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210 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Stress
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biological response to demands made upon an individual
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Components of stressors
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(1): anything that makes us adapt
(2): our response to the stressor |
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Responses to stressors
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Social (rejection, embarrassment)
Physical (fatigue, bacterial infection) Intellectual (confusion) Emotion (anger, hostility) Spiritual (guilt) |
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Eustress
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positive stress; provides opportunity to grow. Examples include new job, getting married, having a baby
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Distress
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negative stress; regress/too intense. Examples include divorce, geting fired, death of family/friend
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Stress can be ___ or ___
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real; imagined
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Stress can be ___ centered or ___ specific
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Life; situation. Examples in life include health, family, financial. Examples of situations include college or being on a team.
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What determines our reaction to stress?
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Our response
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It is important to be in homeostatis. What is homeostatis?
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Internal balance
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Sources of stress that students face
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pressure to achieve -- high standards
financial burdens -- balance job and school family stressors -- divorced parents; health problems; conflict living adjustments -- away from home; MUST establish new social network social pressure -- alcohol; drugs; sex; peer pressure |
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What are the four sources of stress?
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Physical
environmental emotional/social occupational |
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Physical source of stress
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Any agent/condition that challenges the body.
Examples are virus, infection, pain, fever, trauma, alcohol, drugs |
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Environmental source of stress
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Distractions around you.
Examples include temperature, humidity, pollutants, noise, sound over 85 decibles |
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Dramatic Environment
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Severe storms, drought, famine, flood, earthquake, forest fire, war
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Emotional/social source of stress
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Conflict (most common) -- needs/demands not met
Hassles (minor instances) -- lock keys in a car, wait for appt, unexpected company These can be more dangerous b/c they happen frequently and daily |
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Occupational source of stress
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Task demands -- repetitive, too few/many challenges, job insecutiy, overload
Role demands -- conflict, ambiguity Interpersonal demands -- abrasive boss, passive leader, abusive co-workers Physical demands -- uncomfortable chair, lighting, noise, temp Conflicts -- work, family |
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Determinants of whether something is a stressor
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Perception
Intensity (of incident, situation) Time (early, late, rushed) Place (where; highway; parking lot) Who or what's causing it (situation) Physical state (tired, energized) Heredity/genetic predisposition (quick to anger) Emotional state (happy, sad, angry) Learned reactions (behavior, defense driven) Personality (attitude/beliefs) |
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Study the Yerkes-Dodson Curve on pg. 2 of notes!
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See http://www.google.com/imgres?imgurl=http://sourcesofinsight.com/wp-content/uploads/2008/09/yerkes-dodson-human-performance-curve.gif&imgrefurl=http://sourcesofinsight.com/2008/01/14/yerkes-dodson-human-performance-curve/&h=188&w=369&sz=5&tbnid=JksneaWxvq4bLM:&tbnh=62&tbnw=122&prev=/images%3Fq%3Dyerkes-dodson%2Bcurve&zoom=1&q=yerkes-dodson+curve&hl=en&usg=__qJ9AJdJHKZePoc-FvKqosi_97hA=&sa=X&ei=cOGgTNz-EcX6nAe0lpCmDQ&ved=0CCQQ9QEwBA
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Effect of stress on cardiovascular system
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increase blood pressure; cause stroke; congestive heart failure
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Effect of stress on gastrointestinal
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diarrhea
ulcers constipation |
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Effect of stress on musculoskeletal
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tension headaches; migraine; low back pain; rheumatoid arthritis
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Effect of stress on respiratory
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shortness/rapid breathing; asthma; hay fever allergic reactions (significant emotional stress may cause allergic rxns even if allergen is not present)
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Gastrointestinal
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swallow difficult (less saliva); more hydrochloric acid in stomach (ulcers); liver releases glucose which inflames pancreas
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Cardiovascular
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increase heart rate and blood pressure; cholesterol goes up; heart beats more forcefully and with more blood
Prolonged stress may lead to hypertension and stopping heart |
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Immune system
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suppresses immune system ability to produce lymphocytes and antibodies that help cure infection
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Psychoneuroimmunology
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focuses on the links among mind, brain, and immune system
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Major functions of the brain
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directs nerve impulses throughout the body
controls voluntary processes: senses, movement controls involuntary processes: heart rate, digestion, blood pressure cognitive area in body; memories, ideas powerful connection between emotion and immunity |
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Functions of the immune system
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Patrol and guard body
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Negative physiological effects over time of negative emotional wellness. Emotional wellness both directly and indirectly influence physical health dimension. The feelings we have and the way we express them can either boost immune system or weaken it.
