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Health Improvement Plan

This health improvement plan for Anita Knapp focuses on enhancing her sleep quality over four weeks. Following her struggles with sleep deprivation, the plan incorporates gradual adjustments to her bedtime, encouraging relaxation techniques, and exploring alternatives to sleeping pills. Using a proactive approach based on health behavior models, this strategy addresses perceived barriers and emphasizes self-efficacy. The plan aims for Anita to experience more than 8 hours of sleep, resulting in an improved mood and overall well-being, showing significant progress by the end of the plan.

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Health Improvement Plan

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  1. Health Improvement Plan Chris Carpio

  2. Client Overview • Name: Anita Knapp • Date of Birth: 12-19-1974 • Highest Grade Completed: Master’s Degree • Marital Status: Married 17 years • Primary Language Spoken: English • Sex: Female

  3. Overview of health history • Weight: 110 lbs. • Height: 5’1 ft. • Adult illnesses: hypothyroidism (12 years ago) • Family health history: diabetes, hypertension • Modes of relaxation: reading, walking, watching television

  4. Target Behavior • Reduce sleep deprivation • Get more sleep

  5. Smart goal • By 4 weeks, the patient will be getting more hours of sleep and feeling less grumpy in the morning. • Find better alternatives to sleeping pills, such as the sound ocean waves or a cup of tea. • Improving her sleeping schedule and maintain a healthy lifestyle

  6. Theory (Hbm) • Perceived Susceptibility: more prone to accidents, lower cognitive abilities, less focused • Perceived Severity: does not believe that the effects of sleep deprivation will happen • Perceived Barriers: wont be able to sleep without watching t.v. • Self-Efficacy: now getting a full night’s rest and feeling better throughout the day

  7. Research • Sleep deprivation decreases the pain threshold. (Onen, S.H., Alloui, A., Gross, A., Eschallier, A., Dubray, C., 2001) • More sleep will overall increase the quality of the day. • Sleep deprivation is one of the leading causes of accidents. (Leger, D., Bayon, V., Ohayon, M. M., Philip, P., Ement, P., Metlaine, A., Chennaouim, M., Faraut, B. 2014) • More sleep increases the awareness of the surroundings. • Artificial light hinders the ability to sleep. (Dijk, D.J. 2013) • By turning of all sources of light, sleep can be easier to achieve. • Poor sleep quality impairs cognitive performance. (Miyata, S., Noda, A., Iwamoto., Kawano, N., Okuda, M., Ozaki, N. 2013) • Better sleep will enhance the capabilities of the mind.

  8. Action plan • For the next 4 weeks, every day she will sleep 15 minutes earlier than the night before. • Starting at 12pm, by the end of 4 weeks, she will be sleeping by 8:30pm. • Her biological clock will adjust and get used to the better sleeping schedule.

  9. Results • By the end of week 2, the patient’s mood has drastically changed. Changing from being extremely grumpy in the morning to becoming a morning lover. • By week 4 her entire sleeping schedule has improved. • She is getting more than 8 hours of sleep.

  10. Personal analysis • I have learned that dedication is the most important value when trying to achieve a goal. • I have learned that it’s had for people to change, even when they really want to. • The charting process is very time consuming and is very labor intensive.

  11. References • Onen, S. H. , Alloui, A. , Gross, A. , Eschallier, A. and Dubray, C. (2001), The effects of total sleep deprivation, selective sleep interruption and sleep recovery on pain tolerance thresholds in healthy subjects. Journal of Sleep Research, 10: 35–42. doi: 10.1046/j.1365-2869.2001.00240.x • Léger, D., Bayon, V., Ohayon, M. M., Philip, P., Ement, P., Metlaine, A., Chennaoui, M. and Faraut, B. (2014), Insomnia and accidents: cross-sectional study (EQUINOX) on sleep-related home, work and car accidents in 5293 subjects with insomnia from 10 countries. Journal of Sleep Research, 23: 143–152. doi: 10.1111/jsr.12104 • Dijk, D.-J. (2013), Why do we sleep so late?. Journal of Sleep Research, 22: 605–606. doi: 10.1111/jsr.12111 • Miyata, S., Noda, A., Iwamoto, K., Kawano, N., Okuda, M. and Ozaki, N. (2013), Poor sleep quality impairs cognitive performance in older adults. Journal of Sleep Research, 22: 535–541. doi: 10.1111/jsr.12054

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