tips to help you in getting a better sleep.
• Stick to a sleep schedule. Go to bed and wake up at the same time each day—even on the weekends.
• Exercise is a great activity to improve your sleeping habit. Try to exercise at least 30 minutes everyday.
• Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, colas, certain teas, and chocolate can take as long as 8 hours to wear it off fully. Nicotine is also a stimulant.
• Avoid alcoholic drinks before bed.
• Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.
• Avoid medicines that delay or disrupt your sleep, if possible.
• Don’t take naps after 3 p.m. Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night.
• Take a bath before bed. The drop in body temperature after the bath may help you feel sleepy, and the bath can help you relax.
• Have a good sleeping environment. Get rid of any electronic gadgets that might distract you from sleep like TV,mobile, laptop or computer in the bedroom. The temperature of your bedroom should be on the cooler side. The bedroom should be well ventilated and should get fresh air.
• Get fresh air and sunlight for at least 30 minutes each day..
• See a doctor if you continue to have trouble sleeping. How does a health coach help in sleep hygiene?
• Helping the client in making the necessary changes in their diet if required.
• Making them understand the importance of exercise in their daily routine.
• A sleep coach may advise on a checklist of dos and don’ts for the sleeping environment.
• Asking the client to maintain a diary to record essential details such as bedtime, wake up time, how long it takes to get to sleep, number of sleep interruptions, and number and length of daytime naps. The quality of sleep, consumption of food and drinks (caffeine and alcohol), medications, exercise levels, and so on may also be investigated. This diary will allow the sleep coach to evaluate the client’s sleep and advise where improvements should be made.

The word GOAL SETTING involves the development of an action plan which involves continuous motivation and discipline to achieve your target. The goals can be small or large as long as you are committed to work on the action plan. It develops an inner confidence and helps us to believe in ourselves when we reach our goal. Few important tips to achieve your goal.

1. It is important to identify and write down your goals .
2. Analyze your goal
3. Write pros/cons of your goal
4. Create a plan of action
5.  Continuously act and asses your goal
6. Periodically evaluate your goal.

How does a coach help with the goal setting ?

• The coach helps the client find their achievable stretch.
• Coach helps clients think big and also helps them to overcome struggles and barriers which don’t enable them to move forward.