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Heart diseases
High blood pressure Allergies Arthritis Asthma Diabetes Insomnia Cavities Ulcer |
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Structure of CNS
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CNS
PNS Autonomic (sympathetic and parasympathetic) and Somatic Nervous System |
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Norepinephrine neurotransmitter
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increase clotting
increase heart rate increase LDL cholesterol |
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Epinephrine neurotransmitter
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increase confidence (adrenaline)
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Dopamine neurotransmitter
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vascoconstrictor (slows blood supply to certain places)
pleasure enhancer |
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Serotonin neurotransmitter
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elevates mood
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Fight or Flight Response
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biological response (confront or run)
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Alarmed Stage of Fight or Flight Response
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first faced w/stressor; body prepares for defense; many physical changes occur internally (blood thickens)
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Resistance Stage of Fight or Flight Response
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body intensifies the alarm stage and anticipates perceived challenge; hormones are produced and released (glucose for energy)
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Recovery Stage of Fight or Flight Response
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end of experience; body relaxes and slows heart rate and blood pressure; come back to homeostasis
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Study GAS sheet
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first page (handout) in this section of notes
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Four ways to manage stress (physically)
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Nutrition (well-balanced diet)
Exercise (helps body rebound) Sleep (regular habits; 8 hrs) Touch/sexual intimacy (connectedness;compassion) |
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Personality
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total physical, intellectual, & emotional structure of an individual including abilities, interests, and attitudes
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Type A Personality
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Coronary Prone. Most prominent. Characteristics are competitive and hard nosed, who is also hostile or angry; all lead to aggression, time-urgent, impatient behaviors, CAN come from genes but mainly comes from non-supportive family environment; higher cortisol, epinephrine, fat levels, cholesterol; "hurried sickness"
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Type B Personality
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Relaxed. Complete opposite of type A. Characterized by easy going, non-competitive, laid-back lifestyle. Little hostility and do not strive toward goals. Low level of heart disease.
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Type C Personality
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Cancer prone. Show little emotion and appear ambivalent (conflictive feelings) toward self and others. Described as consistently serious, overly cooperative, overanxious, painfully sensitive, passive, and apologetic.
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Type D Personality
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Distressed. Characterized by negative emotions and social inhibitions. They isolate themselves. Excessive dependence on others, low levels of social support, excessive worrying, annoyance, and fear of common situations.
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Type T Personality
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Thrill seekers. Risky behaviors produce relaxation response.
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Anger
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Usually temporary emotion. Combines a psychological and physical arousal. Anger, unlike hostility, is a temporary emotion with high norepinephrine and epinephrine.
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Hostility
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On going accumulation of anger and imitation (anger, resentment, suspicion). Anger shows during trivial situations.
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Devastating characteristics of hostility
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Causes continuous release of hormones that destroy health
Weakens branch of CNS that calms body down after emergency |
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Perfectionism
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Setting too high of goals; Hinders relationships, academic performance, athletic performance
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Self-esteem
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To know and like yourself. Accept they are not perfect but cherish positive qualities. Is crucial for emotional wellness and growth. People that take care of themselves have more energy.
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Worry
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State in which we dwell on something so much it causes us to become apprehensive. Worry is thinking part of anxiety. It can lead to uncertainty -- most devastating kind of stress that leaves person in constant state of semi-arousal
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Anxiety
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the psychological and physiological response to worry and causes physical changes (racing pulse, rapid breathing)
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Fear
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Causes head to spin, heart to race, labored breathing, palms to sweat, knees to buckle. Huge effect on heart!
