Question

a person has

1. Insomnia
2. Stress

create a teaching plan (200 words)

• Provide two (2) health promotion and/or illness prevention strategies for each actual or potential health concern you have identified (4 total).
• Rationale must be provided as to why each of the health promotion and/or illness prevention strategies were chosen.

Answer 1

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep.

The condition can be short-term (acute) or can last a long time (chronic). It may also come and go.
Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.

Types of Insomnia

There are two types of insomnia: primary and secondary. Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.

Mental health issues like depression and anxietyMedications for colds, allergies, depression, high blood pressure, and asthmaPain or discomfort at nightCaffeine, tobacco, or alcohol useHyperthyroidism and other endocrine problemsOther sleep disorders, like sleep apnea or restless legs syndrome

Insomnia Risk Factors

Insomnia affects women more than men and older people more than younger ones. Young and middle-age African Americans also have a higher risk.

Other risk factors include:

Long-term illnessMental health issuesWorking night shifts or shifts that rotate.

Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.

Types of Insomnia

There are two types of insomnia: primary and secondary.

Primary insomnia: This means your sleep problems aren’t linked to any other health condition or problem.Secondary insomnia: This means you have trouble sleeping because of a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication; or substance use (like alcohol).

Insomnia Causes

Causes of primary insomniainclude:

Stress related to big life events, like a job loss or change, the death of a loved one, divorce, or movingThings around you like noise, light, or temperatureChanges to your sleep schedule like jet lag, a new shift at work, or bad habits you picked up when you had other sleep problems.

Causes of secondary insomniainclude:

Mental health issues like depression and anxietyMedications for colds, allergies, depression, high blood pressure, and asthmaPain or discomfort at nightCaffeine, tobacco, or alcohol useHyperthyroidism and other endocrine problemsOther sleep disorders, like sleep apnea or restless legs syndrome

Insomnia Risk Factors
Insomnia affects women more than men and older people more than younger ones. Young and middle-age African Americans also have a higher risk.

Other risk factors include:

Long-term illness Mental health issuesWorking night shifts or shifts that rotate

Insomnia Symptoms

Symptoms of insomnia include:

Sleepiness during the day Fatigue Grumpiness Problems with concentration or memory

Insomnia Diagnosis

Your doctor will do a physical ex-am and ask about your medical history and sleep history.

They might tell you to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. They may talk to your bed partner about how much and how well you’re sleeping. You might also have special tests at a sleep center.   
Insomnia Treatment:-
Acute insomnia may not need treatment.
If it’s hard for you to do everyday activities because you’re tired, your doctor may prescribe sleeping pills for a short time. Medicines that work quickly but briefly can help you avoid problems like drowsiness the next day.
Don’t use over-the-counter sleeping pills for insomnia. They might have side effects, and they tend to work less well over time.
For chronic insomnia, you’ll need treatment for the conditions or health problems that are keeping you awake. Your doctor might also suggest behavioral therapy. This can help you change the things you do that make insomnia worse and learn what you can do to promote sleep.
Insomnia Complications:-
Our bodies and brains need sleep so they can repair themselves. It’s also crucial for learning and keeping memories. If insomnia is keeping you awake, you could have:
A higher risk of health problems like high blood pressure, obesity, and depressionA higher risk of falling, if you’re an older womanTrouble focusingAnxietyGrumpinessSlow reaction time that can lead to a car crash.
Insomnia Prevention:-
Good sleep habits, also called sleep hygiene, can help you beat insomnia. Here are some tips:
Go to sleep at the same time each night, and get up at the same time each morning. Try not to take naps during the day, because they may make you less sleepy at night.Don’t use phones or e-books before bed. Their light can make it harder to fall asleep.Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can make you wake up in the middle of the night and hurt your sleep quality.Get regular exercise. Try not to work out close to bedtime, because it may make it hard to fall asleep. Experts suggest exercising at least 3 to 4 hours before bed.Don't eat a heavy meal late in the day. But a light snack before bedtime may help you sleep.Make your bedroom comfortable: dark, quiet, and not too warm or too cold. If light is a problem, use a sleeping mask. To cover up sounds, try earplugs, a fan, or a white noise machine.Follow a routine to relax before bed. Read a book, listen to music, or take a bath.Don’t use your bed for anything other than sleep and sex. If you can't fall asleep and aren’t drowsy, get up and do something calming, like reading until you feel sleepy.If you tend to lie awake and worry about things, make a to-do list before you go to bed. This may help you put your concerns aside for the night.

2) Stress is a normal reaction the body has when changes occur. It can respond to these changes physically, mentally, or emotionally.
Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress.
How does stress affect health?

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between stressors. As a result, the person becomes overworked, and stress-related tension builds. The body's autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the "fight or flight response", is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body – both physical and emotional.

Stress that continues without relief can lead to a condition called distress – a negative stress reaction. Distress can disturb the body's internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping. Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to 6 of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.

Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress. These substances or behaviors include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state and cause more problems. The distressed person becomes trapped in a vicious circle.

What are the warning signs of stress?

Chronic stress can wear down the body's natural defenses, leading to a variety of physical symptoms, including the following:

Dizziness or a general feeling of "being out of it."General aches and pains.Grinding teeth, clenched jaw.Headaches.Indigestion or acid reflux symptoms.Increase in or loss of appetite.Muscle tension in neck, face or shoulders.Problems sleeping.Racing heart.Cold and sweaty palms.Tiredness, exhaustion.Trembling/shaking.Weight gain or loss.Upset stomach, diarrhea.Sexual difficulties.
Tips for reducing stress

People can learn to manage stress and lead happier, healthier lives. You may want to begin with the following tips:

Keep a positive attitude.Accept that there are events that you cannot control.Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.Exercise regularly. Your body can fight stress better when it is fit.Eat healthy, well-balanced meals.Learn to manage your time more effectively.Set limits appropriately and say no to requests that would create excessive stress in your life.Make time for hobbies and interests.Get enough rest and sleep. Your body needs time to recover from stressful events.Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.Seek out social support. Spend enough time with those you love.Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.