Hurry Up and Slow Down

How important is sleep? Most teens need about 8-1/2 to more than 9 hours of sleep each night. The right amount of sleep is essential for anyone who wants to do well on a test or play sports without tripping over their feet. Unfortunately though, many teens don't get enough sleep. Even if you think you're getting enough sleep, you may not be. Here are some of the signs that you may need more sleep:

* difficulty waking up in the morning
* inability to concentrate
* falling asleep during classes
* feelings of moodiness and even depression

I’m an A-type personality and like the feeling having many brands in the fire. Recently, I’ve adjusted my lifestyle where sleep is a part of my agenda. I used to stay up late at night thinking about tasks and problems at the church. This led to all the signs above mentioned. I made up my mind that I would make myself go to sleep at a reasonable time. I feel 100% better. The Bible is every clear about getting the right amount of sleep.

There are three types of positive sleep partners found in the Bible:

1. Deep sleep – There are two deep sleep stages, Stage 3‑4 with Stage 4 being more intense than Stage 3. These stages are known as slow‑wave, or delta, sleep. During slow‑wave sleep, especially during Stage 4, the electromyogram records slow waves of high amplitude, indicating a pattern of deep sleep and rhythmic continuity. (Gen. 2:21; 15:12)

2. Sweet sleep – Probably related to Stage 3 sleep. (Prov. 3:21‑24)

3. Dreams – The discovery of rapid eye movement (REM) sleep, a mentally active period during which dreaming occurs, provided a biological explanation for this phenomenon. It also inspired interest in sleep research by giving scientists a marker for changes in the brain during sleep. (Gen. 37:5‑9)

4. As passionate as our Lord was, He took time to sleep. Remember Jesus not only wept He slept. (Mark 4:38)

5. Some tips for helping you fall to sleep:

• Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day can also help establish sleep patterns. So try to stick to your sleep schedule even on weekends. Don't go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week. (Psalm 4:8)

• Exercise regularly. Try not to exercise right before bed, though, as it can raise your body temperature and wake you up. Sleep experts believe that exercising 5 or 6 hours before bedtime (in late afternoon) may actually help a person sleep. (1 Tim. 4:8)

• Avoid stimulants. Don't drink beverages with caffeine, such as soda and coffee, after 4 p.m. Nicotine is also a stimulant, so quitting smoking may help you sleep better. Drinking alcohol in the evening can also cause a person to be restless and wake up during the night. (Prov. 20:1)

• Relax your mind. Avoid violent, scary, or action movies or television shows right before bed – anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep. (Ps. 26:3‑4)

• Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens!), as well as meditating or listening to soothing music, can help your body relax. (Luke 12:35)

• Don't nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later. (Prov. 24:33)

• Avoid all‑nighters. Don't wait until the night before a big test to study. Cutting back on sleep the night before a test may mean you perform worse than you would if you'd studied less but got more sleep. (Ps. 127:2)

• Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains (Make sure they're heavy enough to block out light.) and turn down the thermostat in your room (Pile on extra blankets or wear PJs if you're cold.). Lots of noise can be a sleep turnoff, too. (Psalm 63:6)

• Wake up with bright light. Bright light in the morning signals to your body that it's time to get going. (Isa. 60:1) Updated and reviewed by: Elana Pearl Ben‑Joseph, MD

Word for Today
Stimulant ‑ An agent, especially a chemical agent such as caffeine, which temporarily arouses or accelerates physiological or organic activity.

Quote for Today
A man who is eating or lying with his wife or preparing to go to sleep in humility, thankfulness and temperance is, by Christian standards, in an infinitely higher state than one who is listening to Bach or reading Plato in a state of pride.
- C. S. Lewis