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Grief Process: The Stages of Grief
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Denial
Anger Bargaining Depression Acceptance Hope |
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Hardiness
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When an individual enjoys remarkably good health and longevity
"emotional intelligence" |
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The Three C's of Hardiness
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Commitment: to yourself, work, family. Good sense of direction
Control: you can influence a negative event in a positive way. Cushion impact by how you perceive/react to situation Challenge: ability to see change as an opportunity for growth and excitement. |
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Learned Optimism
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A person attributes their failures to causes external (not personal), variable (not permanent), and specific (limited to instance)
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Learned Helplessness
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People who experience failure may develop pattern in which they give up
Victimology |
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The 3 Components of Learned Helplessness
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Permanence
Pervasiveness Personalization |
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Explanatory Style
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A way of thinking when all factors are equal; No clear cut right or wrong answer
This is a good predictor of physical health |
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Pessimism
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Interprets events negatively
Leads to anxiety, depression, anger, guilt, or hostility Assume problem is never-ending; believes that it applies to every situation; internalizes most negative events |
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Optimism
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interprets events in a positive light
how to boost; make effort to genuinely like others, do NOT blow things out of proportion, avoid generalizing. This is a BIG commitment |
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How is the health locus of control determined?
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It is determined by the extent to which we believe that our behavior affects our health status
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Internal locus of control
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people believe events are a consequence to personal actions
this has a signif impact on hormone release |
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External locus of control
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people believe events happen to them are unrelated to their own behavior (beyond their control)
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Outlets for a beneficial perception of life
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friends, family, children, pets, exercise, relaxation techniques, recreational hobbies, intellectual inquiry, God, nature
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Framing thoughts
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how you currently interpret situations
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Reframing thoughts
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to change the way you perceive situations
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Social support
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consists of human resources that ppl provide to each other
a person can rely on another for help or in times of crisis |
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Social networks
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Specifically the size, density, durability, intensity, and frequency of social contacts
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4 Categories of Support
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Instrumental
Emotional Informational Appraisal |
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Instrumental support
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tangible aid
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Emotional support
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affection
understanding respect acceptance |
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Informational support
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which classes to take, where to sign up for a club
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Appraisal support
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help w/decision making
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No family is totally _____ or _____
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healthy, unhealthy
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Relationships between members of family can have profound effect on each person's _____ and _____
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health, longevity
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Dysfunctional family
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when parents are unable to meet their children's emotional needs
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Characteristics of marriage
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Joy in each other (separate identities)
generous and can give out love enjoy healthy and satisfying sex address conflict constructively open and honest communication trust share lives |
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Characteristics of divorce
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dissolved social network
easier to obtain no longer a negative stigma behind it people enter marriage without proper preparation woman less financially dependent on men |
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Friendships
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close friends buffer stress and help overcome loneliness
friends trust, enjoy, accept, respect |
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Before confiding in someone, think:
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Realize sharing info may strain relationship
disclosing past trauma may be difficult for listener to hear explore your motive for sharing potentially hurtful info better way to solve problem than discussing it? |
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Loneliness
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Unpleasant state of mind that results when a person's network of friendships is significantly deficient in either quality or quantity.
Feeling lonely worsens when relationships lack true attachment ppl w/low self-esteem seem to feel loneliness more keenly |
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Solace
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The comfort an individual can feel when in sorrow or disappointment
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Comfort
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a feeling of freedom from worry
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Cold comfort
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very limited empathy
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Spiritual health
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the ability to discover and articulate our own purpose in life and learn how to experience love, joy, peace, and fulfillment through that lens
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Religion
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a part of of organized system of beliefs, practices, and knowledge. Involves traditions, rituals, and practices that people use to express relationship w/GOD. Prayer v meditation
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Altruism
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selfless giving to other ppl out of genuine concern; not expect something in return
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Volunteerism
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engage in activities that assist others
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Random Acts of Kindness
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doing something anonymously for someone else that will make their day easier or better. Rewarding to the GIVER.
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Faith
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a belief in something that is unseen
trusting without proof associated with optimistic lifestyle |
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Hope
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a belief that one's desires will happen
positive expectation or anticipation way of coping w/threatening situations by focusing on positive |
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Time management
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Speed is a stressor
Create a journal Determine peak performance time Prioritize Do one thing at a time |
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Assertive training
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ability to discuss openly and honestly about your feelings
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Mistaken Assumptions
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Have a good reason for what you do.
