EXERCISE

● Recent years, HP - examined-role- aerobic exercise - maintaining good

mental and phys health
● Aerobic- sustained exercise that stimulates and strengthens the heart and
lungs, improving the body's utilization of oxygen.
● All AE- marked by its high intensity, long duration, and requisite high
endurance.
● Some forms of AE: Jogging, bicycling, jump roping and swimming.
● Other forms- exercise- isokinetic exercises (weight lifting), high intensity,
short-duration, low-endurance exercises (sprinting)
● satisfying & build up specific parts of the body but less effect - overall
fitness
● They draw on short-term stores of glycogen rather than on the long-term
energy conversion system associated with aerobic exercises.
BENEFITS OF EXERCISE
● Health benefits-AE are substantial - mere 30 MINUTES-a day- decrease
risk of several chronic diseases including heart disease and some cancers
including breast cancer.
● Exercise + dietary change - cut risk of Type II diabetes in high-risk adults.
● Other health benefits:
● increased efficiency of the cardiorespiratory system,
● improved physical work capacity,
● optimization of body weight,
● improvement or maintenance of muscle tone and strength,
● increases in soft tissue and joint flexibility
● reduction or control of hypertension & a lot more.
● Exercise can be critical to recovery from certain disorders, such as hip fracture.
● Over two-thirds of American adults do not achieve the recommended levels of physical
activity.
● Physical inactivity is more common among women than men
● 67% of men and 71% of women do not have any regular leisure-time source of physical
activity, and over two-thirds of older adults are not as active they should be
● Typically, people report lack of time, stress, interference with daily activities, and fatigue as
barriers to obtaining exercise
● The effects of exercise translate directly into increased longevity and delayed mortality,
particularly those due to cardiovascular disease and cancer
 How Much Exercise?
● The typical exercise prescription -normal adult : 30 minutes or more of moderate-intensity
activity on most, if not all, days of the week
● Or 20 minutes or more of vigorous activity at least 3 days a week
● A person with low cardiopulmonary fitness may derive benefits with even less exercise each
week.
● Women who have recently given birth are at particular risk of becoming physically inactive
and interventions may profitably be directed to this population as well
● short walks, often recommended for older individuals those with some infirmities, may have
physical and psychological benefits .
 Effects on psychological Health
Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health
and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not
what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They
feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed
and positive about themselves and their lives. And it’s also a powerful medicine for many common mental
health challenges.

Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves
stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a
fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real
difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with
mental health problems, improve your energy and outlook, and get more out of life.
People who exercise regularly have better mental health and
emotional wellbeing, and lower rates of mental illness.
Exercise is important for people with mental illness – it not
only boosts our mood, concentration and alertness, but
improves our cardiovascular and overall physical health.
Exercise doesn’t have to be strenuous, structured or take a
long time to have benefits.
Exercise and depression
Studies show that exercise can treat mild to moderate depression as effectively as
antidepressant medication—but without the side-effects, of course. As one example, a
recent study done by the Harvard T.H. Chan School of Public Health found that running
for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.
In addition to relieving depression symptoms, research also shows that maintaining an
exercise schedule can prevent you from relapsing.
Exercise is a powerful depression fighter for several reasons. Most importantly, it
promotes all kinds of changes in the brain, including neural growth, reduced
inflammation, and new activity patterns that promote feelings of calm and well-being. It
also releases endorphins, powerful chemicals in your brain that energize your spirits and
make you feel good. Finally, exercise can also serve as a distraction, allowing you to find
some quiet time to break out of the cycle of negative thoughts that feed depression.
Characteristics of the Setting
● Convenient and easily accessible exercise settings lead to higher rates of adherence.
● If exercise program consists of vigorous walking that can be undertaken near your home, more likely to
do it than if - program -aerobics workout in a crowded health club 5 miles from home.
● Lack of resources for physical activity may be a particular barrier for regular exercise among those low in
socioeconomic status (SES)
● Improving environmental options - such as walking trails and recreational facilities, Increases -exercise,
● Neighborhoods have - facilities available- likelihood of being overweight in the community -reduced
● Perceive neighborhoods as safe, when - not socially isolated, and when they know about what exercise
opportunities are available to them in - area, more likely to engage in physical activity
● Long-term practice of regular exercise is heavily determined by habit
● First few months appear- critical. Who will stop usually do so in that time period
● those who have adhered for 3-6 months are more likely to continue to exercise.
● Developing a regular exercise program, embedding it firmly in regular activities,
and practicing regularly for - period of time - begins - automatic & habitual.
● But exercise takes willpower, recognition that hard work is involved and a belief
in personal responsibility in order to exercise regularly.
Characteristics of Interventions
● Several studies confirm the usefulness of the transtheoretical model of behavioral change,
(that is, the stages of change model) in producing higher levels of physical activity.
● Interventions designed - increase PA - matched to how ready sample - more successful -
interventions w sample who do not have the same focus.
● Interventions - incorporate principles of self control and that muster motivational efforts
can be successful in changing exercise habits
● Coupling self-monitoring with an enhanced sense of control appears to be especially
effective. Adding a motivational component is also helpful .
● Family-based interventions designed to get all family members to be more active have
shown some success
● Worksite interventions to promote exercise have small but positive effects on increased
physical activity.
● Even minimal interventions to promote exercise are showing some success
● Ex: in an intervention that consisted of some targeted mailers encouraging physical exercise
among older adults, those who reported receiving and reading the intervention materials
were significantly more likely to be exercising 6 months later.
● advantage of such an intervention- low cost and the ease of implementation.
● Text messaging has had success in promoting exercise such as brisk walking
● Relapse prevention techniques have been used to increase long-term adherence to exercise programs
● Such techniques include increasing awareness of - obstacles to obtaining regular exercise and
helping people develop ways to cope with temptations not to exercise
● With older adults- telephone or mail reminders may help maintain adherence to a physical activity
program
● Incorporating exercise into a more general program of healthy lifestyle change can be beneficial as
well.
● Motivation to engage in one health behavior can spill over into another
● For example, among adults at risk for coronary heart disease, brief behavioral counseling matched
stage of readiness helped them maintain physical activity, as well as reduce smoking and fat intake
● Targeting barriers to obtaining regular exercise, such as stress, fatigue, and a hectic schedule, may
improve adherence
DIET
DEVELOPING A HEALTHY DIET
Developing and maintaining a healthy diet should be a goal for everyone.

Diet is an important and controllable risk factor for many of the leading
causes of death and contributes substantially to risk factors for disease as
well. However,only 14% of adults get the recommended servings of fruits and
vegetables each day.

Experts estimate that unhealthful eating contributes to more than 400,000

deaths per year.
Why Is Diet Important?
Dietary habits have been implicated in the development of several cancers,
including colon, stomach, pancreas, and breast
Overall, diet may contribute to 30% of all cancers.
An unhealthy diet can work together with stress and negative emotions to
promote inflammation, a risk factor for several chronic health disorders
It is not vet known it calories restriction increases life span in humans, but
experient with primates suggests that it may.
Resistance to Modifying Diet
It is difficult to get people to modify their diet, even when they are at high risk for CHD or
when their physician recommends it.
Rates of adherence to a new diet may be high at first but tall off over time. One reason is the
factors that plague all efforts to change poor health habits: insufficient attention to the need
for long-term monitoring and for relapse prevention techniques.
Stress has a direct effect on eating, especially in adolescence , Increased stress is tied to the
consumption of more fatty foods and less fruit and vegetables and to lower likelihood of
eating breakfast, with more snacking between meals
A lower-status job, high workload,and lack of control at work are also associated with less
healthful diets
Interventions to Modify Diet
Physicians, nurses, dietitians, and other Experts work with patients to modify a
diet-responsive risk, such as obesity, diabetes, CHD, or hypertension.
Any effort to change diet needs to begin with education and self-monitoring training.
Much dietary change has been implemented through cognitive-behavioral
interventions.
Recently, efforts to intervene in the dietary habits of high-risk individuals have
focused on the family group.When all family members are committed to and
participate in dietary change, it is easier for the target family member to do so as
well.
Community interventions aimed at dietary changehave also been undertaken.
Nutrition education campaigns mounted in supermarkets have shown some
success .in one study, a computerized, interactive nutritonal information
system placed in supermarkets significantly decreased high-fat purchases and
somewhat increased high-fiber purchases

