1. Jaclyn Chadbourne, MA, CES
Sleep More Stress Less
Jaclyn Chadbourne, MA, CES
12/7/2018

2. Disclaimer
The content of this lecture is not designed to replace or refute that information that may have been provided by your physician or healthcare provider.
The focus of this material is on helping attendees understand the physiology behind stress and sleep.
Material presented is within the scope of knowledge of a Clinical Exercise Physiologist with a concentration in Human Nutrition Food and Exercise.
12/7/2018

3. Objectives
Review the benefits of sleep and definition of quality sleep
Review the concept of stress and negative impact of stress on the body
Discuss the relationship between Stress and Sleep specifically as it relates to internal hormones and physiological regulation of the body systems
Identify 6 Simple Steps to minimizing stress and establishing quality sleep patterns
12/7/2018

4. Top 3 Drivers to Increase Food Intake
Conditioned Memory
Inhibitory Control
Alcohol consumption
Sleep deprivation
Television
Reward Saliency
Drive to Eat
Am J Clin Nutr September 1, 2012 vol. 96 no

5. Exposure over time Acute response to TV, alcohol or sleep deprivation
Conditioned Memory
Acute response to TV, alcohol or sleep deprivation
Reward/enjoyment of food intake goes down
Inhibitory Control
Reward Saliency
Drive to Eat
Am J Clin Nutr September 1, 2012 vol. 96 no

6. hor·mone Let’s Talk Hormones Leptin Ghrelin Cortisol Insulin
a regulatory substance produced in an organism and transported in tissue fluids such as blood or sap to stimulate specific cells or tissues into action
Ghrelin
Cortisol
Insulin

8. Leptin Leptin is increased by:
Insulin
Restful sleep
Obesity
Stress
Increased estrogen
Leptin is decreased by:
Physical exercise
Sleep deprivation
Increased testosterone
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 Expenditure

9. Ghrelin The Hunger Hormone Stimulates GI motility and secretions
Produced by cells lining fundus of stomach and epsilon cells of pancreas
Function: Increase appetite
Reduced before meals and increased after meals
Opposed action of Leptin
Increases appetite and prevent fat utilization
Stimulates GI motility and secretions
Anti-inflammatory effect
Weight Gain = Decreased Ghrelin Levels
Weight Loss = Increased Ghrelin Levels

10. Cortisol Functions The Stress Hormone Produced in adrenal glands
Control blood sugar levels
Regulate metabolism
Reduce inflammation
Memory formulation
Salt/water balance and blood pressure regulation
Decreases bone formation
Aid in metabolism of fat, protein and carbohydrates
The Stress Hormone
Produced in adrenal glands
Secretion controlled by hypothalamus, pituitary gland and adrenal gland
Released during stress or low blood glucose
High in the AM and low in the PM

11. Cortisol Impact

12. Cortisol Fluctuations

13. The Cortisol Cycle
High Stress
Lack of Sleep (Quality)
Wake up tired
High glycemic index foods, caffeine, etc
Elevated Insulin
Elevated Cortisol
Adrenal Fatigue/DHEA Impact (?)
Eventually the body becomes unable to produce the required level of cortisol to manage bodies normal circadian rhythms.
12/7/2018

14. Why Do We Sleep?

15. The Stages of Sleep Let’s watch a video!
A condition of body and mind such as that which typically recurs for several hours every night, in which the nervous system is relatively inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended.
Let’s watch a video!
12/7/2018

16. Brain Waves

17. 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”
Low at pm – Helps us “go to sleep”
12/7/2018

18. Why Do We Get Stressed?

19. 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)
12/7/2018

20. The ANS
12/7/2018

21. Stress is essential to life…
BUT…

22. Sympathoexcition (Overactivation)
12/7/2018

23. Stress More and Sleep Less….
When quality of sleep is not ideal to replenish resources over a period of time body resources are diminished and we compensate in other areas to “find the energy”

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

25. 6 Simple Steps to Sleep More Stress Less The Rules of 30
Get 30 minutes of relaxation throughout the day (regardless of interval)
Avoid TV/electronics 30 minutes before bed
Get 30 minutes of physical activity most days of the week
Avoid water or excessive alcohol 30 minutes before bed
Wait 30 minutes and Take 30 minutes
Keep breaths per minute to < 30 (unless exercising)

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

27. 2) Avoid Electronics/TV 30 minutes before bed
Melatonin is a chemical that helps tell the body it is time to sleep. Melatonin production is stopped when light hits the eye. 
Two hours of phone/ipad/computer bright light was enough to suppress normal nighttime release of melatonin. Studies have also shown that if one exposes themselves to this type of light source chronically (many years) it can disrupt the sleep-wake pattern and lead to serious health consequences.

28. 3) 30 Minutes of moderate PA daily
Physical activity (even light to moderate) release endorphins
These endorphins tend to minimize the discomfort of exercise, block the feeling of pain, and are even associated with a feeling of euphoria.
Similar addictive behavior like morphine, heroin or nicotine – but its actually GOOD for us.

29. 4) Avoid Water, Excessive Alcohol Intake or Intense Exercise 30 minutes before bedtime

30. 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

31. 6) Aim for 5 breathing cycles every 30 seconds
Breathing rate and regulation
The Importance of the Diaphragm

32. It Takes Preparation