Accommodate others. If you dont, they wont be there for you. Never interrupt people. Don't make mistakes. Dont be antisocial. Help others when they are in trouble. Keep negative feelings to yourself. |
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Aggressive Style
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Opinions, feelings, and wants are honestly stated @ the expense of someone else's feelings
Underlying message is "Im superior and right, and you're inferior and wrong!" |
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Advantage of aggressive style
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ppl often give aggressive individuals what they want in order to get rid of them
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Disadvantage of aggressive style
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Make enemies; ppl that must have contact with you may be dishonest to avoid confrontations
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Passive style
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Opinions, feelings, and wants are w/held altogether or expressed indirectly
Underlying message "I'm weak and inferior, and you're powerful and right." |
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Advantage of passive style
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minimizes responsibility for making decisions and the risk of taking personal stand on issue
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Disadvantage of passive style
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Sense of impotence, lower self-esteem, live w/other's decisions
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Assertive style
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Clearly state opinions, feelings, and wants without violating others rights
Underlying message, " You and I may have our differences, but we are equally entitled to express ourselves to one another." |
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Advantage of assertive style
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Active participation in making decisions, getting what you want w/out alienating others, emotional and intellectual satisfaction
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6 Criteria of Uncomfortable Situations
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Who person is
When it takes place What bothers you How you deal Fear of what happens if assertive Goal! |
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Benefits of relaxation techniques
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when regularly performed they can reduce stress, increase resistance to stress induced illness, alleviate pain, lower blood pressure, minimize illness symptoms
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Meditation
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exercise in which you become mindful.
It improves concentration, reduces mental distraction, drifting attention, and unfocused thoughts |
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Prayer
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communication spiritually; reduces perception of stress
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Progressive relaxation
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Physically relaxing muscles/ nerves
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Steps in progressive relaxation
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Contract small muscle groups
Relax the muscle group Concentrate on how each feels |
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Breathing technique
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focus on exhale "out" toxins/tension and inhale fresh oxygen by using diaphragm
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Autogenic
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a self-induced relaxation that requires time, motivation, commitment, and practice
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Biofeedback training
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method of measuring physiological functions normally not aware of such as skin temp and BP
takes equipment and therapist |
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Yoga
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induce calm, reduce biological effects of stress
Excellent for endurance, strength, and flexibility Consists of precise postures done in a sequence w/exact breathing pattern |
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Alternative medicines
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Does not fall within realm of conventional medicine
Has not been shown to be consistently effective Practices may incorporate or base themselves on traditional medicine, folk knowledge, spiritual beliefs, or newly conceived approaches to healing |
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Acupuncture
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among oldest healing practices in world that aims to restore and maintain health through the stimulation of anatomical points on the body by penetrating the skin w/solid, metallic needles that are manipulated by the hands or by electrical stimulation
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2 Opposing and inseparable forces involved in acupuncture
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Yin: represents cold, slow, or passive principle
Yang: represents the hot, excited, or active principle |
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Aromatherapy
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Inhaling or application to skin of essential oils (Roman Chamomile, geranium, lavender, cedar wood) from plants to improve physical, emotional, and spiritual well-bring
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Homeopathy
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Homeopaths treat ppl based on genetic and personal health history, body type, and current physical, emotional, and mental symptoms
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"Like Cures Like"
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Concept of homeopathy. Disease can be cured by a substance that produces similar symptoms in healthy people
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Law of Minimum Dose
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Lower the dose, greater its effectiveness. Substances are diluted in a stepwise fashion and shaken vigorously between each dilution
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Ayurvedic Medicine
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Aim is to integrate and balance the body, mind, and spirit by using a variety of products and techniques to cleanse the body and restore balance. 600 herbal formulas & 250 single plant drugs are included in the "pharmacy"
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Probiotics
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"Good bacteria." Live microorganisms that are similar to beneficial microorganisms found in the human gut that are used to prevent and treat certain illnesses and support general wellness.
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Spinal manipulation
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Used by ppl w/low-back pain in attempts to relieve pain and improve functioning. Performed by using hands or a device to apply controlled force on a joint of the spine. Research has begun to look at the effects of diff forms of manipulation.
