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22. Rest

source : www.winwellness.org

 

 Rest FOR THE restless

Rest

 

 

 

PowerPoint© Slide 1

“REST FOR THE RESTLESS”

 

 

PowerPoint© Slide 2

Rest in Nature

           

 

 

PowerPoint© Slide 3

“picture of Spirit of St. Louis

                  

It is May 20, 1927. At 7:52 a.m. a single-engine plane loaded with 450 gallons of fuel—more than it was designed for—barely clears the electricity wires at the end of Roosevelt Field, Long Island, New York, and heads into the unknown to attempt what has never been done before. Charles A. Lindbergh, at the controls of the Spirit of St. Louis,is trying to become the first person to fly nonstop from New York to Paris. A reward of $25,000 has been offered to the first person to do this, and Lindbergh intends to claim that prize.

 

He is wide awake. He didn’t sleep at all the night before, but for now he seems buoyed up by the excitement of attempting the impossible. The engine drones on as he travels northeast, following the great circle route. Almost twelve hours later, the daylight of that first day fades as the Spirit of St. Louis roars over the wharves and harbor of St. John’s, Newfoundland, and out into the night. It is “the last point on the last island of America—the end of land; the end of day. . . . North America and its islands are behind. Ireland is two thousand miles ahead.”[1] In the cockpit he is alone, and below him are icebergs, those silent sentries of the Arctic Ocean. If the engine fails, there is no place to land.

 

An hour after leaving land behind, Lindbergh has 1,200 miles behind him and 2,400 miles to go; he has flown one-third of the distance to Paris. As hour after hour passes in the darkness, his eyelids feel heavy as lead. He seems half asleep. His eyes appear to be tricking him. Last night I couldn’t go to sleep. Tonight I can barely stay awake. The moon comes up. That helps. I shake myself violently. . . . I’ve got to alert my mind, wake my body. And those soft fluffy clouds down there look like a quilt where I could sleep. I’ve never wanted anything so much.

 

Why did I go to the public performance my last night in New York? But I didn’t know that my weather expert would find a break in the weather and advance my leaving. Finally Lindbergh sees the faint trace of day, and the desire to sleep seems to be uncontrollable. I’ve lost command of my eyelids. All I want in life is to throw myself down flat, stretch out—and sleep. I’ve got to find some way to keep alert. There’s no alternative but death and failure. I fall asleep with my eyes open.

 

As streaks of dawn slowly creep over the ocean, illusions torment him. Look, over to the left I see an island. I see the trees and the waves breaking on the coast. No, it can’t be. I’ve studied the maps and there are no islands around here. I could just fly over and take a look. No, I can’t trust my eyes; I can’t trust my senses. It is only a mirage.

 

After the torture of the endless night, and some hours into day two, hopeful signs appear: sea gulls, fishing boats, and finally the southwest point of Ireland! Land never looked so good! Pushed on by a strong tail wind, Lindbergh is three hours ahead of schedule, with enough fuel to fly across the Alps to Rome. On he flies, across the peninsula of southwest England, and as the sun almost touches the horizon, he looks down on the city of Cherbourg, France. As he flies up the Seine River Valley, air beacons show him the way.

 

Little does Lindbergh imagine that the world is almost breathlessly following his progress. News flashes from Ireland, England, and Cherbourg have alerted the world to his imminent arrival. Now he sees the lights of Paris. He flies by the Eiffel Tower and heads toward Le Bourget Field. What is that almost endless string of lights? It’s something that is not on my map.

 

The wheels of the Spirit of St. Louis touch down. No sleepiness now! Thousands break through police barricades. Those lights? They weren’t industrial complexes. It was a traffic jam of cars carrying people who wanted to see Lindbergh complete his historic mission. The entire field is covered with running figures. His feet never touch the ground as he is triumphantly carried on the shoulders of overjoyed well-wishers.

