Stress & Sleep

SHMD 34910/4/2012

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Life

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DIET

PHYSICAL

ACTIVITY

WEIGHT*

SLEEPSTRESS

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ALCOHOL

SMOKING

DRUGS

AGE

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GENDER

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FAMILY

HISTORY

MODIFIABLE FACTORS

NON-MODIFIABLE

FACTORS

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Stress:

Any factor that changes the natural state of the body. Stress will occur when the

person does not feel they have the resources to deal with the situation.

Eustress (good/positive stress):

Distress (bad/negative stress):

* Gives us energy & direction

* Helps us to be fulfilled & happy

* Causes discomfort

* Can lead to illness

* Can cause depression

Too much stress in our lives over a long period of time can seriously damage our health, causing

coronary heart disease, high blood pressure, ulcers, substance addiction, mental health problems &

suicide tendencies

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Causes of Stress (stressors) are varied & can be divided into 4 different categories:

Internal: Things we think about –past

memories & experiences,

past/current injuries, own feelings

of self-worth etc.

External:Things in our surroundings &

environment – competition,

opponents, the crowd, weather,

spiders/snakes, transport problems

etc.

Personal factors: People we share our lives with –

friends, family, partners; life

factors such as money & health

etc.

Occupational factors: The job we do, people we work with,

working conditions, relationship with

team-mates & coaches/managers

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Stress • When we perceive ourselves to be in a situation that is dangerous, our stress

response is activated: Fight or flight?

• Adrenaline & cortisol are the main hormones released when we are stressed, they:

• Increase heart rate

• Increase breathing rate

• Decrease rate of digestion

• Not healthy for body to be in constant state of stress, excess cortisol & adrenaline

results in excess cholesterol production that raises blood cholesterol levels &

increases risk of CHD.

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StressImmune System

Stress decreases the body’s ability to fight infection.

More susceptible to illnesses.

Depression

Negative thinking associated with stress leads to depression, anxiety

& mental health problems.

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Symptoms of Stress

Cognitive Response Somatic Response Behavioral Response

Reduced concentration Racing heart rates Interrupting conversations

Sleep disturbances Faster breathing Increased smoking, drinking & eating

Less interest Headaches Fidgeting

Making mistakes Butterflies in the stomach Fatigue

Unable to relax Chest tightness & pains Moodiness & grudge bearing

Quick loss of temper Dry cotton mouth Accidents & clumsiness

Loss of sense of humour Constant colds & illness Poor personal presentation

Loss of self-esteem Increased sweating Nervous habits

Loss of enthusiasm Skin irritations

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Stress & Exercise• Exercising frequently is one of the best physical stress-reduction techniques available.

• Exercise relaxes tense muscles & helps you sleep.

• Improves blood flow to the brain, bringing additional sugars and oxygen that may be

needed when you are thinking intensely.

• Exercise speeds the flow of blood through your brain, removing the waste products

faster.

• Exercise causes the release of endorphins into your blood stream, which gives you a

feeling of happiness and positively affects your overall sense of well-being.

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Sleep• Sleep is an important resource that keeps you healthy, mentally sharp, and

able to cope with stress more effectively.

• Stressed & busy people tend to get less sleep than they need.

• Adequate sleep is crucial to proper brain function (Equal to air, water, & food).

• Any amount of sleep deprivation will diminish mental performance.

• Chronic sleep loss may not only accelerate the onset but could also increase

the severity of age-related ailments such as diabetes, hypertension, obesity,

and memory loss.

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The following are all common factors that contribute to lack of sleep:

• Over thinking: today’s demanding workloads = many people take their work

home with them, either physically or metaphorically.

• Caffeine: People under stress tend to consume significant amounts of caffeine to

get a boost that gets them going in the morning or helps them make it through

the day. Caffeine can actually aggravate stress levels & significantly affect the

amount & quality of sleep you get.

• Cortisol: This stress hormone is one of the key players responsible for the fight or

flight response (jolt of energy you get when you feel stressed or threatened that

enables you to respond).

• Chronic stress = excessive levels of cortisol = disruptive healthy sleep patterns.

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The following are all common factors that contribute to lack of sleep:

• Overscheduling: A busy life can rob you of time you can actually dedicate to

sleep, thus going to bed later to get things done, or getting up earlier. You

may feel tired a lot of the time but not realize the toll lack of sleep is taking.

• Anxiety: i.e. overthinking, can make sleep difficult & wake you up at night.

Anxiety keeps your mind busy as you imagine threatening scenarios &

worry about what may happen next. You may become preoccupied with

finding solutions. That racing of your mind can rob you of sleep by keeping

your cortisol levels high, making sleep harder to achieve.

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Revision Questions

1. Define stress & explain the dangers of continuously high stress levels. 5

2. Define & differentiate between the two types of stress. 8

3. Name & briefly explain the 4 causes of stress.

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4. Which 2 hormones are released when we are stressed, and what is their

effect on the body? 5

5. How does stress affect the immune system and mental health? 4

6. List 8 symptoms of stress. 8

7. How does exercise counteract the effects of stress? 6

8. List & briefly explain the common factors contributing to lack of sleep.

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