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3 Overall Coping Techniques
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Situation Reconstruction
Compensatory Self-Improvement Find humor |
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Situation reconstruction
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replay situation in mind and re-evaluate the whole situation
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Compensatory self-improvement
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confront something you cannot change; accept it gracefully w/out bitterness. Can't fix but can improve
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Find humor
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allow laughter
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Psychotic disorders
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experience delusions and hallucinations, do not understand these thoughts are abnormal. Examples are schizophrenia and paranoia
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Mood disorders
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disturbances in mood or persistent emotional states that affect how a person acts, thinks, and perceives environment. Examples include depression and bipolar.
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Eating disorder
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disturbances in eating pattern. Examples include anorexia nervosa and bullimia nervosa
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Substance-Use Disorder
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result of using substances that act on the CNS. Examples include alcoholism, cocaine, Rx, caffeine
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Anxiety disorders
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mental and physical manifestations of anxiety not attributable to real danger and occur as attack or as persisting state. Bottling up of fear leads to attack
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General Anxiety disorder
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uncontrolled worry for 6 or more months
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Social disorder
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afraid of scrutiny
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Post-traumatic stress
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nightmares and anger or substance abuse
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Obsessive Complulsive Disorder
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thoughts, can trigger the behavior
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Impulsive Control
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failure to resist an impulse; drive to perform act that is harmful to oneself or others
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4 Disorders resulting from low impulse control
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Kleptomania -- steal just to have it
Pathological gambling Pyromania -- starting fires Trichotillomania -- pull their hair out |
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Characteristics of Depression
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depressed mood
decreased interest or pleasure in activities fatigue and loss of energy recurrent thoughts of death appetite disturbances |
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Characteristics of Mania
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inflated self-esteem and grandiosity
frantic work activity/increased talkativeness decreased need for sleep flights of ideas of racing thoughts |
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Depression
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clinical depression is a disease that is caused by a chemical imbalance (Neurotransmitters such as serotonin, norepinephrine, and dopamine) in the brain.
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Requirements to be clinically depressed
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Must have a depressed mood and a loss of interest or pleasure in daily activities consistently for @ least 2 weeks
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Symptoms of depression
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Diminished interest or pleasure in all, or almost all, activities
Signif weight loss when not dieting Insomnia or hypersomnia Psycho-motor agitation or retardation Fatigue or loss of energy Feelings of worthlessness or guilt Diminished ability to think or concentrate Thoughts of death |
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Depression Statistics
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10-14 million affected in US @ any time
Leading cause of disability in U.S. and worldwide in ages over 5. 80-90 percent can be treated successfully, but only 1/3 seek treatment Factor in suicide Self-esteem and social support buffer depression Creative personalities have high incidence of depression Those who experience chronic, unrelenting pain have the highest rate of any group Varies by geographic region in 2008: 14.8% in MS, 4.8% in ND, 8.1-9.4% in IL and MO |
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Children and Adolescents (Ages 19-24)
with Depression |
Exhibit same symptoms as adults w/addition of:
Somatic (bodily) complaints Irritable Mood Clinging Withdrawal Acting Out Nightmares Downturned Mouth and Eyes Slowness |
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Seniors with Depression
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Up to 2/3 of older adult suicides are attributed to untreated or misdiagnosed depression
Many patients commit suicide after a recent physician visit (20% same day, 40% w/in a week, 70% w/in a month) |
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How depression goes unnoticed in seniors
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"Just aging"
Somatic complaints Cognition complains Irritable Dont verbalize Meds Social isolation |
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Psychotherapy
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treatment of mental illness or emotional disturbance primarily by verbal or nonverbal communication
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Pharmacological Interventions
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treatment by means of drugs
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Cognitive-Behavioral Psychotherapy
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helps patients change negative styles of thinking and behaving by identifying maladaptive thoughts and suggesting alternative behaviors
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Interpersonal Psychotherapy
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focuses on working through disturbed personal relationships through family sessions and psychoanalysis (uncovering unconscious thoughts, uses hypnosis, costly)
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MAOI
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inhibits the action of Monoamine Oxidase enzyme which breaks down neurotransmitters (serotonin, dopamine, norepinehprine) @ synapse. Examples of MAOIs include Nardil, Marplan, and Parnate
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SSRI
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selective serotonin reuptake inhibitors. Examples include Prozac, Zoloft, Paxil, Celexa, Lexapro, Luvox
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SNRI
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selective serotonin norepinephrine reuptake inhibitors. Examples include Cymbalta and Effexor
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NDRI
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selective norepinephrine dopamine reuptake inhibitors. Example includes wellbutrin.