 

Hours later, he finds himself in the luxury of the American Embassy, eating supper at an early morning hour. The clocks in Paris mark 4:15 a.m. as he crawls into bed. It has been sixty-three hours since he last slept. The trip itself lasted thirty-three and a half hours. Rest never felt so good! Sleep, sweet sleep! Later that afternoon his body awakens. He is a little stiff but feels refreshed. His odyssey is complete. The world will never be the same again.

 

Benefits of sleep

Although people under unusual circumstances sometimes go two or three days without sleeping, as in the case of Lindberg, this temporarily cuts down their alertness and their ability to make good decisions. How much sleep do we need to assure positive benefits in a regular lifestyle?

 

 
 

PowerPoint© Slide 4

Benefits of Sleep

  • Sleep helps neural functioning, gives neurons a chance to recuperate, improves the immune system and prevents disease.
  • “If you want to fly with the eagles you’d better not hoot with the owls!”

 

 

 

Research shows that the body renews tissues, forms new red blood cells, and releases growth hormones during sleep time. When sleep deprived, we react to stressful situations with more anger, sadness, and fear than we would if we were adequately rested.

 

Most independent studies find young adults need about eight and a quarter hours of sleep a night. and adults need eight to ten hours per night. For adults, research indicates that those who sleep more than ten hours may have negative side effects. Though various research findings may differ on the exact amount, each of us needs sufficient sleep to help us function at our best.

 

 

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Dr. Eve Van Cauterstates that children need about ten hours, those aged twelve to twenty-one require about nine hours

 

 

 

We not only need adequate amounts of sleep, but we also need adequate time in deep sleep. Deep sleep, characterized by rapid eye movements (REM) and active brainwave patterns, is thought to be the time when the brain processes and stores information. Good sleep is absolutely essential to a positive, well-balanced life. Far too few of us are getting the sleep we need for optimal living. Someone said, “If you want to fly with the eagles, you’d better not hoot with the owls!”

 

Sleep affects our appearance

 

 

 

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Sleep Loss and Appearance

  • Young Men’s Handsomeness affected by Sleep Deprivation

 

 

Researchers at the University of Chicago studied eleven strong young men. After six nights of sleep deprivation, they looked almost like old men—bags under their eyes and wrinkles on their faces. The good news for the young men was that twelve hours of sleep a night for the next week was all it took to turn back the clock and restore them. When we get a good night’s sleep, our skin is a little brighter because the oxygen and nutrients have stimulated the production of collagen and elastin, the fibrous proteins that make our skin springy and elastic. So let’s all take our “beauty rest.”[2]

 

Sleep helps children think well!

Sufficient sleep for children aids proper brain development and good memory, strengthens the immune system, and contributes to good social behavior. So tuck them in to bed early! A study surveying 3,120 high school students found “students who described themselves as struggling or failing school with C, D, and F grades reported that on school nights they obtain about 25 minutes less sleep and go to bed an average of 40 minutes later than A and B students.”[3]

 

 

According to a different study, “While changes in sleep across adolescence are a normal part of development, many adolescents are getting insufficient sleep and consequently are less likely to perform well at school, more likely to be overweight, more likely to develop mood-related disturbances, and are at greater risk for traffic accidents, alcohol and drug abuse.”[4]

 

NEGATIVE EFFECTS OF SLEEP DEPRIVATION

 

Sleep deprivation sparks changes in gene expression

Sleep deprivation doesn’t change the inherited gene, but it does change how this gene expresses itself. It throws the switch and turns off some of the positive genes and turns on some of the negative ones. Research has shown that humans have the power to change the expression of hundreds of genes by the lifestyle they choose.

 

PowerPoint© Slide 7

Sleep Deprivation Sparks Changes in Expression of 224 Genes

The Allan Institute for Brain Science in collaboration with SRI International report that some 224 genes in mice show a negatively changed gene expression due to sleep deprivation and that thousands of genes appear to be regulated by the 24-hour Circadian rhythm.