À more recent approach to modifying diet involves targeting particular groups

for which dietary change may be especially important. Tailoring dietary
interventions to ethnic identity and making them culturally and linguistically
appropriate may achieve particularly high rates of success
Rescarchers are also moving toward interventions that are cost-effective to
alter behavior related to diet and exercise, rather than large-scale CBT
interventions. For example, computer-tailored dietary fat intake interventions
can be effective both with adults and with adolescents). Such interventions
also have the capabilitv at reaching large groups of people at relatively low
cost.
Banning snack foods from schools, making school lunch programs more
nutritious, making snack foods more expensive and healthy foods less so.and
taxing products high in sugar or fats ) will make some inroads into promoting
healthy food choices
Weight Control &
Obesity.
• HOW DO WE CONTROL WEIGHT?
● Proper diet and enough exercise
● The issue of controlling the weight has increased in the recent years due to one main factor
that is, OBESITY.
● Today we will look after the health compromising behaviour as well as its interventions for
normal, healthy adults practise weight control
● THE REGULATION OF EATING :
● All animals and humans have a systematic and a complex system of regulating the food.
● Taste has been called the chemical gatekeeper of eating. It’s the sensory system and
through taste we accept what to eat and reject others, so that’s why its called as the
gatekeeper
● Hormones play a role in regulating the food, especially leptin and insulin.
● The decrease appetite by inhibiting neurons that produce the molecules, neuropeptide y and
agro related peptide that would stimulate eating,
● Leptin is a hormone that is in your adipose tissue (body fat) releases that helps your body
maintain your normal weight on a longer basis, it does this by regulating hunger by
providing the sensation of feeling full
● It plays an important role in telling the hypothalamus of the brain whether the body has
sufficient energy or it needs more energy.
● High level of Leptin hormones there are more likely that you don’t feel hungry much.
● Ghrelin, has also played an important role in why dietic who once lose weight, gain weight
quickly
● It is produced by the enteroendocrine cells of the gastrointestinal tract, especially in the
stomach and it is also called as the “Hunger Hormone” because it increases the drive to eat.
● The hormone Ghrelin is high before the meals and lows down after the meal. Also it is high
during the time of night and goes down after you have your morning meal
● When people are given Ghrelin injections, they feel extremely hungry. Therefore, blocking
ghrelin levels or the actions of ghrelin, can help people lose weight
·

