BY: GENERAL CONFERENCE HEALTH MINISTRIES DEPARTMENT SEVENTH-DAY ADVENTIST CHURCH

Copyright © 2003 General Conference Corporation SDAs Produced by the General Conference Health Ministries Department All rights reserved

The restorer of our resiliency.
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‡ New sports car to person who could stay awake the longest in contact with the body of the car. ‡ 34 contestants began Thursday afternoon. ‡ After 24 hours people began ‡ to drop out with signs of ‡ sleep deprivation.

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Sleep Deprivation Signs
‡ Leg cramps ‡ Incoherent speech ‡ Inability to focus the eyes ‡ Emotional despair ‡ Irrational behavior
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Some literally fell asleep on their feet and collapsed to the ground.
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By Late Sunday Afternoon
‡ Only 2 contestants left. ‡ After 77 hours and 28 minutes the last exhausted competitor let go. ‡ The winner was declared. ‡ It was his birthday. ‡ He drove away celebrating his hard earned present.
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‡ Seldom undergo prolonged sleep loss, but«. ‡ Persistent cheating on our sleep produces serious physical and emotional loss.

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Full of fatigued individuals. Striving to keep up in the human ´raceµ.

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‡ Among the 10 most common reasons for visiting a physician is fatigue. ‡ Each year 3.3 million Americans visit doctors for insomnia. ‡ 60% of Americans have problems relating to sleep habits. Fill your life with Celebrations
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It brings restoration and provides sufficient time for the body to restore that which has been used.
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‡

Daily rest ‡ Periodic rest
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In just one day . . .
‡ ‡ ‡ ‡ ‡

The heart beats 110,000 times. We speak thousands of words. We breathe 28,000 times. We move major muscles hundreds of times. We operate 15-20 billion brain cells. 15Fill your life with Celebrations 14

´Sleep wraps up the raveled sleeve of care.µ

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‡ Varies from person to person. ‡ It does not match one·s gender, intelligence, or the amount of exercise one gets.
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Babies sleep, an ³average ´ of 20 hours per day.
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6 year olds / 10 hours sleep
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12 year olds require just 9 hours sleep.

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Adult 7-8 hours

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Breslow

‡ Breslow and Belloc in their famous Alameda county study, showed that persons

Belloc

obtaining 8 to 9 hours of sleep per night to have better health outcomes than did those sleeping lesser or longer periods of time.
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Sleep experts believe:
Your sleep need is being met if you are not sleepy during the day and are fully alert with a sense of well being.
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The physiology of sleep is incompletely understood. Current theories suggest that sleep is an active inhibition of some of the brain functions.

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Sleep rests the mind and the body. Serotonin has been assumed to play a role in promoting sleep. Other neurotransmitters may also play a role in sleep.
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Two Types of Sleep

Non Rapid Eye Movement Sleep (NREM) for physical rest. Rapid Eye Movement Sleep (REM) for mental rest.
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Brain Waves

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NREM Sleep has three stages

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Stage I (NREM)
‡ Brain activity is like a person that·s awake. ‡ Subject is aware of noises and sounds.
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Stage II (NREM)
‡ Brain waves become slower & larger. ‡ As one becomes more relaxed, it becomes more difficult to awaken.
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Stage III (NREM)
‡ Brain waves are large and slow. ‡ Known as delta waves. ‡ Subject is completely oblivious to what is going on--sound asleep.
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During REM sleep, dreaming always occurs but it may not be remembered.

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‡ Occurs about 40 minutes after onset NREM Sleep. ‡ May include snoring, sleep walking, bed-wetting, grinding teeth.
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These two kinds of sleep reoccur four to six times each night in 90 minute cycles.

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Hormones Produced During Sleep

Cortisol Hormone Growth hormone

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‡ Has widespread effects throughout the body. ‡ Maintain blood sugar level, salt & water balance, blood pressure, muscle strength, etc.
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‡ Helps deal with stressors. ‡ Reduces inflammation. ‡ Peak production is from midnight to early morning.
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‡ Is produced during pre-midnight sleep. ‡ Important for growth. ‡ It increases the amino acid transport to the brain (tryptophan to pineal gland to convert serotonin to melatonin). ‡ Makes learning permanent and useful. ‡ Absence impairs immunity (production of cytotoxic T cells).
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So . . . ´How can one increase sleep quality ?µ

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Effects from: Sleep deprivation. Irregular sleeping habits in shift work.

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How to increase sleep quality ?

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‡ Avoid exciting TV programs and arguments.
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‡ An overloaded digestive system prevents peaceful sleep. ‡ The final meal should be light and 3-4 hours before you retire.

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A warm, not hot, bath may help relaxation before going to bed.
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‡ Alcohol, coffee, tea, other drugs (decreased REM sleep)
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‡ Medical conditions such as sleep apnea, respiratory disorders, cardiac conditions, phobias, and other psychiatric disorders may require professional assistance. Fill your life with Celebrations 47
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The bible recommends a weekly rest, and such a rest seems to provide a much needed break from the tedium of work.

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‡ Increase productivity was achieved when the continuous, non-stop work schedule was reduced to a 48-hour workweek. ‡ The increase was about 15 percent and demonstrated that people have limitations on their work capabilities.
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³If we are to win this war it will be by staying power. For this reason we must have one holiday per week and a one week holiday per year.´
Winston Churchill, 1941 Winston Churchill
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These times provide mental and emotional restitution and help in creativity and family relationships.
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‡ ´Remember the Sabbath day, to keep it holy.µ
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´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.µ (Exodus 20:8-10)

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The Lord wants us to have fellowship with Him especially on the Sabbath day, for He has created us as His children.
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Part of the blessing of the Sabbath rest comes as we support and relate to each other. ´The Sabbath was made for man not man for the Sabbath!µ
(Mark 2:27, NKJV).
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Regular sleep and weekly rest empowers us to be receptive to the blessing of God.
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So God can fill our lives with

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THE END
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