 

 

Heart disease

Sleep deprivation contributes to heart disease. The Center for Sleep Disorder Medicine at a prominent university reports that insomnia is associated with a high risk for hypertension.[5]

 

 

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A study of 70,000 women found that those who slept about five hours a night had a 40-percent higher rate of having heart attack than did people that slept eight hours..

 

 

 

 

Mary, in her seventies and overweight, had difficulty sleeping. Frequently she got up in the middle of the night and found her way to the ice cream container in the freezer. Some comfort food will help me sleep, she thought. One morning her family found her on the kitchen floor with a bowl of melted vanilla ice cream beside her. Cause of death—a heart attack.

 

Cancer

Margaret Ann Hancock from Edinburgh, Scotland, needed some extra money to care for her three children, so she took a night shift at the local hospital that allowed her to take her children to nursery when she got home. She would sleep a few hours and then pick them up again. During the time that she worked at the hospital, she developed breast cancer that required a lumpectomy, chemotherapy, and radium treatment.

 

 

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The International Agency for Research on Cancer announced in 2009, that their investigations placed night working just one category below known carcinogens such as asbestos as a cause of cancer.

 

 

 

Margaret wishes she had known then what she knows now. She says, “If it’s risking your health, there’s nothing worth that.”[6]

 

Obesity

 

PowerPoint© Slide 10

  • Researchers find that lack of sleep   contributes to obesity.

 

 

“Short sleep duration may increase obesity risk by causing small changes in eating patterns that cumulatively alter energy balance.”[7] Obesity in turn may contribute to cancer risk.

 

Stress insomnia

 

PowerPoint© Slide 11

Stress Insomnia

  • Stress induces the adrenal gland to secrete cortisol which is called the “stress hormone”.
  • Stress and excess cortisol can be minimized by proper rest, exercising, relaxing, peaceful moments in nature, breathing in deeply of fresh air and slowly blowing it out.

 

 

 

Cortisol is an important and helpful part of the body’s response to stress, enabling “fight or flight,” it’s important for the relaxation response to be activated so that the body’s functions can return to normal following a stressful event. Normally cortisol is higher in the morning and diminishes by evening, allowing for low-stress sleeping.

 

In contrast, prolonged stress may lead to catastrophic diseases, including diabetes, depression, strokes, cardiovascular problems, cancer, high blood pressure, digestive disturbances, emotional confusion, and suicide.

 

 

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RESEARCH -- EFFECTS OF SLEEP DEPRIVATION

The Effect of Sleep Deprivation is similar to the Effect of Drinking Alcohol.

 

 

Two dangers—drowsy drivers and drunk drivers

 “According to the international consensus meeting in Stockholm on ‘The Sleepy Driver and Pilot—Causes, Risks and Countermeasures’ . . . as many as 15-30 percent of today’s traffic accidents are related to drowsiness; thus it is an even greater risk factor than alcohol.”[8]Studies show that if you go without sleep for eighteen hours straight, you suffer from a level of impairment that is equal to having a blood alcohol content of 0.05 percent. If you go without sleep for twenty-four hours, the impairment is equal to having a 0.1 percent blood alcohol content,[9] and you are seven times more likely to have an accident.[10] China considers driving with a blood alcohol content of 0.02 percent illegal, while in Canada it is 0.08 percent, and in the US, all states impose penalties for a blood alcohol content of 0.08 percent, although some states are stricter.

 

 

PowerPoint© Slide 13

Fatigue impairs judgment

and reaction time like Alcohol.

 

 

 

Trucking accidents. A study done in the US found that “fatigue was a primary cause in 41% of heavy truck crashes in the western United States and a probable cause in a further 18%.”[11] Another study reported, “Insufficient sleep exacerbates the sedating effects of alcohol so that even low levels of alcohol make the sleepy driver much more impaired and much more likely to fall asleep at the wheel.”[12] So Fatigue + Alcohol = Danger for drivers and for those unfortunate enough to be in their path.

 

 

PowerPoint© Slide 14

Accidents and Sleep Deprivation

Studies in Oklahoma and California show that 50% of fatal accidents on freeways are from falling asleep.