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Electroconvulsive therapy (ECT)
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"shock therapy." It is used with severe patients, drug resistant patients, psychotically depressed, highly suicidal, elderly
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Light therapy
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used for specific depression (SAD). Depressed mood during autumn and winter for three or more consecutive years.
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Suicide
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“Most people who commit suicide suffer from deep despair, loneliness, and helplessness. They feel that their lives are completely out of their control and that the only way they can regain control is to take their lives.”
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Statistics of Suicide
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More people die from suicide than from homicide.
3rd leading cause of death, ages 15-24 8th leading cause of death for all U.S. men Men more 4X’s more likely to die from suicide Women more likely to attempt suicide |
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Signs of Contemplating Suicide
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Change in eating and sleeping habits
Withdrawal from friends, family, and regular activities Violent actions, rebellious behavior, running away Drug and alcohol use Unusual neglect of personal appearance Marked personality change Persistent boredom, difficulty concentrating, decline in quality of schoolwork Frequent complaints (physical symptoms, stomachaches, headaches, fatigue, etc.) Loss of interest in pleasurable activities Not tolerating praise or rewards Complain of being a bad person or feeling “rotten inside” “I won’t be problem for you much longer”, “Nothing matters”, “It’s no use”, “I won’t see you again” Give away favorite possessions, clean room, throw away belongings Hallucinations; bizarre thoughts |
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Protective factors from suicide
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Effective clinical care for mental, physical, substance abuse disorders
Easy access to a variety of clinical interventions and support for those seeking help Family and community support Support from ongoing medical and mental health care team Skills in problem-solving, conflict resolution, nonviolent handling of disputes Cultural and religious beliefs that discourage suicide and support self-preservation instincts |
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Sleep Stages
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4-6 times a night, 90-110 minutes/cycle
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Stage 1 of Sleep
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"light sleep"
Easily awakened; eye movement and muscle activity slowed |
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Stage 2 of Sleep
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"onset of sleep"
Body temperature drops; eye movement stops |
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Stages 3 and 4 of Sleep
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"deep sleep"
Deepest & most restorative sleep: Tissue Repair and Growth Energy restored Growth Hormone released (muscle development) |
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Stage 5 of Sleep
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"REM"
Provides energy to brain and body (muscles turned off) Eye movement; supports daytime performance |
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How many types of sleep are there?
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2! REM and Non REM!
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Sleep Facts
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REM discovered in 1953 with invention of brain monitor devices
Lack of REM can lead to insanity REM plays role in facilitating memory storage and retention, organization, learning and performance Adults spend 50% of time in Stage 2; REM for 20%; Other stages 30% Infants spend 50% of their time in REM sleep Older adults spend progressively less time in REM |
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Insomnia
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difficulty falling asleep, waking up early, not being able to fall back asleep, waking up groggy, and frequent awakenings
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Sleep Onset Insomnia
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cannot go to bed when want to
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Sleep Maintenance Insomnia
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frequent and prolonged nocturnal awakenings
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Temporary Insomnia
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usually due to stress, illness, pain, diet, medicines, or disruption in circadian rhythms
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Characteristics of Primary Insomnia
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Sleeplessness that cannot be contributed to another cause
MUST have daytime symptoms Difficulty falling asleep, staying asleep, poor quality, and early rising |
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Characteristics of Secondary Insomnia
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Sleeplessness result of specific cause
Depression is #1 Can be caused by pain, illness, drugs, medications, caffeine, excessive worry, stress |
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Apnea
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stoppage of breathing
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2 types of sleep apnea
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Obstructive -- windpipe collapses
Central -- brain neglects to communicate |
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Snoring
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weight loss usually first recommendation
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Narcolepsy
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spontaneous sleep (usually hereditary)
Possible brain or neurological problems Last few seconds to more than 30 minutes |
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Restless Legs Syndrome
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Iron levels may play role
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Bruxism
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grinding of teeth as a reflex action
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Night Terrors
