And he said unto them, Come ye yourselves 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. Mark 6:31
Find rest of spirit in the beauty and quietude and peace of nature. Let the eye rest on the green fields, the groves, and the hills.
It is important to get adequate rest daily for proper body function, which includes sleep and time of quiet peace from the hustle and rush of the day.
- You should go to bed before 10:00 pm as the body heals itself between 10:00 pm and 12:00 am.
- Melatonin hormone, which gives restful sleep, is released between the hours of 10:00 pm and 12:00 am when the body is at rest.
- Sleep is a natural anti-oxidant and a tumour suppressant. Studies in Denmark and the US show that females who lack sleep at night, increased the risk of breast cancer by 50-55% and colon cancer by 45-50% and for men, prostate cancer and colon cancer by 45-50%.
- According to the Journal of Clinical Endocrinology and Metabolism by Ji Hee Yu, PhD, from Korea University College of Medicine April 2015 “…sleep duration, sleep quality, and sleep timing, all three components contribute to diabetes and obesity risk. 30 minutes a day of sleep debt can have significant effects on obesity by 17% and insulin resistance by 39%. Shift workers were also affected.
- Two hours’ good sleep before twelve o’clock is worth more than four hours after twelve o’clock… The hours before 12:00 am actually doubles in rest quality and can be counted as twice the amount of hours, and the hours after 12:00 am counts as one in rest. Therefore, if you went to sleep at 8:00 pm and woke up 5:00 am, you would actually have received 13 hours of refreshing rest. (8:00 pm to 12:00 am= 4 hours doubled= 8 hours rest and 12:00 am to 5:00 am= 5 hours rest therefore, 8 hours + 5 hours= 13 hours rest). Try it and you will experience the great benefit.
- Make it a habit to go to bed and get up at approximately the same time each day. For the greatest benefit, an optimal bedtime would be around 9:00 pm.
- Insufficient sleep will cause you to feel drowsy and have poor concentration during the day. A study conducted at Brigham Young University proved a correlation between a good GPA and the practice of “early to bed, early to rise.” The principle applies not only in the classroom, but also in every setting; quality sleep will help you think more clearly.
- Studies have shown that sleep-loss affects learning and memory. When animals and humans are deprived of sleep, they do not perform well on memory tasks.
- If you study after 9:30 pm, much is lost and nothing is gained.
- Between the hours of 10:00 pm-12:00 am the brain does the most work, most releasing of hormones, chemicals, melatonin, growth hormones and the brain restores itself.
- No student should form the habit of sitting up late at night to burn the midnight oil, and then take the hours of the day for sleep. If they have been accustomed to doing this at home, they should seek to correct their habits and go to rest at a seasonable hour, and rise in the morning refreshed for the day’s duties. In our schools the lights should be extinguished at half past nine.
- It would be best if students go to bed early and awake in the early hours of the morning to study. They will find that they are much alert and be able to work faster and absorb the information easier.
Do you find yourself frequently waking up to urinate during the night?
Your need to urinate can be caused by:
- Drinking too late into the night and close to bedtime.
- Drinking too fast and not gradually for the cells to absorb the liquid.
- A symptom of prostate affliction, urinary track infection or diabetes. Therefore it would be good to visit the doctor and get tested to identify the cause.
Do you work the night shift or swing shift?
If your answer is yes, you should be aware of how your biorhythm is affected.
- Working the night shift causes too much inconsistency with the biorhythm of your body.
- It is difficult for your body to naturally keep track of time as there is no consistency of night-time and daytime.
- Naturally we are day creatures, and so our circadian rhythm will cause us to be alert during the day and rest during the night. However, if you have to work shift, where possible, choose to be either a nocturnal creature or a diurnal creature, in this way you can still maintain a schedule and the body will adapt without too many side effects. For example, if you work at night, you need to maintain that schedule seven days a week even on your nights off. The best option would be, to keep awake during the night and sleep during the day constantly. In this way there is a pattern and the body would respond accordingly, thus preventing a breakdown in the system. Therefore you need to keep your room dark and cool at day to create a night atmosphere and get your rest.
- According to lead researcher Johnni Hansen of the Institute of Cancer Epidemiology at the Danish Cancer Society, in Copenhagen; Women who work the night shift more than twice a week might be increasing their risk for breast cancer and men who work at night may also be at risk for prostate cancer.
Moreover, the risk appears to be cumulative and highest among women who describe themselves as early “morning” people rather than “evening” people. They were almost four times more likely to develop breast cancer as those who work nights, therefore, the early morning types should limit their “dark time” work.
The reason for the increase in these health concerns is that; night shift work involves exposure to light at night, which decreases the production of the night hormone melatonin, which is a natural antioxidant that can protect against certain cancers.
Do you find the need to take sleeping pills?
Sleeping pills will affect the body in the following ways:
- They are addictive
- Depresses the central nervous system
- Acts as a sedative-hypnotic medicine
- Side effects of some sleeping pills are: burning or tingling in the hands, arms, feet or legs, changes in appetite, constipation, diarrhoea, dizziness, dry mouth or throat, gas, headache, or weakness.