 

 

 

Have you experienced almost having an accident when driving because you were sleepy? Make it a rule to not drive at such times. Stop and change drivers or take a nap at some safe public place or rest stop.

 

Anti-insomnia ideas for restful sleep

After they were married, John and Millie started a tradition of reading interesting non-professional, nonfiction books to each other after they got in bed. John usually reads to Millie, but once in a while she reads to him. This evening ritual of reading biographies and storybooks helps Millie take her mind off the busy and stressful events of the day so she can get to sleep faster. John says, “My voice seems to be a sure cure for insomnia. Somehow after I read a few pages I look to the pillow beside me and Millie is sound asleep! The next night I may have to go back and re-read the end of last night’s story.” This has been a great husband-and-wife practice for forty years, and together they have read scores and scores of books. It is a perfect, relaxing rest time at the end of the day.

 

One elderly woman who sometimes has insomnia reports that she quotes Scripture when she cannot sleep in the night. Good verses are “He gives His beloved sleep”[13] and “Yes, you will lie down and your sleep will be sweet.”[14] A single person says, “I just start softly singing spiritual songs in bed or repeat the words of songs which take my mind off stressful thoughts.” A husband says that when he awakens in the night he goes through the letters of the alphabet repeating names or characteristics of God. At last count he was working with some 324 names and attributes of God. For instance, his A’s include Alpha, All Powerful, All Knowing, Author, Altogether Lovely, Advocate, Almighty, Awesome, the Amen, Architect. Sometimes he may get only to the letter F—words such as Faithful, Foundation, Forever Friend, Forgiver, before the words begin to blend into his dreams. Others picture some restful story from the Bible and dramatize in their thoughts the feelings of those who were involved. Find a plan that works for you.

 

More than sleep—rest

Sleep and rest are essential for health and safety’s sake. If your body has had a strenuous physical workout during the day, rest may mean getting sleep or relaxation. If the activity has been mental exertion, rest may call for having physical exercise. If you’ve spent the day rushing around doing office work, rest may be quietly relaxing alone or talking with family about the day’s events. It can be walking around the block or in the park, or sitting in a hot tub bath with a fragrant candle scenting the air while gentle music is playing. Even the scented soap bubbles floating around help you relax from the day’s busy activities. Tell yourself, Forget the day of work. I’m not going there, and enjoy the moments of total relaxation.

 

Rest recharges our mental batteries, revives energy, brings healing and restoration, improves our immune system, stimulates growth hormones in children, helps to keep the blood pressure down, and keeps us functioning at an optimal level. Wow! It has positive, dynamic power! Rest is a gift of God—a miracle renewal package.

 

Try to schedule moments of rest and relaxation into your daily life. You can walk the stairs to deliver a paper, take a brisk walk in the sunshine during the lunch hour, go to your favorite nature spot, or wrestle with the little one on the carpet when you get home. By changing activities, we relax and have restful moments.

 

Our bodies need more than just sleep. The rush of work and daily life leaves millions fatigued, impacting the health and the soul. It’s good that we have the example of Jesus. He understood what it was like to be human. He warned His companions not to be overcome by “the cares of this world [anxiety and rushing], the deceitfulness of riches [materialism], and the desires for other things [more, more, more].”[15]

 

On a certain occasion, life got very hectic around Jesus and His disciples. “And He said unto them, Come . . . apart into a desert place, and rest a while: for there were many coming and going, and they had no leisure so much as to eat.”[16] Someone has remarked, “If we don’t come apart, we may fall apart.”

 

A newly married couple decided to schedule a weekly time to deepen their relationship and meet each other’s needs. They both had full-time jobs, and it seemed that life was “run, run, run.” This weekly date was like an oasis in life that they both looked forward to. The dates included walking on the beach of a nearby lake, eating at a new restaurant, visiting friends, making vacation plans, getting a massage, feeding the homeless, or doing something they had never done before.

