Intervention Plan
Abstract
In this paper the intervention report will help to analyze the treatment for insomnia. The use of proper sleep log is presented in this report to judge the results of the interventions. The problems of routine life are mentioned in it. Also, the reasons for the increase of the effects of problem on personal life are discussed in the paper. It is mentioned in this report that the use of appropriate diet, sleep hygiene, exercises and relaxation therapies can bring change in the sleeping habits. It can improve the sleeping hours and the overall work performance. The results are provided at the end of the paper that indicates the change that can bring a positive change in my life. The personal experience is included in the paper to determine the real facts of the problem ahead. The solutions are also provided that are derived from past studies including books and articles.
Intervention Plan
Introduction
The hectic work routine and busyness in life is impacting people and their health. The major problem is less time allocated to sleep that may result in the adverse effect on the health of a person. It is noticed that people are getting not enough sleep that is causing several mental health problems and behavioral problems. Not getting enough rest can also impact the overall performance of a person. For that people, need relaxation and cognitive therapy for Stimulus control. The reason to get these therapies is that people are involving intransient, acute or chronic insomnia/sleep disorders. As it undermines the work performance it needs to be solved. Similarly, in my case I am also going through this problem. However, with the help of appropriate behavioral interventions it can be controlled. Therefore, increased physical activities such as different exercises can be helpful too. Thus, in this paper interventions and methods to deal insomnia are presented.
There are various problems through which I am going through that I need to control. I believe that to bring the change I have changed my routine. However, this changed routine is causing other problems in my life (Meltzer & Crabtree, 2015). In start I was active enough to work even without having proper sleep but now, after getting involved in exercises my sleep time is increased but I find myself not active enough to complete all desired tasks. The activeness of mind and body is essential as it allows a person to get rest and refresh for the next day or specific task (Saddichha, 2010).
Plan for Intervention
As the plan for intervention is that I will keep continue the exercises three times a day once in the mornings for work, during my lunch, and again after work. I believe that it is the only way through which I can improve my sleep. It is clear that I am a victim of acute insomnia. Saddichha (2010) explained acute insomnia as it is a condition in which a person experiences short-term insomnia that means less sleep for several weeks and restlessness. The energy level is drains over the period. The National Institute of Health has also highlighted that the increasing habit of less sleep among adults or children have side effects and symptoms of some other problems. It is the reason that there are remedies and intervention therapies available to deal with insomnia. It is been noticed that insomnia is associated with a higher risk of developing chronic diseases. It is the reason that diagnosis and treatment of insomnia is available (Saddichha, 2010).
Meltzer & Crabtree (2015) also recommended that it is necessary that the evaluation of a patient with insomnia can be helpful to deal with it. Therefore, the first thing is to take the assessment of the routine and manage the sleep history. A sleep diary or sleep log will help to estimate the severity of the problem. A sleep diary will also keep the track of compliance with behavioral interventions (Meltzer & Crabtree, 2015).
There are some insomnia management strategies that can be applied to reduce the impacts of insomnia and habit of less sleep. It can be said that the use of stimulus control therapy, relaxation therapies, and cognitive therapy are the best interventions. Here, Eldredge, Parcel, Kok, & Gottlieb (2011) believe that physical activities can also play an integral role in reducing the insomnia. Getting at least 150 minutes of exercise a week can be beneficial to increase the sleeping hours. There are various studies available that says that increasing the physical activities can improve the sleeping hours and reduce the insomnia (Eldredge, Parcel, Kok, & Gottlieb, 2011). For that, there are researches conducted by different universities and psychologists. Their findings demonstrate a strong link between regular physical activity and increased hours of sleep. To deal with insomnia improving sleep habits must be the first line of treatment and for that sleep hygiene is also necessary. Here, sleep hygiene means a proper bedtime routine and a consistent sleep schedule. The room should be dark and quiet. There are few studies that have discovered the effectiveness of sleep hygiene that is equivalent to other sleep intervention strategies (Meltzer & Crabtree, 2015).
While describing the importance of physical activities it can be said that it is good for health and it helps to sleep. It is also possible that after a busy day and some exercises a person may feel to sleep early but for long-term health benefits. It is necessary that people should take wise decisions and continue to exercise without going for any medications. In my case I sometimes feel like I am over exerting my body for exercises and I should move to medications as well. However, moving to medication is not a healthy option and it may leave long-term negative impacts on the body. The exercise is the only solution to maintain fit and fine body (Eldredge, Parcel, Kok, & Gottlieb, 2011).
In my case, it can be highlighted that I am currently focusing on exercise regime to cure insomnia. There are different researches that claim that the behavior intervention helps in curing and improving insomnia. Exercise is an effective approach and intervention to cure insomnia. Eldredge, Parcel, Kok, & Gottlieb (2011) share the information that suggests to increase relaxation training. It would help to stimulate the hormonal functioning and enhance the cognitive functioning of the brain. It is because physical exercises significantly impact the functioning of brain and muscle relaxation. However, at the same time it is important that one should take proper diet and routine along with the physical exercise to stay on safe side. According to the research of Eldredge, Parcel, Kok, & Gottlieb (2011), it is noted that if the physical exercise is taken before 6 hours to bed time can worse sleep leading to insomnia (Eldredge, Parcel, Kok, & Gottlieb, 2011). Hence, it is important that one must engage in physical exercise for at least 6 hours before bedtime.
