Health Psychology and a Chronic Health Problem - Assignment Example

Some ways in which a health psychologist can help a patient of insomnia are by creating a routine for regular bedtime, suggesting activities of relaxation before bed, and limiting the intake of caffeine. Creating a regular routine for bedtime is an effective way to prevent insomnia in health psychology. In this method, the health psychologist establishes a regular bedtime for the patient along with a suggesting a number of do’s and don’ts in bed. For example, the patient is not allowed to use the bedroom for any kind of activity that is not related to bedroom e.g. gossiping with friends or eating.

The patient is suggested not to stay in bed while awake for extended periods. The patient is discouraged from going to bed just because he/she feels bored. The health psychologist suggests the patient to take such accessories and gadgets as computers and television out of the bedroom. To increase the body’s natural melatonin, the patient is suggested to dim the lights of the bedroom for at least an hour. Wearing a sleep mask is recommended along with the treatments of windows to darken the room.

Before going to bed, the patient is suggested to take a bath and engage in activities that have a relaxing and soothing effect on mind and body. Such activities can be reading or listening to peaceful music and can vary according to the individualistic desires and preferences of the patients. Before bedtime, the patient is suggested to stay away from situations that are likely to cause stress or emotional exhaustion. Another way that health psychologists can use to prevent insomnia is by regulating the stress.

Most sleep experts consider stress to be the fundamental problem causing short-term sleeping difficulties. Some of the most common triggers are pressures related to job or school, problems related to family or marriage, death of a loved one, or a serious illness. An effective way to tackle these problems and relieve stress is regular exercise. Regular exercise not only facilitates the circulation of blood in the brain and all parts of the body, but also provides the individual with an opportunity to break connections with the daily businesses and activities for a certain time and be close to nature.

To prevent insomnia, an individual is advised to exercise for at least three hours prior to going to bed (ThirdAge.com, 2013). If the buffer of at least three hours is not maintained between exercise and bedtime, the workout may actually keep the individual awake since the body then does not have the opportunity to relax and cool down. Deep breathing, meditation, and yoga are some other ways that health psychologists use to reduce stress and prevent insomnia. One intervention that health psychologists can make to prevent insomnia is by providing the patients with cognitive behavior therapy.

Cognitive behavior therapy is essentially a structured program which assists the patients in recognizing and replacing the behaviors and thoughts which aggravate sleep problems. Cognitive behavior therapy differs from sleeping pills in that it helps the patient overcome the fundamental reasons that cause problems in sleeping. Health psychologists can use a range of elements of cognitive behavior therapy to prevent insomnia. These elements include but are not limited to sleep education, psychotherapy and