 

Burnout

 

PowerPoint© Slide 15

Burnout

 

 

                  

 

 

Tiredness and fatigue characterize our world. Fatigue impedes concentration and prevents creative, clear thinking. It decreases efficiency and decision-making skills. Fatigued persons may seem apathetic, distractible, and often depressed. They are more prone to negativity, impatience, and anger. Homes are breaking up because husbands, wives, and kids are just plain tired out.

 

Sue wasn’t going to let that happen to her marriage. Jim was a professional counselor. Hour after hour, he listened to people’s problems. His wife Sue noticed that he was worn out and seemed to be carrying the weight of the world on his back. Gone were the sparkle in his eye and the spring in his step.

 

Sue, his good wife, took things into her own hands. She found Jim’s appointment book, rescheduled his clients for the next five days, and made reservations for him at a lovely mountain camp retreat. The first three days he spent by himself. Jim walked the mountain trails, listened to the melody of the streams as the water cascaded through the rocks, and heard the singing of the birds. It seemed as though God and the angels were speaking to him. He meditated and refocused his thoughts. On the weekend Sue joined him. Together they celebrated life’s blessings. Jim had been suffering from a common ailment today—burnout. Now he felt like a new man and could return with energy to help others in need.

 

WOW! A weekly day of rest—a gift of God

Wouldn’t it be wonderful to have a day of rest when you didn’t have to do any work? Well, you have it! Exodus 20:9–11 says,

 

Six days you shall labor and do all your work, but the seventh day is the Sabbath of the Lord your God. In it you shall do no work: you, nor your son, nor your daughter, nor your male servant, nor your female servant, nor your cattle, nor your stranger who is within your gates. For in six days the Lord made the heavens and the earth.

 

It is a spiritual day off from work, a day to really rest from labor: stressful assignments, deadlines, following the orders of others, rushing to work early in the morning and rushing back to work at home. God knew what He was doing. He doesn’t want us to overwork and wants us to have extra time for Him. He said “Remember the Sabbath” because He thought we might forget and keep laboring when we didn’t need to, and then we wouldn’t have any time with Him.

 

The word rest in the commandment means “stop!” Stop all work. Set it apart as a holy day. God knew that we would need rest, and He set aside a full day every week for us to relax, to be out in nature and enjoy a relationship with Him and with our family and friends. At Creation, God also rested or stopped work, and He sanctified the Sabbath as a holy day, which starts on Friday at sunset and ends Saturday evening. He specified, “In it you shall do no work.”[17] His prescription was complete rest from gainful employment and even from mundane tasks at home that can be done during the week. God says to us, “You don’t have to work on this day—enjoy it! I give you permission.”

 

 

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God’s Day of Rest

Genesis 1:1 says, “In the beginning God created the heavens and the earth” in six days and He rested, blessed the 7th day, and set it apart as a memorial of creation.

 

 

The Sabbath, a day of rest, was not going to be simply a cessation of activities; it was going to be a different kind of activity. Since Adam and Eve were created on Friday afternoon, they had not “worked” before the Sabbath day. So that first Sabbath to them was not so much a rest from labor as it was a celebration of God’s work. Genesis 1:1 says, “In the beginning God created the heavens and the earth.” In six days God made the earth and then He rested, blessed the seventh day, and set it apart as a memorial of creation.

 

 

PowerPoint© Slide 17

Sabbath – A Gift of God

 

Genesis 2:2says“On the seventh day God ended His work which He had done, and He rested on the seventh day from all His work which He had done.”

 

 

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Sabbath – A Gift of God

 

Genesis 2:3 says“Then God blessed the seventh day and sanctified it, because in it He rested from all His work which God had created and made.”

