Sleep More Stress Les. Jaclyn Chadbourne, MA, CES

Transcription

1 Sleep More Stress Les Jaclyn Chadbourne, MA, CES

2 Disclaimer The content of this lecture is not designed to replace or re information that may have been provided by your physic healthcare provider. The focus of this material is on helping attendees underst physiology behind stress and sleep. Material presented is within the scope of knowledge of a Exercise Physiologist with a concentration in Human Nu and Exercise.

3 Objectives Review the benefits of sleep and definition of quality slee Review the concept of stress and negative impact of stres Discuss the relationship between Stress and Sleep specifi relates to internal hormones and physiological regulation systems Identify 6 Simple Steps to minimizing stress and establis sleep patterns

4 Top 3 Drivers to Increase Food Intake Alcohol consumption Sleep deprivation Television Conditioned Memory Reward Saliency Inhibitor Control Drive t Eat

5 Exposure over time Acute response to TV, alcohol or sleep deprivation Reward/enjoyment of food intake goes down Conditioned Memory Inhibitor Control Reward Saliency Drive to

6 Let s Talk Hormones Leptin Ghrelin Cortisol hor mone a regulatory substance produced i and transported in tissue fluids su sap to stimulate specific cells or t action

7

8 Leptin Produced in adipose tissue which targets the hypothalamus Function: Suppress Appetite Influences quantity of food consumed relative to energy expenditure High Leptin = Decreased Appetite = Increased Energy Leptin is increased b Insulin Restful sleep Obesity Stress Increased estrogen Leptin is decreased Physical exercise Sleep deprivation Increased testostero

9 Ghrelin The Hunger Hormone Produced by cells lining fundus of stomach and epsilon cells of pancreas Function: Increase appetite Reduced before meals and increased after meals Stimulates GI motili secretions Anti-inflammatory e Weight Gain = Decre Levels Weight Loss = Increa Levels

10 Sleep Matters

11 Cortisol The Stress Hormone Produced in adrenal glands Secretion controlled by hypothalamus, pituitary gland and adrenal gland Released during stress or low blood glucose Functions Control blood sugar l Regulate metabolism Reduce inflammation Memory formulation Salt/water balance an pressure regulation Decreases bone form Aid in metabolism of and carbohydrates

12 Cortisol Impact

13 Cortisol Fluctuations

14 The Cortisol Cycle Adrenal Fatigue/DHE A Impact (?) High Eventually the body becomes unable to produce the required level of cortisol to manage bodies normal circadian rhythms. Elevated Cortisol Elevated Insulin High glycemic index foods,

15 Why Do We Sleep?

16 The Stages A condition of bod such as that which for several hours e which the nervous relatively inactive the postural muscl consciousness pra suspended. Let s watch

17 Brain Waves

18 Quality vs. Quantity Quality more important than quantity Decreased sleep quality is associated with: Impaired Cortisol Levels Impaired Glucose Regulation Risk for diabetes Impaired or imbalance of body resources Abnormal/Impaired Cortisol production and High am (4 am) Helps wake us up

19 Why Do We Get Stressed?

20 Stress Fight or Flight Eustress vs. Distress Physiological adaptations to the feedback we are telling our body Attacked by a tiger? Fighting with a colleague? Autonomic Nervous System (ANS)

21 T

22 Stress is essential to life BU

23 Sympathoexcition (Overactivation)

24 Stress More and Sleep Less. When quality of sleep is not ideal to replenish resources of time body resources are diminished and we compensa areas to find the energy

25 Know your Pattern Does the early bird get the worm? When are we most likely to engage in detrimental beha Shift work or irregular sleep cycle? What is your 24 hour pattern? Select 1 thing to improve your circadian rhythm

26 6 Simple Steps to Sleep More Stress Less The Rules of 30 1) Get 30 minutes of relaxation throughout the day (regar 2) Avoid TV/electronics 30 minutes before bed 3) Get 30 minutes of physical activity most days of the we 4) Avoid water or excessive alcohol 30 minutes before be 5) Wait 30 minutes and Take 30 minutes 6) Keep breaths per minute to < 30 (unless exercising)

27 1) Get 30 minutes of relaxation throughout the day interval) Plan a 5 minute transition time between meetings Take time to relax while taking a bathroom break Relaxation/breathing activity in the car

28 2) Avoid Electronics/TV 30 minutes Melatonin is a chemical that helps tell the body it is time Melatonin production is stopped when light hits the eye. Two hours of phone/ipad/computer bright light was enou normal nighttime release of melatonin. Studies have also one exposes themselves to this type of light source chron years) it can disrupt the sleep-wake pattern and lead to se consequences.

29 3) 30 Minutes of moderate PA daily Physical activity (even light to moderate) release endorph These endorphins tend to minimize the discomfort of exe the feeling of pain, and are even associated with a feeling Similar addictive behavior like morphine, heroin or nicot actually GOOD for us.

30 4) Avoid Water, Excessive Alcohol I Intense Exercise 30 minutes before b

31 5) Wait 30 minutes and Take 30 minutes Wait 30 minutes upon waking before reaching for food/caffeine Take at least 30 minutes to eat your meals

32 6) Aim for 5 breathing cycles every 3 Breathing rate and regulation The Importance of the Diaphragm

33 It Takes Preparation