Do you make it a practice to get to bed at a certain time?
Why is going to sleep at a certain time important?
- We are creatures of habit.
- Regularity is important.
- The body needs rest to heal and repair itself.
Do you rest from labour at least one day per week?
Resting at least one day a week rejuvenates, reenergizes, and gives a new lease of stamina for the new week.
Remedy for a sound sleep
- Avoid eating too close to bedtime. In most cases, two meals a day are preferable to three. Supper, when taken at an early hour, interferes with the digestion of the previous meal. When taken later, it is not itself digested before bedtime. Thus the stomach fails of securing proper rest. The sleep is disturbed, the brain and nerves are wearied, the appetite for breakfast is impaired, the whole system is unrefreshed, and is unready for the day’s duties.
- For a third meal, the following recommendation is given: “…a third meal…if taken at all, be very light, and of food mostly digested. Crackers–the English biscuit–or zwieback (bread baked twice), and fruit, or cereal coffee, are the foods best suited for the evening meal.”
- Do nothing in the bed but sleep. No TV in the bedroom. No eating or reading in bed. Train the brain what the bread is for.
- Do not watch the clock if you wake as you would create anxiety. Develop bedtime rituals, such as, change clothes, brush teeth, and get into bed.
- Do not watch the news after 9:00 pm for the brain keeps stimulated and awake.
- Do not use caffeine products (coffee, tea, cocoa, cola, chocolate) as these are stimulating to the nerves and can keep you awake.
- Avoid too much salty and spicy food.
- Take a warm bath.
- Get active exercise during the day.
- Take an outdoor walk before bedtime.
- Sleeping with lights on can penetrate through the iris onto the pineal gland and stop the production of melatonin, which gives restful sleep. The only coloured light that does not affect the body is blue light.
- Avoid loud noise and too much talk.
- Avoid worry and anxiety.
- Get adequate fresh air.
- Read god’s word, pray and trust in Him.
- Herbs for the nerves, Pain, and Sleep: Rhodiola Rosea, Kava Kava Root Extract, Valerian Root, Passion Flower, Catnip, Spring Valley Melatonin, Skullcap, Hops.
The body actually works best when it is rested at least one day per week. Genesis 2:2, 3 tells us, “And on the seventh day God ended His work which He had made; and He rested on the seventh day from all His work which He had made. And God blessed the seventh day, and sanctified it: because that in it He had rested from all His work which God created and made.” God was not tired that He had to rest on the day after creation; however, He did it to demonstrate to us that we should rest as well as to spend time with Him. Exodus 34:21 says, “Six days thou shalt work, but on the seventh day thou shalt rest: in earing time and in harvest thou shalt rest.”
It seems that all life moves in seven-day rhythms. A growing number of scientists have embraced an entirely new field of study known as chronobiology that examines repeating phenomena in living organisms. These cycles are known as biological rhythms. Franz Halberg of the University of Minnesota shares that – research has uncovered many conditions about us humans that seem to rise and fall in seven-day cycles. they include: heart beat, blood pressure, body temperature, hormone levels, acid content in blood, red blood cell count, oral temperature, female breast temperature, urine chemistry and volume, the ratio between two important neurotransmitters: norepinephrine and epinephrine that stimulate blood pressure and sugar levels, and the flow of several body chemicals such as the stress-coping hormone cortisol. Even the common cold follows this rhythm.
Isaiah 58 is a chapter containing some potent health secrets. The first is a promise that God will bless those who bless the less fortunate (verses 5-12). The second is that God will bless those who honour His holy day. “If you keep your feet from breaking the Sabbath and from doing as you please on my holy day, if you call the Sabbath a delight and the Lord’s holy day honourable, and if you honour it by not going your own way and not doing as you please or speaking idle words, then you will find your joy in the Lord, and I will cause you to ride on the heights of the land” (verses 13, 14).
It is a tested and proven fact that even in agriculture, the land yields better if rested once every seven years. Leviticus 25:2-7 says, “Speak unto the children of Israel, and say unto them, When ye come into the land which I give you, then shall the land keep a Sabbath unto the LORD. Six years thou shalt sow thy field, and six years thou shalt prune thy vineyard, and gather in the fruit thereof; but in the seventh year shalt be a Sabbath of rest unto the land, a Sabbath for the LORD: thou shalt neither sow thy field, nor prune thy vineyard. That which groweth of its own accord of thy harvest thou shalt not reap, neither gather the grapes of thy vine undressed: [for] it is a year of rest unto the land. And the Sabbath of the land shall be meat for you; for thee, and for thy servant, and for thy maid, and for thy hired servant, and for thy stranger that sojourneth with thee, and for thy cattle, and for the beast that [are] in thy land, shall all the increase thereof be meat.”
Insufficient sleep can increase your blood pressure among other ills.
The invitation to rest comes daily. Jesus says, “Come unto me, all [ye] that labour and are heavy laden, and I will give you rest.” Matthew 11:28.