 

On that first seventh day, God and His two newly created beings, Adam and Eve, stopped to enjoy what He had made. At sundown Friday evening, they celebrated the arrival of the Sabbath day together—not just by refraining from work, but by honoring God for His finished work. By the gift of the Sabbath, God established Himself as the Creator. It was His mark of authority. The modern calendar has the day beginning and ending at midnight when we’re usually asleep. God’s plan was better. Like Adam and Eve, we see God paint the western skies in beautiful colors as the Sabbath day begins at sunset, and then twenty-four hours later we enjoy seeing the first stars appear. We pause at sunset evening worship time to thank God for His holy day and begin our new week.

PowerPoint© Slide 19

The Sabbath was a love gift to us, and when we keep it sacred for Him, it shows that we love Him and that we belong to Him

 

 

When Jesus came to this earth, He honored the rest day. “As His custom was, He went into the synagogue on the Sabbath day” and read from the scroll of the prophets.[18] He healed the sick and set the captives free on the day of rest. The Sabbath is God’s day and your day. So enjoy it!

 

Saint Augustine prayed, “You have made us for Yourself, and our hearts are restless until they find rest in You.” God is not a hard taskmaster who cracks the whip and says, “Work harder! Work longer!” He offers us rest.

 

 

PowerPoint© Slide 20 Augustine prayed,

"You have made us for yourself, and our hearts are restless until they find rest in You."

 

 

Prayer

Creator God, thank you for Your promise, “Come to Me, all you who labor and are heavy laden, and I will give you rest.”[19] Thank You for giving us a day of rest from our weekly stresses and labors. You had us in mind when You told us not to work seven days a week. Help us to enjoy the day off, this special day with family, friends, and You. Thank You that when our daily burdens are heavy, with too much to do and activities too big for us, that You encourage us to rest from the days of work. In Jesus’ name, amen.

 

 

PowerPoint© Slide 21

In the Gospels Jesus says, “Come unto me, all ye that labor and are heavy laden, and I will give you rest” Matthew 11:28-30.

 

 

 

 

Reflect/Discuss

 

 

PowerPoint© Slide 22

  1. Why did God plan a weekly day of rest for us from work? How can you better enjoy it? What do the words “Sabbath rest” mean to you?

 

 

 

 

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Group Discussion

  1. Think of different ways of spending the hours of the seventh day—the Sabbath—starting on Friday evening at sundown, which will renew you spiritually and physically in preparation for another busy week.

 

 

 

 

 

PowerPoint© Slide 24

  1. During the six days of the work week, what activities will refresh you at the end of a busy day when you have worked hard physically, or when you have worked hard mentally?

 

 

 

 

 

BREAKOUT TIME

 

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Are you satisfied with the amount of sleep you get at night? What seems to rob you of your sleep? If you have someone to dialog with, brainstorm on sleep robbers and solutions to sleep deprivation

 

Personal Reflections

 

 

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  1. Have you developed the discipline of releasing your daily, unfinished business, your concerns about the future, and any relationship stresses into God’s hands? Areyou letting Him carry the burdens so that you can sleep better? Talk to the Father God about your stresses and need for sufficient sleep.

 

 

 

 

PowerPoint© Slide 27

Think of different ways of spending your Sabbath time with God, family, and friends. Will this help you to recharge your battery in preparation for another week?

 

 

 

PowerPoint© Slide 28

If keeping the seventh-day Sabbath is a new concept to you, how would you like to spend your first Sabbath day of rest with God?

 

 

 

 

 

 

PowerPoint© Slide 29Intentionality

 I choose to get sufficient rest breaks in the day and adequate sleep each night.

 

 

 

PowerPoint© Slide 30Intentionality

 

 I will record my sleep hours for two weeks on the chart provided and will work at living a more simplified life so that I can get sufficient sleep and relaxed moments during the day for self care.

 

 

 

PowerPoint© Slide 31

Intentionality

I like God’s plan for making the Sabbath a spiritual day with God, family, relatives, and friends.

 

PowerPoint© Slide 32

I choose to keep the Sabbath as a holy day.