The timing is one of the important aspects that need to be considered on serious note. And all three states that the diatomaceous with the proper exercise regime needs to be followed the yoga is one of the most effective physical exercise can also be incorporated in the physical exercise regime in my daily routine. The sleeping time should be reduced to some extent if one has to do daily exercise. Yoga exercises including fresh breathing exercise are also necessary to live a healthy and happy life. I used to do Yoga exercise to make my mind fresh and also to maintain my physical health.
The use of different acupuncture points in yoga would help to improve blood circulation, hormonal functioning and stimulates cognitive functioning of the brain that would promote sleeping. It is important for me to take care of my diet and follow proper regime if I am only relying on behavioral intervention and don’t want to take any medication or any other therapy to treat insomnia. For this, it should be ensure that at least before six hours of bed time the caffeine beverages should be avoided in the night time as it leads to hyper arousal (Meltzer & Crabtree, 2015).
Moreover, Saddichha (2010) in the study shows that one should avoid large meal before the bedtime as it increases the gastrophageal reflux that leads to increase gastric reflux. Also it is recommended that one should avoid eating at late night. Meltzer & Crabtree (2015) support that the physical exercises stimulates muscle and functioning of brain that promotes sleep but if the physical exercise before six hours to sleep can actually activate your muscles and brain functioning that makes it difficult to fall asleep. Researchers also claim that the using traditional acupuncture techniques along with physical exercise can be beneficial to cure sleeping pattern. The use of different Acupuncture techniques can help cure insomnia as it improves sleeping patterns.
The use of different pressure point is an art that can be utilized to aid behavior therapy to cure insomnia. However, with this it is equally important that individual focuses on the Body and Balance which can be attained through yoga techniques. The sleeping disorders are actually related to the brain functioning. It was actually relax to the brain functioning and improves the focus that eventually slow down the production of stimulating hormones and cells that make difficult for individual to go to sleep. The other main aspect of physical exercise to cure insomnia can be supported with the environment. For this the engagement with different activities such as walking bare foot on grass, exhaling and inhaling exercises in garden can improve flow of oxygen in body that can help treat the functioning of brain.
Results
Herein, it will not be incorrect to state that the outcome of the intervention plan was positive. The intervention plan was successful that it actually resulted in improved sleeping hours. It can also be noticed that the behavioral intervention for increased sleeping hours was successful because I believe that opting different exercises for better sleep is a best remedy to get a proper sleep. Although, there are some other ways as well through which insomnia can be treated. There are various studies and researches are conducted to deal with insomnia. Some of them support the intervention that I have chosen and few of them also suggest going for yoga and some mind relaxing therapies. I agree that the use of different pressure point can also deal with insomnia. However, it believes that exercising and physical activities are more reliable that gives long-term results. Medicines only provide short-time satisfaction to a person but he will not be able to get long-term benefits from medication. Exercise is important phenomenons that bring effectiveness in the body parts and a person is ready to work quick and accurate (Meltzer & Crabtree, 2015).
Therefore, it can be said that the selection of appropriate intervention can give noticeable results. It is also possible that I can bring some change in my daily exercise regime but physical activities will remain as an important part of my life. Although, I can move to yoga as well but I believe that physical activities can keep me healthy. As the results are positive and the sleeping hours are increased I want to improve a little more and then I will become habitual of this routine. Daily exercise is the best habit that can improve the health of a person and he would be able to work harder than before. In fact, I felt the importance of exercise and realize that I would not be able to leave if continue this activity every day.
It can be noticed from the figure no. 1 in appendix that there is noticeable improvement in the sleeping hours that means that involvement in the physical activities give positive results. It can be seen in appendix 1, which after the efforts of 3-4 weeks the average sleeping hours will be improved from 19.5 hours to 27 hours of sleep per week. However, there is still some improvement required because the estimated average sleeping hour a human body needs is around 8 hours in a day. It means that I need to continue this struggle and ensure that all my activities are done in an allocated time and there is no leverage for compensating the sleeping time for that. The results are slow but it is positive. Although, I sometimes feel that I am over exerting my body because I struggle to wake up in the mornings but I can see that the number of hours of sleep is increased. Eldredge, Parcel, Kok, & Gottlieb (2011) describes this condition as it is a common symptoms of having tough exercises and this condition does not lasts longer than a month. Meltzer & Crabtree (2015) presented the reason that in start the muscles of the body are not used to go through this tough routine. Therefore, the body finds it difficult to accept this sudden change. Thus, I believe that my intervention is effective because my goal was to exhaust my body and that goal has been reached. The only thing that I will need is to find out the best way to balance this entire routine (Meltzer & Crabtree, 2015).
References
Eldredge, L. K., Parcel, G. S., Kok, G., & Gottlieb, N. H. (2011). Planning Health Promotion Programs: An Intervention Mapping Approach. Hoboken: John Wiley & Sons.
Meltzer, L. J., & Crabtree, V. M. (2015). Pediatric Sleep Problems: A Clinician's Guide to Behavioral Interventions. New York: American Psychological Association.
Saddichha, S. (2010). Diagnosis and treatment of chronic insomnia. Annals of Indian Academy of Neurology , 13 (2), 94-102.
Appendices 1