WHAT IS OBESITY?
● Obesity is excessive accumulation of body fat, generally fat should constitute 20-27% of fat
in women and 15-22% in men.
● The WHO estimates that 400 million people worldwide are obese and further 1.6 billion are
overweight, including 200 million children under age 5,
● Obesity now is so common that it has replaced malnutrition as the most prevalent dietary
contributor to poor health worldwide.
● The reasons for obesity can be genetic susceptibility the increasing availability of high fat
and high energy foods, and low levels of physical activity.
● Obesity is a worldwide problem, but no where it is more serious than in the
United States of America. Americans are the fattest people in the world.
There is no mystery to as why the people of America are so heavy,
● The food industry spends about $33 billion per year on ads and promotion for
food.
● But the island country of Nauru is the most obese in the world, affecting
61.05% of the adult population according to the recent data available from the
world health organization as of March 26,2020
 RISK OF OBESITY
● Obesity is a risk factor for many disorders, both in its own right and because it affects the
other risk factors, such as blood pressure and cholesterol level
● Increased body weight is to increased death rate for all cancers combined and for the
specific cancers of colon, rectum, liver, gallbladder, kidney and esophagus.
● Obesity also contributes substantially to death from cardiovascular diseases.
● Obesity has also been associated with hypertension, arthritis, gallbladder and heart failure.
● It also effects in the time of surgeries, anesthesia administration and even childbirth.
● Obesity is one of the chief causes of disability and rates are soared in the last 15 years.
● Being obese reduces the likelihood.
● Even mildly overweight women are more likely to have
cardiovascular problems than women who are underweight.
● Excessive fat in the hips, buttocks, or thighs is an especially
potent risk factor for cardiovascular disease, hypertension,
cancer and decline in cognitive functions,
● STRESS WEIGHT – Abnormal fat increases in response to the
stress
● Cortisol the stress hormone can lead you to gain weight , it
stimulates your fat and carbohydrate metabolism, creating a
surge of energy in your body.
Stigma of Obesity
● Obese people- often target of insensitive comments about their weight
● They are teased by peers as children and called names such as "whale" or "fatty."
● teasing endures into adulthood- while in public, encounter people staring at them,
whispering behind their backs, and calling them names.
● Family life for obese people can be difficult as well. Receiving criticism and comments about
their weight from loved ones can irreparably damage family relationships
● Lack of family acceptance can remove the home as a buffer against peer cruelty
● Some parents push their overweight children to lose weight, using techniques that shame
their children into weight loss, such as withdrawing affection.
● Resulting effect of repeated exposure to others judgments about - social alienation
& low self-esteem
● From a young age, overweight children -they are different from other children.
● obese children learn -avoid interaction with- peers- thereby compromise ability-
develop close relationships
● Obese adolescents- lower academic achievement. especially in schools with low
average body weight and high rates of romantic activity, presumably- negative
evaluations from others lower self-esteem and consequent academic achievement
● Obese people are one of very few disabled groups to endure public criticism for their
disability.
● Obesity is stigmatized as a disability whose fault lies with obese people.
● obese people are responsible for being obese, & that they are lazy or gluttonous.