 

 

 

Prescription: 8 to 8 ¼ Hours of Sleep for Adults

 

My Sleep Record

 

 

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Week 1

 

 

 

 

 

 

 

Week 2

 

 

 

 

 

 

 

 

If your sleep chart indicates insufficient sleep time, what can you do to increase your sleeping hours?

 

Parents, make a chart for your children. Then discuss the importance of sleep time with them and share how sleep affects health, moods, and the ability to do our best work at school and home.

 

Dr. Eve Van Cauter suggests children need about ten hours of sleep per night, those agedtwelve to twenty-one require about nine hours, and adults need eight or more hours per night.

 

HANDOUTS            

 

Sleep Enhancers

 

These sleep suggestions promote rest and a good night of sleep.

 

  • Be active. Exercise by gardening, walking, running, swimming, biking, or aerobic activities for at least thirty minutes a day, but not too close to bedtime.
  • Research says that if you want to live to a hundred, keep moving!
  • Avoid caffeine in coffee, tea, and sodas. Avoid smoking and alcoholic beverages.
  • Avoid sleeping pills. Some people benefit from one or two tablets of calcium citrate to help them sleep.
  • Consider taking a supplement of vitamin B complex, or if doctor prescribes, B-12 shots.
  • Short naps of 15–20 minutes may be helpful. Late afternoon naps may interfere with night sleep.
  • Eating a light evening meal without protein and spicy foods three to five hours before bedtime will give the stomach rest and improve sleep. A fruit plate or light soup is excellent. You will sleep better.
  • Seniors awakening early in the morning, unable to sleep longer, can consider rising to have devotions and other meaningful activities. After being up several hours, go back to bed and finish getting your eight hours of rest.
  • Drink liquids before 5:00 p.m. to avoid frequent wake-up trips to the bathroom.
  • For a special pre-bedtime calming after a stressful day, take a warm Epsom salts bath.
  • Turn TV off early in the evening. Have no TV, cell phone, or computers/office equipment in bedroom. The bedroom is for sleeping and for enjoying your spouse.
  • Have your bedroom noisefree, cool, dark, ventilated, and clean, with a comfortable bed.
  • Do not continue the work of the day into the evening. A change of pace in the evening is refreshing and allows the mind to wind down.
  • Put your problems aside when you go to bed. Enjoy pillow talk. No problems, please!
  • Plan for a regular bedtime between 9:00 and 9:30 p.m. Sleep before midnight is more restoring than sleep after midnight. “Early to bed, early to rise, makes a woman or man healthy, wealthy and wise.” Try to go to bed every night at the same time and get up at the same time.
  • If you have trouble nodding off, try listening to a CD of soothing, relaxing music or nature sounds, or read a non-professional storybook like a biography or travelogue.
  • For sleep apnea, try sleeping on your side. Get treatment in a sleep disorders clinic.
  • As you go to bed, thank God for His blessings. Try the A–Z blessing plan. “A for ‘I was Able to finish my assignment,’ B for ‘Thank you for letting me see the bluebird’s beauty in our tree,’ ” and so on.

 

 

Hints for how to enjoy a happy Sabbath

  1. We prepare for the Sabbath’s arrival all week long. We “remember the Sabbath day to keep it holy” all week, so that when it arrives, all is ready.
  2. Plan to have clothing ready, time-consuming baking and cooking completed, and all regular mundane work finished or laid aside before the Sabbath arrives Friday at sundown. Then what is done is done, and what is undone is undone.
  3. As the sun is setting on Friday evening, gather your family or friends and have sunset worship with reading from God’s Word, prayer, singing, and praising God for the blessings of the past week. Some parents have children light a Sabbath candle indicating the beginning of the

Sabbath.

