Episode 2 -Sleep & Stress

The Sleep & Health Podcast

Episode 2 -Sleep & Stress

In this episode I look at the biggest disruptor of Sleep – Stress! This episode will help you realize that the same systems that manage stress, also manage sleep. People completely underestimate the impact of an overstimulated nervous system and how that can disrupt sleep. We must learn how to switch between our alerting system and relaxation system.

The Nervous System

We learn how two opposing systems work together to help us deal with the demands of life. I highlight the function of both systems and why they impact your health both mentally & physically.

The Stress Response -The Sympathetic System

We learn all about the stress response and how the way we are leading our lives impact our sleep. The stress response is very important for our survival and enables us to thrive under the right conditions. How can stress help us be more reproductive? What chemical messengers do to prepare us to deal with threats and how to lower these chemicals once the threat has passed. What happens our sex drive, our digestive system and other systems while we are stressed. What are the signs of an overstimulated stress response? And how does it impact my health?

The Calm Response- The Parasympathetic System

We need to learn how to de-escalate the systems in our body and mind. What types of activities help us activate the chemicals that which enhance our levels of peace, calm and happiness? I list out how we can include these health-promoting activities into our daily routine. We learn about how we can leverage our breath to induce a sense of calm. Lear the fastest scientific method to reduce stress!

Live Longer -What does the literature say about it!

The fitter we are, the more time we spend in the parasympathetic state. Here is the science:

Goldsmith RL, et al., Comparison of 24-hour parasympathetic activity in endurance-trained and untrained young men. J Am Coll Cardiol. 1992 Sep;20(3):552-8. doi: 10.1016/0735-1097(92)90007-a. PMID: 1512332.

Barthelemy JC, et al., Targeting autonomic nervous system as a biomarker of well-ageing in the prevention of stroke. Front Aging Neurosci. 2022 Sep 15;14:969352. doi: 10.3389/fnagi.2022.969352. PMID: 36185479; PMCID: PMC9521604.

5 Pathways to a Less Stressful Life

1. Move More – Physical activity reduces stress in many ways and is a powerful tool for our mental wellbeing and stress management.

2. Breathwork – Learn how to leverage your breath to physically reduce stress and move into “rest & digest”.

3. Boundaries – Set alarms to get off the tech and remind you to unwind!

4. Rituals – Learn how we are designed to socialize and unwind. Create your perfect wind down routine.

5. Relationships & Connection – The fastest way to bring someone back from burnout is through connecting with real people!

Key Learnings

Learn how to put everything we have learned into action and fit them into our busy demanding lives. The currencies of time energy and presence will return to your life.

Kapitler

1. Episode 2 -Sleep & Stress (00:00:00)

2. Introduction (00:01:10)

3. Episode Overview & The biggest Disruptor of Sleep (00:01:11)

4. Stress or Lifestlye Issues? (00:02:54)

5. The Nervous System (00:05:14)

6. The Stress Response (00:06:50)

7. Symptoms of too much Stress (00:10:49)

8. The Rest & Digest (00:13:12)

9. Activites that promote switching off (00:15:43)

10. Research on Health, Longevity & Stress (00:17:29)

11. 5 Pathways to a less Stressful Life (00:19:44)

12. Into Action (00:23:24)