● Coping with views of their weight is difficult for obese people as well.
● To address teasing directly, especially when the comments are simply a stated fact, such as,
"That person is fat," is to admit that being fat is a bad thing.
● Society needs to accommodate not only the physical needs of obese people but their
emotional needs as well.
 Obesity in Childhood
● In the US, approximately 37% of children - overweight or obese, but other countries are
gaining as well; the figure is 20% in Europe and 10% in China.
● Being overweight in childhood must now be considered a major health problem rather than
merely at problem in appearance
● 60% of overweight children and adolescents -already showing risk factors for CVD, such as
elevated blood pressure, elevated lipid levels, or hyperinsulinemia.
● and being overweight in childhood predicts risk for coronary heart disease in adulthood
● For first time - 200 years, the current gen of children has a shorter life expectancy due-
high rates of obesity than their parents
What is leading to childhood obesity?
● Genes contribute to risk of obesity
● Another imp factor - increasingly sedentary lifestyles among children involving television,
video games, and the Internet
● Exercise and obesity are clearly related.
● Children are less likely to be obese if they participate in organized sports or physical activity,
if they enjoy physical education,
● Early eating habits also contribute to obesity
● Children who are encouraged to overeat in infancy and childhood are more likely to become
obese adults
● Lifestyle interventions -encouragement and reinforcements to avoid sedentary activities like
television watching, inducements to engage in sports and other physical activities, and steps
to encourage healthier eating practices represent a successful approach.
● Television viewing may itself contribute to obesity via another route; when children are
exposed to food advertising, their consumption of food increases, by 45%
● School-based interventions directed to making healthy foods available and modifying
sedentary behaviour may help
● Intervening early in childhood obesity- critical not only for avoiding obesity in adults but
also because obese children are more likely to experience both chronic health problems and
psychiatric disorders.
 Obesity in Older Age
● One in four people older than 50 is obese (with a BMI =30 or more)
● As population ages, the no. of people who will have difficulty bathing themselves, dressing,
or even just walking across a room will be substantial
● Because obesity predicts so many health disorders, they will be at greater risk for chronic
disease to the degree that they are also obese
● weight gain in the older people -associated with reduced gray matter volume in the brain, a
significant predictor of cognitive decline
● Consequently, counseling older adults to adopt a healthy diet and increase their exercise is
essential.
 Factors Associated with Obesity
● Obesity depends- the no. and the size of an individual's fat cells
● Among moderately obese- fat cells -typically large- not an unusual number of them
● Among severely obese- large no. of fat cells and -fat cells - exceptionally large
● Childhood - window of vulnerability for obesity for a no. of reasons.
● One reason - no. of fat cells a person has- typically determined in the first few years of life
by genetic factors and by early eating habits.
● high number of fat cells leads to a marked propensity for fat storage, thus promoting
obesity in adulthood.
● poor eating habits in adolescence and adulthood are more likely to affect the size of fat cells
but not their number.
● style of eating has changed in ways that promote overweight and obesity.
● Most obvious is a rise in calorie consumption.
● Eating between meals is a major culprit, with the average number of daily snacks rising
nearly 60% over the past three decades
● time involved in preparing food because of microwave ovens and advances in food
processing and packaging has led to greater convenience for preparing food.
● Moreover, it does not take much to make one overweight. The average American weight
gain over the past 20 years is the caloric equivalent of just three Oreo cookies or one can of
soda a day
 Family History and Obesity
● Family History is clearly implicated in Obesity
● Overweight parents- more likely to have overweight children
● This appears to be due to two factors- genetic and dietary
● Genetic evidence- twin study-Twins raised apart- very different environments-still showed
tendencies towards obesity because- birth parents were obese
● Study for Healthy Infants- observed from birth to 2 yrs- found- children who were later to
become obese- distinguished by a vigorous feeding style- sucking more rapidly, intensely
and longer with shorter breaths-this style- higher calorie intake and greater overweight.
● The fact that the feeding style emerged that early-suggest-genetic predisposition to
obesity- also- genetic based tendencies to store energy as fat or lean tissues
● Understanding the role of genetics in obesity is important- helps identify individuals for
whom health management interventions are especially important
● But- family history in obesity- doesn’t only mean genetics
● Study- found that 44% of the dogs of obese, compared to 25% of those with people of
normal weight.
● Many factors- such as type of diet consumed, portion size, exercise patterns- contributes to
the obesity that runs in families
 SES, Culture and Obesity
● Additional risk factors- include social class and culture.
● In the USA- women of lower socioeconomic status are heavier than high SES women
● African american women are vulnerable to obesity