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Abrupt awakenings with fear, sweating, rapid breathing, and confusion
Physical movement allowed Usually during “Deep Sleep” Common in children Emotional tension & alcohol may induce |
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Nightmares
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Just scary
Usually take place in REM Lack of physical movement |
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Sleep paralysis
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Feeling of being conscious but unable to move
Passing between stages of wakefulness and sleep Unable to move or speak |
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Predormital sleep paralysis
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sleep paralysis while falling asleep
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Postdormital sleep paralysis
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sleep paralysis while you are waking
as you fall asleep, body slows and you become less aware |
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Minimize sleep paralysis episodes by
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getting enough sleep
reducing stress exercising regularly keeping regular sleep schedule |
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Sleep Debt
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When one loses one nights sleep, they will generally be irritable and clumsy
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Missing 2 nights of sleep
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Will create concentration problems (mistakes on simple tasks)
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Missing 3 nights of sleep
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cause hallucinations and loss of grasp on reality
needs 2 full nights of sleep to recover loss of just 1.5 hrs can result in a 32% reduction in daytime alertness; impaired memory and cognitive ability; & will double the risk of occupational injury/accident |
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Biological/physiological/behavioral process in the circadian clock
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Every living thing has this 24 hour rhythm (wake/sleep cycle)
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Natural regulatory chemical release in the circadian clock
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Promotes drowsiness and alertness
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Body wants balance and consistency in circadian clock
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Helps to regulate system
Correct chemical secretion at correct times |
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Sleep chemical tryptophan (amino acid)
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Body uses it to produce serotonin (promote relaxation)
Found in food w/high protein (meats, poultry, eggs, nuts) |
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Sleep chemical melatonin (hormone)
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Body uses tryptophan to create melatonin hormone
Released by pineal gland (during day, pineal inactive) Encourages sleep onset (promotes drowsiness) Bright light directly inhibits melatonin release |
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Sleep chemical cortisol
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fat hormone (promotes wakening)
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Sleep chemicals norepinephrine and acetylcholine
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Promotes wakening
prolongs waking and increases cortisol activation enhances arousal, functioning, attention, and vigilance |
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Leptin (under sleep and obesity)
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appetite suppressant
Released by adipocytes (fat cells) |
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Ghrelin (under sleep and obesity)
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long term weight regulation "empty signal"
released by stomach |
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Sleep and obesity
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Lack of sleep affects leptin and ghrelin levels
4 hrs or less per night results in lower leptin levels and higher ghrelin levels, causing you to eat more |
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Alcohol and sleep
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Depressant
Delays onset of sleep and deepens sleep in 1st part of night Causes sleep fragmentation (cycles NOT complete) |
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Body metabolizes _____ drink/hour
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One
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Alcohol withdrawal
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Withdrawal effects will persist 2-4 hrs after blood levels return to 0
Minor withdrawal: hand shaking, sweating, increase body temp, insomnia, vomiting, anxiety |
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Caffeine and sleep
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Stimulant
Half life in 3-7 hrs (depends on intake amt) Can stay in body for 12 hrs |
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Caffeine as a sleep inhibitor
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Increases sleep latency (potential is there but NOT manifested)
Decreases ttl sleep time Decreases slow wave sleep Impairs sleep quality |
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Foods that encourage sleep
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High in protein: fish, meat, rice, seeds, eggs, milk, seafood, soybeans
Complex carbs: corn, potatoes, nuts, bananas, melons, peanuts, figs, acovadoes |
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If you have a hard time falling asleep...
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Eat dinner containing little protein and lots of complex carbs
Complex carb roughly 2 hrs b4 bed, such as oatmeal, PB sandwich |
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If you have a hard time staying asleep...
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Have a late dinner (7:30-8:30)
Complex carbs b4 bed: tofu, whole grain cereal w/milk |
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How to Develop Better Sleeping Pattern
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Allow time to unwind
develop pre-sleep ritual go to bed ONLY when sleepy if can NOT sleep, get out of bed maintain regular rising time reserve bed for sleep ONLY do NOT nap |
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