  1. On Sabbath morning it is a privilege to rise early and go together to a shared worship experience.
  2. Since you are meeting with heavenly royalty, have special Sabbath clothes—neat, trim, and modest.
  3. Enjoy a delicious meal with a Sabbath treat.
  4. Plan some special family time like a hike in the woods or by a lake. Nature is God’s second book. Enjoy it with family or friends.
  5. Plan to do something as a family for those less fortunate than you are; take flowers to a shut-in or a food basket to the poor. We call it a “Sabbath do-good activity.”
  6. If you have children at home, devote time to reading an inspirational book with them. Or read a Bible story while the children draw it. Have them act out Bible stories, or play a Bible game.
  7. Some families have a “Blessing Book” in which they record the blessings of the past week. Everyone contributes to the book.
  8. You can light the candle again some time before the close of the Sabbath and then have a child blow it out at sunset time.
  9. Close the Sabbath at sundown with prayer and song. Wish each other a happy and blessed new week.[20]

 

 

 

 

PowerPoint©

Slide 33

 

 

 

 



            [1]. Charles A. Lindbergh, The Spirit of St. Louis (New York: Avon, 1953). Short quotations are from pp. 278, 317, 321, 332, 333.

            [2]. Spiegel et al, “Impact of a sleep debt on metabolic and endocrine function,” 1435–1439.

                4. Amy R. Wolfson and Mary A. Carskadon, “Sleep schedules and daytime functioning in adolescents,” Child Development 69, no.4 (August 1998): 875–887.

                5. Ian M. Colrain and Fiona C. Baker, “Changes in sleep as a function of adolescent development,” Neuropsychology Review 21, no. 1, 5–21. doi:10.1007/s11065-010-9155-5.

                7. Jacquelyne Froeber, “Suicidal thoughts, high blood pressure associated with insomnia,” CNNhealth.com, April 3, 2009, quoting Alexandros N. Vgontzas, director of the Center for Sleep Disorder Medicine at Penn State University. http://www-cgi.cnn.com/2009/HEALTH/04/03/sleep.suicidal.thoughts/index.html.

            [6]. Kenneth MacDonald, “Night shifts spark cancer pay-out,” BBC News online, March 15, 2009. http://news.bbc.co.uk/2/hi/uk_news/scotland/7945145.stm.

            [7]. Allison Weiss; Fang Xu, Amy Storfer-Isser, Alicia Thomas, Carolyn E. Ievers-Landis, Susan Redline, “The association of sleep duration with adolescents’ fat and carbohydrate consumption,SLEEP 33, no. 9: 1201–1209. http://www.journalsleep.org/ViewAbstract.aspx?pid=27900.

            [8]. P. O. Haraldsson and T. Akerstedt, “Drowsiness—greater traffic hazard than alcohol. Causes, risks and treatment,” Lakartidningen 98, no. 25 (June 20, 2001): 3018–3023.

            [9]. “Driver Fatigue: Are you impaired?” A & R Driving School online.

http://www.ardriving.com/Site/Articles_of_Interest_files/Driver/20Fatigu....

            [10]. “Driver fatigue is an important cause of road crashes,” Smartmotorist.com, http://www.smartmotorist.com/traffic-and-safety-guideline/driver-fatigue.... A study conducted by the Adelaide Centre for Sleep Research, Australia.

            [11]. Narelle Haworth, “Fatigue and fatigue research: The Australian experience,” paper presented to 7th Biennial Australasian Traffic Education Conference, Brisbane, February 1998. http://www.monash.edu.au/muarc/reports/papers/fatigue.html.

            [12]. Jane C. Stutts, Jean W. Wilkins, and Bradley V. Vaughn, “Why Do People Have Drowsy Driving Crashes,” report, AAA Foundation for Traffic Safety, 1999, www.aaafoundation.org/pdf/sleep.pdf.

            [13]. Psalm 127:2.

            [14]. Proverbs 3:24.

                18. Mark 4:19.

            [16]. Mark 6:31, KJV.

            [17]. Exodus 20:10.

            [18]. Luke 4:16.

            [19]. Matthew 11:30.

            [20]. Millie and John Youngberg, Family Sabbath Traditions to Bless Your Heart and Home: Filling the Sabbath Hours With Joy (Nampa, ID: Pacific Press. 2001), 45–46.

 

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