● Simple fact- diets high in fats and sweets cost less than vegetables fish and fruit
● Obesity seems to spread through social networks- like an epidemic
● A person’s chances of being obese increases when they have a friend, sibling or partner that
is obese- reason for this is still unknown- may be that obesity in one changes the social
norms- making it more acceptable to be obese
● Values- thinness is valued in high SES women, from developed countries- leads to cultural
emphasis on dieting and physical activity
● This causes- most women, not just those who are obese- to be discontented with their
bodies
 Obesity and Dieting as risk factors for Obesity
● Paradox- obesity is also a risk factor for obesity
● Many obese individuals- high basal insulin levels-promotes overeating- increased hunger
● Obese people- large fat cells- greater capacity for producing and storing energy as fat - than
smaller cells- Obese Are At Risk Of Being More Obese
● Dieting- contributes to the propensity of obesity- cycles of dieting and weight gain- yo-yo
dieting- enhances efficiency of food intake and metabolic rate
● Dieters- when eat normal- metabolic rate stays low- easy for them to put on weight-
unfortunately- this decreases metabolic rate
● ⅓ - ⅔ of dieters- rfegain the weight they lose- which leads to the qn.
● IS DIETING THE ANSWER TO OBESITY? - There may be health risks tied to restrictive eating
● There may be food preferences- yo-yo dieters may increase their cahnces of being obese
● They can act as role models- their childrens likelyhood of being obese increases
Set Point Theory Of Weight
● It is the idea that each individual has an ideal biological weight that can not be greatly
modified
● According to the theory- person eats if their weight gets too low and stops when weight
reaches ideal point- Some individuals have higher set point than others
● Efforts to lose weight may be compensated by- adjustment of energy expenditure-
depression and irritability accompany this process as well
Stress and Eating
● Stress affects eating- different for different people- some eat more, some eat less
● For non dieting, non obese people- stress will suppress physiological cues of hunger- lower
consumption- In Dieters and Obese- this leads to increased consumption
● Trend- Men tend to eat less- women tend to eat more
● When stressed- people tend to go for- salty low calorie foods- show preference for high
calorie otherwise
● People who stress eat- experience higher fluctuations in anxiety and depression
● Over weight individuals- greater fluctuation than any other individual
● Eating in response to -ve emotions- sweet high fat foods
 Weight Control and Obesity
● More people are treated for Obesity in the USA than for all other health habits or conditions
combined
● More than a million people attend weight loss clinics- 30,000 books on Amazon.com refer
to the word diet or dieting
● Obesity- difficult condition to treat- even initially successful programs show high rate of
relapse
Dieting
● Historically- most common approach- most weight loss programs still begin with dietary
treatment- training to restrict their calorie intake
● Food may be provided to individual- so the right food is consumed
● Structured meal plans, grocery lists- may improve weight loss- but it can do so at the
expense of well being- act as stressor- increase cortisol levels- produce health risks
● Diet method- rarely maintained- weight loss also rarely meets expectations-
disappointment may lead to regain of weight
Surgery
● Surgical procedures- especially gastric surgery- radical way of controlling extreme obesity
● Most common surgical procedure- stomach is literally stapled to reduce capacity- so
overweight individual must restrict intake
● There is risk and side effects- gastric and intestinal distress are common
● This procedure- reserved for people who are 100% overweight- repeatedly failed to lose
weight- other methods- and have health complications that make weight loss urgent
● Despite being drastic- use has doubled in recent years- attesting how common and serious
a problem obesity is
 Cognitive Behavioral Therapy (CBT)
Many current interventions with obese use CBT to combat maladaptive eating behavior
● Screening— some programs begin by screening applicants- readiness and motivation- to
lose weight
Unsuccessful prior dieting attempts, weight lost and regained, high body dissatisfaction, low
self esteem- these criteria can be used to screen an individual to provide better- particular
treatment program
● Self Monitoring— obese clients- trained in self monitoring- taughgt to keep careful
records of what, when, how much, where and other dimensions- this makes them more
aware of their eating patterns- many are surprised at what they discover
Monitoring is important for weight loss but it becomes especially so at high risk times-
holidays- where weight gain reliably occurs
Clients are trained to modify the environmental stimuli that elicited and maintained
overeating- steps include- purchasing low calorie food, facilitating access to them and
limiting high calorie food kept in the house
Behavioral control techniques are used too- taught to confine eating to a specific place at
particular times of day
● Controlling Eating— next step- to gain control over the eating process itself- clients may
be urged to count each mouthful, each chew or each swallow. They may be told to put down
utensils after every few mouthfuls until the food in their mouth is chewed or swallowed-
longer and longer delays are introduced to encourage slow eating
Where are the weight loss
programs implemented?
-workplace weight loss intervention

