B Y : N I C O L E T T E A R M E N T I SLEEP
WHAT IS SLEEP Sleep is an altered state of consciousness where your body does a lot of important work. Getting restful sleep-and enough of it- is vitally important to living as healthy as possible throughout your life. A lack of sleep, on the other hand, speeds up the aging process.
WHY DO WE NEED SLEEP 1.Its restorative 2. Its Adaptive
HOW MUCH DO WE NEED? - We should get between seven and a half to nine hours of sleep per night. Not enough sleep: -We become irritable, less alert, hard time concentrating, feeling drowsy. -Affects our immune system.
HOW LONG SHOULD IT TAKE TO FALL ASLEEP Less than 5 minutes: Exhaustion; you are not getting enough sleep. 5-15 minutes: This is a healthy amount of time to fall asleep. 15-30: Stress may be interfering with your sleep; you need to do something to help wind down before bed time. 30-60 minutes: Insomnia; try 20 minutes of deep breathing or muscle relaxation. 60 + minutes: Its time to see your doctor or a sleep specialist.
SLEEP AND WEIGHT Studies show that people who get five hours or less of sleep each night are much more prone to weight gain. This is primarily due to a lack of sleep in which affects two hormones that stimulate appetite.
SLEEP APNEA If you re getting at least 7 ½ hours of sleep and still feel tired the next day, talk to your physician about sleep apnea, a common disorder that disrupts sleep. Sleep Apnea is associated with: Loud snoring, daytime fatigue, excess weight, high blood pressure, periods where you stop breathing during sleep, a headache in the morning, insomnia.
Insomnia - A sleep disorder that is characterized by difficulty falling and or staying asleep. People with insomnia have one or more of the following symptoms: *Difficulty falling asleep *Waking up often during the night and having trouble going back to sleep *Waking up too early in the morning *Feeling tired upon waking
MEDICATIONS THAT CAN KEEP YOU AWAKE Non- prescription Drugs: -decongestants, nicotine, antihistamines, stimulants, alcohol, caffeine. Prescription Drugs: -Stimulants, coming off sedatives, diuretics, corticosteroids, and many anti depressants.
STAGES OF SLEEP STAGE 1: Dozing Stage STAGE 2: Light Sleep STAGE 3: Deeper Sleep STAGE 4: Deepest Stage of Sleep STAGE 5: REM Sleep
HEALTHY SLEEP HYGIENE Go to sleep and wake up at the same time every day, even on weekends. Follow a regular bedtime routine. Dim lights in your home as bedtime approaches. Avoid work and worry as you prepare for sleep. Get plenty of exercise in the mornings or mid-day.
HEALTHY SLEEP CONT. Avoid long naps in the late afternoon and early evening. Don t work, read, eat, or watch TV in bed. When you get into bed, focus on calming your body. Invest in a good quality mattress. Maintain ideal sleep conditions: block noise. Limit food, alcohol, caffeine, liquids.
EXERCISE & STRETCHING
EXERCISE is a virtual necessity to maintain proper functioning of major physiological systems.
TODAY S SOCIETY American s Stress about their weight Sedentary Lifestyle obesity Health decline Coronary Heart Disease
PHYSICAL ACTIVITY: TWO CATEGORIES Aerobic & Anaerobic: types of physical exertion that parallel the two aspects of fight-or-flight response. Anaerobic: physical motion intense in power and strength yet short in duration. Aerobic: Cardiovascular-endurance activities such as running, swimming, cycling, cross country skiing, rhythmic dancing and walking; they are rhythmic or continuous.
CARDIOVASCULAR Exercise Benefits Physiological + General
Exercise work physical exercise is stress to the body, it is fight or flight response in motion
PHYSIOLOGY Physical exercise utilizes stress hormones Physiological homeostasis suggests that physical exercise might be the closest thing we have to the fountain of youth.
EXERCISE & STRESS Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. exercise should be part of your stress management plan. Increases overall health and wellbeing
DIRECT STRESS BENEFITS Pumps up your endorphins runner's high It s meditation in motion Improves mood
DO YOU EXERCISE? Common reasons to skip: I don t have enough time It s too hot or too cold I need to do housework I need to do shopping I m too tired I m in good enough shape I m on my feet all day
FIT IN EXERCISE Schedule workout time Do some chores Walk/run while you are waiting for something to be done Move your body while dinner is cooking Walk/run dog Ride a bike to the store
FITTING EXERCISE INTO YOUR WORKDAY Lunch break Stretch at your desk Grab your water bottle or resistance bands and do some strength exercises at your desk
STRETCHING Stretching is an effective strategy to aid in the relief of stress. It lengthens the muscles to relieve muscle tension. Desk, computer work, long driving, walking in high heels cause muscles, tendons, and ligaments to shorten. Loss of Flexibility Breathing is important
NUTRITION & STRESS Food provides nutrients as well as emotional pleasures Serves as a pacifier to calm nerves Eating used as a coping technique dieting
FOOD CHOICES High sugar High fat Bleached flour Genetically modified organisms Hormones Antibiotics Petro chemicals introduced by means of fertilizers Fungicides & pesticides
STRESS Compromises the ability to digest, absorb, metabolize, and eliminate nutrients. DOMINO EFFECT: The relationship between nutrition, stress, and the immune system. Domino 1 Domino 2 Domino 3 Domino 4
EAT FOR A HEALTHY IMMUNE SYSTEM Consume antioxidants Fiber Fresh Water Eat organics Adequate proteins Decrease processed food Decrease antibiotics and hormone consumption Consume Omega 3 and Omega 6 Decreased saturated fats Eat colorfully
CORTISOL Stress increases production of cortisol, which increases the production of the chemical neuropeptide Y (NPY) in the brain.
PHYSIOLOGICAL EFFECTS Often the act of eating is done for emotional reasons that have nothing to do with nutritional demands of the body Food is often used as a means to pacify our minds and hearts Eating disorders Unresolved anger Food becomes a tranquilizer that calms nerves
RECOMMENDATIONS FOR HEALTHY EATING HABITS Eat a well balanced diet Eat a good breakfast and space meals evenly throughout the day Avoid or minimize the consumption of caffeine and sugar Eat a diet that provides adequate levels of vitamins and minerals that are potentially vulnerable to stress
Adequate sleep, exercise, & diet means less stress, so why not take the time than settle for less Thank You