-commercial weight loss programs

Evaluation of Cognitive Behavioral weight loss
techniques
-CBT techniques provide better results and 2-20 pounds of weight loss in a
week and long term maintenance over 2 years.

-self directed and relapse prevention techniques are particularly useful.

-we might expect the stages of change model by which the recepients stage of
readiness would be successful in managing weight.But the success is
equivocal
Public Health Approach.
-High risk of obesity leads to higher costs in the economy.
-Increasing risk shows that the public health model that emphasizes the
prevention is essential for this problem.
-Individualized program for controlling eating behaviour.-regualrity of
eating,eating varieties of food, delaying the impulse to purge as long as
possible.
-helps in breaking down the pattern and bring things under control.
-CBT has been successful in treating bulimia
-Relapse Prevention techniques-identifying the triggering situation
and trying to avoid them-relaxation and stress management often
added to these.
-Compulsive bulimia-the patient has to be admitted to the
treatment facility.
-Now the concern for the health psychologist is to treat the
disorder before occurring .
SLEEP
Why Sleep?
A truck driver - behind in his deliveries - had to catch up by increasing the runs
he made - reduced sleep from 6 hrs to 3-4 hrs.

On on early morning - fell asleep at the wheel - truck went out of control
hitting a car - killing a family
Let’s learn what is sleep…
So we can avoid abusing sleep as the truck driver did and avoid consequences
● Sleep is a health practice which most of us abuse
● There are 2 types of sleep
○ Non - Rapid Eye Movement (NREM) Sleep and Rapid Eye Movement (REM) Sleep
■ Four Stages of NREM Sleep are:
● Stage 1 - the lightest and earliest stage of sleep, is marked by theta waves,
when we begin to tune out the sounds around us, although we are easily
awakened by any loud sound
● Stage 2 - breathing and heart rates even out, body temperature drops, and
brain waves alternate between short bursts called sleep spindles and large
K-complex waves
● Stage 3 & 4 - deep sleep, are marked by delta waves. These are the phases
most important for restoring energy, strengthening the immune system, and
prompting the body to release growth hormone

Cont..
Let’s learn what is sleep…
● During REM sleep, eyes dart back and forth, breathing and heart rates
flutter, and we often dream vividly.
● This stage of sleep is marked by beta waves, and it is believed to be
important for consolidating memories, solving problems from the
previous day, and turning knowledge into long-term memories
● All of these phases of sleep are essential.
Sleep and Health
● 40 million Americans, most over age 40, have chronic sleep
disorders-most commonly, insomnia. Many other people, such as college
students, choose to deprive themselves of sleep in order to keep up with
all the demands on their time. But sleep is an important restorative
activity, and people may be doing themselves more harm than they
realize.

● Thirty-nine percent of adults sleep less than 7 hours a night on

weeknights, one-third of adults experience sleep problems (Stein, Belik,
Jacobi, & Sareen, 2008). and 54% of people over age 55 report insomnia
at least once a week (Weintraub, 2004). For women, sleep disorders may
be tied to hormonal levels related to menopause

Cont..
Sleep and Health
● It has long been known that insufficient sleep (less than 7 hours a night)
affects cognitive functioning. mood, work performance, and quality
of life.
● Any of us who has spent a sleepless night tossing and turning over some
problem knows how unpleasant the following day can be.
● Poor sleep can be a particular problem in certain high-risk
occupations, with nightmares being one of the most common
symptoms.
● This is especially true for occupations such as police work, in which
police officers are exposed to traumatic events

Cont..
Sleep and Health
● Increasingly, scientists are also recognizing the health risks of inadequate sleep.

● Chronic insomnia can compromise the ability to secrete and respond to insulin
(suggesting a link between sleep and diabetes), it can increase the risk of developing
coronary heart disease.

● It can affect weight gain, it can reduce the efficacy of flu shots, and it is tied to
chronic inflammation. More than 70,000 of the nation's annual automobile crashes
are accounted for by sleepy drivers, and 1,550 of these are fatal each year.

● Even just six nights of poor sleep in a row can impair metabolic and hormonal
function, and over time, chronic sleep loss can reduce pain tolerance and
aggravate the severity of hypertension and Type II diabetes

Cont..
Sleep and Health
● Good sleep quality can act as a stress buffer. Children who do not get
enough sleep may show behavioral problems.

● In addition to the mental and physical health costs of poor sleep, sleep
problems compromise role functioning, so that people do not perform
their life roles, such as worker or parent, as effectively as do people with
better sleep.

● Poor sleep also makes it harder to reduce calorie intake thus

contributing indirectly to obesity

Cont..
Sleep and Health
● People who are going through major stressful life events, who are
suffering from major depression, are experiencing stress at work, or
who have high levels of hostility or arousal - port sleep disturbances.

● When stressful events are appraised uncontrollable, insomnia may be

the result, People who deal with stressful events by ruminating or
focusing on them are more prone to insomnia than are those who deal
with stressful events by blunting their impact or via distraction.

● Chronic negative affect and resulting elevation of stress hormones

are implicated in poor sleep as well. Changes in heart rate due to acute
stress may be another way that stress disturb sleep.

Cont..
Sleep and Health
● Abuse of alcohol is also related to poor sleep quality. Older adults often
experience sleep disturbances related to problems of unhealthy aging

● Although the health risks of insufficient sleep are now well known, less well
known is the fact that people who habitually sleep more than 7 hours every
night. other than children and adolescents, also incur health risks.

● Long sleepers, like short sleepers, have more symptoms of psychopathology,

including chronic worrying, as well.

● A number of behavioral interventions have been undertaken for the

treatment of insomnia. including relaxation therapy, control of
sleep-related behaviors and cognitive-behavioral interventions.
Sleep Apnea
● Researchers have recognized that sleep apnea an air pipe blockage that disrupts
sleep, can compromise health. Each time that apnea occurs, the sleeper stops
breathing, sometimes for as long as 3 minutes, until he or she suddenly wakes up,
gasping for air.

● Some people are awakened dozens, even hundreds, of times each night without
realizing it.

● Researchers now believe that sleep apnea triggers thousands of nighttime deaths,
including heart attacks. Sleep apnea also contributes to high rates of accidents in
the workplace and on the road and to irritability, anxiety, and depression. Sleep
apnea is difficult to diagnose because the symptoms, such as grouchiness, are so
diffuse, but fitful, harsh snoring is one signal that a person may be experiencing
apnea.

Cont..
Sleep Apnea
● For those with persistent sleep problems, a variety of
cognitive-behavioral interventions are available that typically make use
of relaxation therapies. Such programs also recommend better sleep
habits, many of which can be undertaken on one's own.
How can we sleep better?
REST, RENEWAL & SAVORING

● An important set of health behaviors that is only beginning to be understood involves

relaxation and renewal.

● The restorative activities that help people reduce stress and restore their emotional
balance.

● The ability to savor the positive aspects of life also has health benefits.

● For example, not taking a vacation can be a risk factor for heart attack among people with
heart disease. Participation on a regular basis in enjoyable leisure time activities, such as
hobbies, sports, socializing, or spending time in nature, is tied to lower blood pressure, lower
Consol, lower weight, and perceptions of better physical functioning.

Cont..
How can we sleep better?
● We also know that participation in leisure activities improves cognitive
functioning among the elderly.

● In Conclusion, health psychologists suspect that rest, renewal. and

savoring-involving activities such as going home for the holidays,
relaxing after exams, and enjoying a hiking path or a sunset-have
health benefits.

● Understanding of health-enhancing behaviors is a work in progress.

As new health risks are uncovered or the benefits of particular behaviors
become known, the application of what we already know to these new
behaviors will take on increasing importance.
How to develop good sleep?
➔ Get regular exercise, at least three times a week
➔ Keep the bedroom cool at night. Sleep in a comfortable bed that is big enough.
➔ Establish a regular schedule for awakening and going to bed.
➔ Develop nightly rituals that can get you ready for bed. such as taking a shower.
➔ Use a fan or other noise generator to mask background sound.
➔ Don't consume too much alcohol or smoke.
➔ Don't eat too much or too little at night.
➔ Don't have strong smells in the room, such as from incense, candles, or lotions.
➔ Don't nap after 3 P.M.
➔ Cut back on caffeine, especially in the afternoon or evening.
➔ If awakened, get up and read quietly in another place, to associate the bed with
sleep, not sleeplessness.